What weight dumbbells should I buy? The recommended choice is 'the 24kg adjustable type'｜Reasons and how to choose without making mistakes【Conclusion from 8 years of home training】

Hello! I'm Torimune, and I've been doing home training for 8 years.

“There are so many types of dumbbells, which one should I buy...”

I think this is the first wall that people who are about to start home training hit.

I understand. I was the same. I would search online and get confused, then search again and get confused again.
Before I knew it, I had lost the opportunity to start strength training without buying anything.

However, as someone who has continued home training for 8 years, I have reached this conclusion.

Conclusion: For home training beginners to intermediates, a 24kg maximum adjustable dumbbell is the best!

And, the dumbbell I most recommend as of 2026 is this one ↓

If you are lost in choosing your first dumbbell, you can just choose this one.

I myself took many detours. If I could go back to when I first encountered strength training, I would choose this dumbbell without hesitation.

This dumbbell has 'three major benefits'.

• Overwhelming cost-performance of about 20,000 yen for a set of two

• Outstanding operability that allows weight changes just by turning the grip

• Capable of handling various exercises with finely adjustable weight

In this article, I will explain with plenty of enthusiasm why this dumbbell is the best, and the smartest way to choose dumbbells for home training beginners to intermediates.

📌【Update】 If TOP FILM is currently sold out

If the TOP FILM adjustable dumbbells introduced in this article are out of stock, the BARWING adjustable dumbbells are also a strong option.

The weight and usability are almost identical, and it is a model that I can fully recommend for home training. If they are sold out, please consider this one as well. ↓

The reason why many people fail in choosing dumbbells

There is a certain pattern for people who fail in choosing dumbbells.

Including my own failures, there are mainly three.

Failure Pattern 1: Buying light dumbbells

This is a mistake I actually made.

I initially purchased screw-on adjustable dumbbells with a maximum weight of 10kg.

Eight years ago, when I started strength training, I genuinely believed that 10kg was enough for dumbbells.

But that way of thinking was naive.

As you continue strength training, your body adapts surprisingly quickly. Even though 10kg was my limit at first, I soon found it wasn't enough. In particular, I felt the weight was insufficient for dumbbell squats almost immediately.

What was even more troublesome was that they were screw-on types. Every time I wanted to change the weight, I had to remove the plates, turn the screws, and put them back on... this process was truly tedious.

Efficiency is also an important factor in home training. You must choose dumbbells with your own growth in mind.

Failure Pattern 2: Considering 40kg adjustable dumbbells from the start and being unable to commit

Thinking, "If I'm going to buy them, I might as well get the good ones from the start," I began looking into Flexbells (over 100,000 yen for a 40kg pair). The specs are impeccable. But the moment I saw the price, I stopped in my tracks.

Try to imagine it. Can you realistically picture yourself handling 40kg dumbbells properly when you've just started strength training?

Including my past self, most beginners wouldn't be able to.
I just said, "Choose dumbbells with your own growth in mind," but goals that are too far away are actually difficult to reach.

This is actually the problem; most people cannot pay the price for something they intuitively feel they "might not be able to master in the future" right now.

Because of that, they hesitate to start strength training. Then, their motivation to train quietly fades out, and they end up not starting at all. This leads to that kind of failure.

Of course, if you continue strength training, many people can handle 40kg. This is certain.

But beginners who are currently considering dumbbells cannot fully grasp that yet.

Therefore, when gym-goers unconditionally recommend high-priced, high-quality dumbbells, it can be an irresponsible imposition.

Failure Pattern 3: Buying fixed-weight dumbbells

"Adjustable ones are expensive, so maybe I should just buy two 5kg or 10kg fixed-weight ones instead"

This is also a mistake that many people fall into.

Fixed dumbbells are certainly cheap. However, they have a fatal flaw of not being able to adapt to your growth.

Muscles are honest. If you repeat the same stimulus, they get used to it and growth stops. If you keep training, the day will definitely come when you want to go heavier.

At that point, you cannot change the weight of fixed dumbbells. That means you have to buy them all over again.

Before you know it, you'll have several fixed dumbbells rolling around your room.

The correct answer: Adjustable dumbbells up to 24kg

The correct dumbbell for beginners to intermediates that avoids all these failure patterns is this 'TOP FILM Adjustable Dumbbell 24kg'.

I will explain three reasons why this dumbbell is the best choice.

Reason 1: Can be used from beginner to intermediate levels

This dumbbell allows for fine weight adjustments in 15 increments.

In strength training, there is a principle called the principle of progressive overload, and continuing to increase weight or repetitions little by little is the key to muscle hypertrophy.

Being able to make fine adjustments, like 'Let's try 1kg heavier than last time today,' is directly linked to long-term growth.

With a 24kg adjustable model that can be finely adjusted in 1 to 2.5kg increments, you can fully support your 'growth spurt' period from beginner to intermediate.

Furthermore, since it goes up to 24kg, even if you feel it's a bit lacking for dumbbell presses, you can thoroughly develop your pectorals by focusing on dumbbell flies.

The ability to handle both small and large muscles is the strength of this weight range.

