Beginning a strength training journey can feel a bit intimidating and overwhelming at first, especially when it comes to picking the right equipment. Dumbbells are one of the simplest and most versatile tools you can invest in, but if you’re new to lifting weights, it’s easy to get caught up wondering, “What weights do I need? How many should I buy to start out? Do I even know how to use them correctly?”
Don’t worry, I have you covered! Below is my straightforward guide to help you select your first dumbbells confidently so you can start building strength the right way.
First, Analyze Your Goals
The first step in choosing which dumbbells to start with is to ask yourself why you’re lifting - what’s the goal you’re trying to accomplish? Are you just looking to build overall strength for health and longevity? Do you want to build muscle “tone” (aka visible muscle)?
There’s no right or wrong goals - but knowing what yours are will help you determine your starting weights as well as how heavy of weights you’ll ultimately need. For anyone just starting out, you won’t need a full selection of dumbbells; you can start with a couple of pairs, but keep in mind that you will likely need to grow your collection over time as you get stronger. Also, your goals might change over time! So many women fall in love with strength training and end up making it their primary form of movement.
How to Choose the Right Dumbbells For Beginners
A common mistake I often see is starting with dumbbells that are too heavy, which can lead to improper form, frustration, and even injury. Or, using dumbbells that are far too light, you don’t challenge your muscles enough to stimulate any kind of meaningful change. This can make it really tricky to know where to start, so let me help you with some rough guidelines for new lifters:
- Upper body exercises (shoulder presses, bicep curls, rows): 5-15 lb dumbbells
- Lower body exercises (squats, lunges, deadlifts): 10-25 lbs
Pro tip: Select a weight that allows you to complete your recommended rep with good form, but feels challenging by the last 2-3 reps. If you can blow through your prescribed reps with little effort, your weights are too light. If you can hardly get through your reps and your form is suffering, your weights are too heavy. And keep in mind that this is going to vary from exercise to exercise, which is why it’s advised to have at least a couple of pairs of dumbbells available.
Should You Go With Fixed or Adjustable Dumbbells?
When it comes to dumbbells, you can either get fixed-weight dumbbells or adjustable dumbbells. Here are the features of both:
Fixed dumbbells:
- Each weight is a separate dumbbell
- They’re simple and durable
- They take up more space when you have multiple different weights
Adjustable dumbbells:
- One pair can adjust to several different weights
- They’re space-saving and cost-effective over time (although the initial investment feels like a lot)
- They can be pretty bulky and cumbersome
As a beginner, either option works; it just depends on your space, budget, and your long-term goals.
So, How Many Dumbbells Should You Get?
The good news is that you don’t have to get all your dumbbells at once (unless you’re going with adjustable dumbbells). You can begin with a simple, starter setup that can include lighter weights for upper body exercises and heavier weights for lower body.
If I were just starting out, I would purchase 5, 10, and 15 lbs dumbbells, and that should have you covered for quite some time and won’t break the bank from a cost perspective. As your strength improves, you can add heavier dumbbells to your setup or even invest in adjustable ones so you can save space (and, ultimately, money). The key is to start manageable and efficient and work your way up from there.
Other Dumbbell Considerations
Dumbbell size and weight aren’t the only considerations that should be on your radar - you’ll also want to consider grip and comfort. There are dumbbells that have a smooth, rubber coating that make gripping them feel smooth. The dumbbells with the non-slip grip are nice and feel good, but the grip tends to wear out over time (how fast will depend on frequency of use). And then there are classic, metal grip dumbbells that are not as comfortable, but they last forever.
If possible, I recommend trying both types out (most sports retailers have both options on their shelves, allowing you to pick them up and get a feel for them). If a smooth grip is important to you, go with the rubber coated dumbbells. If longevity is important to you, go with the classic metal grips.
Test and Adjust as You Get Stronger
Your first couple of pairs of dumbbells are just the beginning. Strength is built gradually over time, so allow yourself to start light and get stronger as you’re consistent with your workouts. Progressive overload (lifting heavier weights over time) is the key to muscle growth and physique changes, so you should plan on adding more dumbbells to your home gym in the future if you’re planning to take your strength training goals seriously.
In the meantime, enjoy getting to know strength training - perfecting your form on basic exercises and discovering how strong you truly are, knowing that continued progress and strength over time are inevitable if you stay consistent and have a progressive plan to follow.
How the Simply Strong App Can Help
The Simply Strong App was built for home gyms, requiring only dumbbells and bands. As a new lifter in the Simply Strong App, you have multiple program options to choose from to start your strength training journey with confidence and efficiency. There are currently two beginner-specific lifting programs to choose from, two menopause plans, and then there are our monthly workout plans, which include 3, 4, or 5 days per week.
You bring the dumbbells, and the Simply Strong App will tell you exactly what to do with them while also allowing you to track your progress and strength over time. You’ll be focusing on progressive overload and long-term health and fitness alongside a supportive community.
No guesswork, no overthinking - just strength that will optimize your body, overall health, and your longevity. We’re building strength for life in the Simply Strong App, and we’d love to welcome you to the community.
