How Heavy Should Your Dumbbells Be? Choosing the Right Set

Buy dumbbells that are too light and you outgrow them within months. Buy a huge set too early and half of it gathers dust. This guide helps you choose the weights you will actually use, and shows how to add to your set as you get stronger.

How to tell if a weight is right

Choose a weight you can lift for your target number of reps with good form, where the last two reps feel hard. If you can do two or more extra reps with clean form for two workouts in a row, go up. If your form breaks down before you reach your target, go down.

Why one pair isn't enough

Different exercises need very different weights. A lateral raise works a small shoulder muscle, while a goblet squat uses your whole lower body, so one pair can be far too heavy for the first and far too light for the second. These are typical starting ranges for adults who are new to lifting:

Everyone is different, so treat these as a starting point. People who have trained for a while often use twice these weights.

Which set fits your level?

Our rubber hex dumbbell sets come with or without a rack. Here is what each one includes:

Sets of 655 lb and up come with two racks. For one person training at home, the 255 lb set is a sensible start for new lifters, and the 555 lb set suits anyone who already trains regularly.

Small jumps matter most at the light end

Going from 5 to 10 lb doubles the weight. Going from 50 to 55 lb adds just 10%. That is why our lighter sets include 8 and 12 lb pairs, while the heavier sets can move in bigger steps. If you stall on shoulder and arm exercises, the answer is often an in-between pair, not a heavier one.

Grow your set one pair at a time

You don't have to buy everything at once. Every rubber hex weight from 2.5 to 150 lb is sold as a single dumbbell, so you can fill a gap or extend your range later. Choose 1 Dumbbell (Not a Pair), pick the weight and set the quantity to 2 for a pair.

A simple plan: start with a set that covers your current lifts, then add one heavier pair each time you outgrow your top weight.

Which type of dumbbell?

• Rubber hex dumbbells, 2.5 to 150 lb: cast iron heads in rubber, chrome-plated handles and a hex shape that doesn't roll. Handles are 28 mm on the lighter weights and 30 to 35 mm on heavier ones. Our all-round pick for home gyms.
• Round Elite Series dumbbells, 5 to 150 lb: rubber-encased cast iron with deep knurled handles, sold singly or in 5 to 50, 60 to 100 and 110 to 150 lb sets.
• Neoprene dumbbells, 2 to 15 lb pairs: a soft, colourful coating for toning, aerobics and warm-ups.
• NUO Style adjustable dumbbells: one pair replaces a rack. The 50 and 80 lb versions adjust in 5 lb steps. Not sure which way to go? Read adjustable vs fixed dumbbells.

Don't forget storage

A rack keeps dumbbells off the floor, saves your back when you pick them up and shows at a glance what you have. Our full sets are available with a rack, and our steel dumbbell racks come in 3 to 10 levels if you are building your own set.

Frequently asked questions

What dumbbell weights should a beginner buy?

If you are buying just a few pairs, a light, medium and heavy pair covers most exercises: for many beginners, that is roughly 10, 20 and 30 lb. A set from 2.5 to 30 lb gives you every step in between.

Should I buy heavier than I need?

A little. Most people get stronger faster than they expect in their first year, so a pair or two above your current best is useful. Beyond that, add pairs as you need them.

How accurate are the weights?

Our rubber hex dumbbells are made to a tolerance of plus or minus 3%.

Can I build a full workout with dumbbells alone?

Yes. With a bench and a good range of weights, you can train every muscle group. See our dumbbell-only workout program.