Reason 2: 'Super easy weight changes' just by turning the grip

Once you experience this, you won't be able to go back.

The screw-on type I used before required removing plates, loosening screws, and tightening them again... Honestly, it was a hassle, and sometimes it drained my motivation between sets.

This TOP FILM dumbbell just requires you to turn the grip and lift it up. That's all. It's done in 5 seconds.

Focus during training is surprisingly delicate. Just by eliminating the stress of changing weights, the quality of your training will change.

Reason 3: You can minimize costs and risks

These adjustable dumbbells can be obtained for around 20,000 yen for a set of two.

Even in the worst-case scenario where you find that 'you just couldn't keep up with the strength training,' the risk is low. You can accept the loss at 20,000 yen (though I hope you keep at it).

On the other hand, if you buy dumbbells costing over 100,000 yen and then quit, the mental damage is too great. In terms of managing motivation to keep going, it is wiser to start with a price range that is within reach.

If you are buying dumbbells, you should also consider a training bench

Having read this far, for those who thought 'I'll start home training with 24kg adjustable dumbbells', there is one more thing I would like to tell you.

That is, choosing a training bench.

Of course, you can do strength training with just dumbbells at first.

However, if you want to train your chest seriously with exercises like dumbbell presses or incline dumbbell presses, having a training bench will suddenly increase the number of exercises you can do.

And, there are as many types of benches as there are dumbbells, making it equipment that is easy to get confused about, such as 'Is it better to have more functions?' or 'What shape should I choose?'

I have used benches for many years myself, but I have now reached the conclusion that 'benches should be chosen by shape, not by the number of functions'.

If you are thinking of getting a bench along with your dumbbells, please read this as well before you buy.

I have summarized in detail the shapes of benches that are easy to use for home training and the models I recommend as of 2026👇

Reasons why I do not recommend the 40kg dumbbell of the same type

Looking at the Amazon product page for these dumbbells, you can also select a 40kg model.

However, personally, I do not really recommend this 40kg model.

The reason is simple: I feel that it has a 'somewhat difficult-to-handle shape' for dealing with high weights of 30kg or more.

Especially in home training, there is no one to assist you like there is at a gym.

That is precisely why, beyond just the weight, 'whether it is safe and easy to handle' becomes very important.

Reason 1: The width is long, and it does not pair well with high weights

In this series, both the 24kg model and the 40kg model have a width of 44cm.

Up to about 24kg, it is not that noticeable. However, when it comes to high weights exceeding 30kg, the story changes.

Especially for dumbbell bench presses. This exercise requires a movement called "on-the-knee", where you place the dumbbells on your thighs to bring them into the starting position.

Because this type of dumbbell has a small contact area, it tends to feel unstable as the weight increases.

And because the width is long, the center of gravity becomes high when placed on the knees, making it easy to wobble. Even though you want to focus on your form, your attention is easily diverted to "stabilizing the dumbbells".

Furthermore, caution is required whenyou meet the dumbbells with your knees at the end of a set and return to the on-the-knee position.
If the contact area is small when meeting high-weight dumbbells in the air with your knees, there is a possibility that the dumbbells will slip off your knees.

This can be a risk that leads directly to injury.

I personally own a 40kg block-type adjustable dumbbell with a width of 37cm, but it has a large contact area, and the stability from "the start of the set to the end of the set" during high-weight dumbbell bench presses is quite different.

Dumbbells with a shorter width are easier to get into the on-the-knee position, allowing you to focus on high weights with peace of mind. In home training performed without a spotter, this sense of security is very important.

Reason 2: Increased risk of base damage

Another thing that concerns me is the burden on the base.

This type of adjustable dumbbell is designed to be returned to a dedicated base with uneven surfaces.

It is not a problem at low to medium weights, but when it comes to weights close to 40kg, it is surprisingly difficult to return them carefully every time when you are fatigued.

If you return them a bit roughly, it puts a load on the interlocking parts, which can lead to the risk of chipping or damaging the base.

Of course, it is not that the 40kg model itself is bad.

However, considering factors like ease of handling and safety, I feel thatthe 24kg model is the most balanced for this shape of adjustable dumbbell.

Especially for those who are just starting home training, being able to "train safely, comfortably, and consistently" is more important than "being able to increase the weight".

In that sense as well, I personally recommend the 24kg model the most.

Owning two sets of adjustable dumbbells recommended for intermediate lifters and above

Here is my current dumbbell setup.

A two-unit system consisting of a 'maximum 20kg adjustable dumbbell' and a 'maximum 40.5kg adjustable block dumbbell'.

Even with just the 24kg adjustable dumbbell introduced here, it is fully possible to build an attractive, muscular physique.

Once you reach an intermediate level or higher and think, 'I want to aim for even more muscle hypertrophy!', what I personally highly recommend is owning two sets: a '24kg class adjustable dumbbell' and a '40kg class adjustable dumbbell'.

However, you might wonder, 'Why go through the trouble of having two?'
There is a good reason for this.

I also considered expensive dumbbells at first, but considering my household budget and balance with my family, the first thing I chose was a maximum 20kg adjustable dumbbell.

