What weight should a beginner choose for dumbbells? A physical therapist explains the weights based on your goals
I want to buy dumbbells, but I don't know what weight to choose...
If you have just started strength training, this is a point you have likely struggled with at least once.
If they are too light, you cannot apply sufficient load, and if they are too heavy, your form will break down, increasing the risk of injury.
In fact, there are many cases where people end up not using them or having to buy replacements soon after because they chose the wrong dumbbells.
In this article, from the perspective of a licensed physical therapist, I will explain in an easy-to-understand way:
Recommended dumbbell weights for beginners
How to choose based on your goals
The difference between fixed and adjustable types
Points to know before purchasing
.
Conclusion | Beginners are recommended to start with 2–10kg
First, here is the conclusion.
For strength training beginners, it is recommended to start with dumbbells weighing about 2–10kg depending on your goal.
The guidelines are as follows.
Complete beginner
2–4kg
Dieting purpose
3–8kg
Health maintenance and resolving lack of exercise
2–5kg
I want to build muscle
8-10kg (consider 10kg or more once you get used to it)
"Heavier does not necessarily mean more effective."
Choosing a weight that allows you to continue safely with proper form is more important than anything else.
The most important thing when choosing dumbbells is the "number of repetitions"
A common question from beginners is,
"Will I build muscle if I use X kg?"
that is.
Actually, what is important isnot the weight itself, but how many repetitions you can do.
As a guideline,
12-15 repetitions possible → a bit light
reaching failure at 8-12 repetitions → just right
cannot even do 5 repetitions → too heavy
This range is suitable for those aiming for muscle hypertrophy.
There is no need to force yourself to choose heavy dumbbells from the start.
By goal | Recommended weight
People who want to increase muscle size
If you are aiming for muscle hypertrophy,
a weight that reaches failure at 8-12 repetitions
is recommended.
For example,
dumbbell bench press
one-arm row
shoulder press
and other exercises that train large muscle groups, even beginners may be able to start with around 10kg.
People who want to lose weight
For weight loss purposes,
about 3 to 8kg is recommended.
If it is too light, energy expenditure will be low,
and if it is too heavy, your form is likely to break down.
Incorporating full-body exercises like squats and lunges will allow you to exercise efficiently.
People whose goal is health maintenance
If you want to build an exercise habit,
about 2 to 5kg is sufficient.
Choosing a weight that you can handle without strain will lead to consistency.
Which is recommended, fixed or adjustable?
Fixed dumbbells
Pros
Relatively low price
Ready to use immediately
Durable
Disadvantages
Cannot change weight
Need to buy new ones as you level up
Adjustable dumbbells
Advantages
Can freely change the weight
Can be used for a long time
Can train the whole body
Disadvantages
More expensive than fixed types
Takes up a bit of space
Perspective as a licensed physical therapist
What I would recommend is
starting with a weight that feels a little lightto you.
For beginners, learning the correct formis a higher priority than muscle strength.
If you handle dumbbells that are too heavy while your form is unstable,
you may hurt your shoulders
you may put strain on your lower back
you may hurt your wrists
This increases the risk of such issues.
Muscles grow gradually, but joints and tendons take longer to adapt than muscles.
For the first few months, 'continuing safely' is the shortcut to muscle hypertrophy.
Recommended dumbbells for beginners
If you plan to continue strength training at home for a long time, choosing adjustable dumbbells is economical because you can adjust the weight, reducing the need to buy new ones.
On the other hand,
'I want to see if I can stick with strength training first'
If that is your case, starting with relatively affordable fixed-weight dumbbells is also a good choice.
Choose according to your goals and budget.
Frequently Asked Questions
Should women use the same weight?
Many female beginners start with about 2-4kg, but the optimal weight varies depending on physical strength and goals.
Is 10kg per hand too heavy?
If you have no experience with strength training, it may be too heavy depending on the exercise.
First, choose a weight that you can handle with proper form.
Is one set of dumbbells enough?
Basically, one set for both hands is sufficient.
You can perform many types of training.
Summary
If you are unsure about choosing dumbbells, it is important to consider not just the 'weight' but also your goals and ease of continuation as criteria.
The three key points for this article are as follows.
It is recommended that beginners start with about 2 to 10 kg.
Use a weight that reaches failure at 8 to 12 repetitions as a guide.
Adjustable dumbbells are also recommended if you plan to use them for a long time.
There is no need to rush and choose heavy dumbbells.
First, mastering safe form and gradually increasing the weight is the shortcut to your ideal body.
📚 100-Article Roadmap for Strength Training Beginners
To help strength training beginners acquire knowledge efficiently, I have published 100 articles in a roadmap format.
▶ [Saved Version] 100-Article Roadmap for Strength Training Beginners | Explained clearly from scratch by a licensed physical therapist
By reading them in order, you can build up your knowledge and continue strength training without strain.
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If you were to choose dumbbells, are you more interested in fixed or adjustable ones? Please let me know in the comments!