How much weight should you buy for home fitness dumbbells?

There is no standard answer that suits everyone. The vast majority of ordinary novices prefer adjustable dumbbells. A total starting weight of 10-20kg for boys and 5-12kg for girls is basically enough. You can add weights according to the progress of training.

When I first started working out at home in 20 years ago, I went through a huge pitfall. I heard an online blogger say, "Beginners should use light weights to feel their muscles." I specially picked a good-looking 5kg fixed electroplated dumbbell. It felt really good when I got it back, and it looked like a shiny ornament when placed there. As a result, after practicing for less than three weeks, I could do 15 bicep curls without feeling sore. I threw it away but it was useless to keep it. Now it is still used as the base of a flowerpot on my balcony, supporting my succulent growth.

It’s not that fixed dumbbells are bad. A whole rack of fixed dumbbells in the gym is much more comfortable to use than adjustable dumbbells. You don’t have to twist the buckles back and forth. The weight is accurate and feels stable in your hand. It won’t make you panic when you hit heavy weights. But that’s because the gym has space. If you have a dedicated fitness area at home that can put down a whole row of dumbbell racks, then it’s no problem to buy as much weight as you want. But most of us ordinary people live in rented houses, or can only squeeze into a balcony or a corner of the living room to practice. One set of adjustable dumbbells can hold ten pairs, which saves space and saves money. I later changed to the adjustable model, which can be adjusted from 2.5kg to 20kg. When practicing lateral raises, I can tighten it to the lightest level, and when practicing bench press, I can add all the weights. I haven’t changed it after three years of use.

There is really no need to stick to a unified standard, it depends on what you are buying the dumbbells for. Last year, my colleague's shoulder and neck pain caused her to struggle to lift her arms. She didn't even think about building muscle, so she bought a pair of 2kg plastic-impregnated small dumbbells. When she was fishing at work, she used them to do a few sets of lateral raises and shoulder shrugs. After two months of practice, her back was no longer hunched, and her shoulder and neck pain was mostly cured. The small dumbbells didn't take up much space in the drawer. If you asked her to buy 10kg, it would be a waste. If your goal is very clear to gain muscle, then you must leave enough weight and don't just buy a weight that you can move now. Several boys around me who have been practicing for half a year have now increased the adjustable dumbbells to 30kg. They originally bought 20kg dumbbells and now you can add two pieces and continue to use them. If you buy 10kg, you can only replace the entire set, which is more expensive.

Nowadays, there is a fierce debate on the Internet about the choice of weight. One group says that novices must use light weights, as heavy weights can easily damage the joints. The other group says that as long as the movements are standard, novices can use heavy weights and make faster progress. I have stepped on both sides of the pit myself. I practiced with 1kg dumbbells for two weeks without any effect at first. Later, I blindly increased the weight and practiced bench press and my waist slipped. It took half a month to recover. In fact, the core is not the weight at all, but whether you can perform standard movements. When doing curls, you will not throw your arms to use force, and when doing chest presses, you will not collapse your waist to compensate. The weight does not matter at all. If the movements are crooked, it is easy to hurt your shoulders if you hold 2kg.

Oh, by the way, when choosing, don’t just focus on the weight. You should also pay attention to the material. The rubber-coated ones are cheap and resistant to damage. There may be a bit of a smell just after being unpacked. Just let it ventilate for two days. I rented an old house with solid wood floors before, and the dumbbells were dropped several times without leaving any marks.； The electroplating looks good and feels good to the touch, but it is expensive. I dropped the pair of fixed electroplating ones on the floor and made a small hole in the tiles. The landlord deducted my 200 deposit, which still hurts me now when I think about it.

You really don’t have to worry about it for too long. I chose dumbbells for three days to test, but I finally fell into a trap. Ordinary people can choose the adjustable model according to the weight range mentioned at the beginning. Basically, they can’t go wrong. If you really practice until the weight is not enough, you can just add weights. It’s better than buying a bunch of useless dumbbells and putting them at home as decorations at the bottom of the box, right?