For the first year to year and a half, I trained my whole body with just that one set.
*My dumbbells are currently out of production.

Just like the TOP FILM dumbbells introduced, you can adjust the weight finely just by turning the grip, so it can handle everything from arm curls to side raises. I still find them truly invaluable.

However, after using the dumbbells for a while, there came a moment during compound exercises (exercises that use multiple muscles simultaneously) where '20kg started to feel light'.

Once you can do 10 or 12 reps with 20kg on dumbbell bench presses, it becomes difficult to apply any more load than that.

So, I added adjustable block dumbbells (maximum 40.5kg) to my collection.
As a result, this was a very good choice.

When you actually use them for different purposes, their strengths are quite different.

The 20kg–24kg class adjustable type has:

• Fine weight adjustment

• Ease of handling

• Compatibility with isolation exercises

as its strengths.

On the other hand, the 40kg class block dumbbells are,

• Easy to handle heavy weights

• Strong for dumbbell presses and rowing exercises

• Shows its true value in compound exercises

is that type.

In other words, it's not a case of 'one being a complete upgrade over the other'. That's why I still use my 20kg adjustable dumbbells regularly even now.

By the way, even if you combine the 20kg adjustable dumbbells and the 40.5kg block dumbbells, the total cost is only about 65,000 yen.

As a result, I was able to set up a heavy-weight environment for nearly half the price of Flexbell.

I explain the detailed review of this block-type adjustable dumbbell and its compatibility with heavy-weight home training in this article here↓

Also, the Raisin 'Helix Mirror', which has been getting good reviews on YouTube and social media recently, is also an adjustable dumbbell that goes up to 40kg.

This is not a block type, but its biggest feature is that it allows for very fine weight adjustments, in 1kg increments across the entire range from 3kg to 40kg, with 38 levels of adjustment.

For those who think, 'I don't want to buy two sets of dumbbells, I want to use one unit for a wide range of exercises,' this is a particularly attractive option.

After actually researching the specifications and features, I analyzed the pros and cons in detail from the perspective of someone with 8 years of home training experience. If you are interested, please refer to this article as well↓

The 24kg class adjustable dumbbell is 'the first pair for beginners', 'a supplementary dumbbell for advanced users', and can also be used for a long time as 'a dumbbell for isolation exercises'.

In other words, it is not 'equipment you only use at the beginning.' The more you continue home training, the more the ease of handling this weight range becomes a weapon.

Precisely because it is a home training environment without barbells, cables, or machines, having both dumbbells that can be adjusted finely and dumbbells that can handle heavy weights will significantly expand the range of your training.

If you get used to strength training and think, 'I want to make my body bigger,' please consider a two-unit system. It is highly recommended.

Summary｜The time you spend hesitating is the biggest waste

Finally, I will state the conclusion one more time.

The first thing you should buy is a 'maximum 24kg adjustable dumbbell' with a rotating grip for around 20,000 yen.

The dumbbells I have been using for many years are already out of production. I don't know when the price or stock status of these TOP FILM dumbbells might change due to recent inflation and rising raw material costs.

📌【Update】If TOP FILM is currently out of stock

The TOP FILM 24kg adjustable dumbbells introduced in this article may be out of stock depending on the timing.

In that case, if you choose an adjustable dumbbell with equivalent specifications, you will be sufficiently satisfied for home training.

Among them, this BARWING 24kg adjustable dumbbell is a strong candidate↓

As far as I have confirmed,

• a dial type that allows weight changes with one hand

• almost the same weight adjustment range

• very similar body size and shape

and other features, there are many commonalities in usability and specifications.

Before purchasing, please check reviews and choose the one that suits you.

What is important is not the brand name, but choosing a '24kg class dial-type adjustable dumbbell' that can be purchased for around 20,000 yen and starting muscle training. If it is a model with similar performance, you can be fully satisfied and continue your home training.

I understand the feeling of looking at expensive, high-spec dumbbells from the start and hesitating, thinking, 'I'll decide after researching more.'
However, there will be a clear difference in the bodies of someone who spent weeks choosing dumbbells and someone who took action today after half a year.

Choosing dumbbells alone won't change your life. But only those who choose and continue will change.

May your home training begin today.

Let's work hard together!

Thank you for reading to the end this time as well!

✳️For those who want to make their home training more fulfilling

▶Dumbbell article summary

Based on my 8 years of home training experience, I have summarized how to choose and use dumbbells, how to choose weights, recommended products, and comparison reviews based on my actual experience.
It is recommended for those who are wondering, 'What weight should I choose?', 'Which is better, adjustable or fixed?', 'Which dumbbell suits me?', or those who want to choose the right one for themselves without regrets.

▶ Top 10 muscle training equipment I'm really glad I bought

From my 8 years of home training experience, I am introducing only the items that I truly felt were 'glad I bought' among the many muscle training equipment in a ranking format.
If you want to collect home training equipment other than dumbbells or are wondering what to buy next, please use this as a reference.

*This article contains Amazon Associate links. As an Amazon Associate, Torimune earns from qualifying purchases. The products introduced are those I have actually used myself or those I truly feel I can recommend after many years of home training.