If you’re a novice and only starting out with weight training, whether you’re male or female, it can be difficult to realize how much weight you should be lifting, especially if you’re using dumbbells.
When you know the various movements function different muscle classes, determining which dumbbells you need becomes much more difficult. This means you’ll have to change the weight for each portion of the body, so various muscles need different degrees of resistance to expand and get stronger.
But don’t worry, at the conclusion of this post, you’ll be thoroughly prepared to determine how much weight you can need for your dumbbell workouts.
What dumbbell weights does a novice use? Begin slowly and concentrate on perfecting your movement style. Your aim should be to perform three sets of ten to fifteen reps of each exercise in proper form. If this is accomplished, progressively raise the dumbbell weight by 2.5lb – 10lb based on the intensity and activity style before doing 1 series of 10 – 15 reps is fairly difficult by the final rep.
This method can be used on both men and women and will give you a clear understanding of where to begin.
If you’re still perplexed or need a more precise response, it may be worth considering these pointers first.
- 1 What Does ‘Light Weight’ Mean To YOU?
- 2 Here’s Why It’s Important, To Begin With, Light Weights
- 3 How Long Should I Take Before Increasing The Weight?
- 4 Establishing Your Strength Levels
- 5 Why Do 3 Sets Of 10 – 15 Reps On Every Movement?
- 6 Speed of Reps
- 7 Here’s Why The Number On The Weights DON’T Actually Matter
- 8 Dumbbell Weight For Beginners [5 Great dumbbell movements]
- 9 What Weight Dumbbells Should I Use Male?
- 10 What Weight Dumbbells Should I Use Female?
- 11 What Weight Dumbbells Should I Use To Tone My Arms?
- 12 FAQs
- 13 Conclusion
What Does ‘Light Weight’ Mean To YOU?
Giving a broad response to the issue, “What weight dumbbells can I use?” is impractical since the figures would differ from person to person. It can differ based on a variety of factors such as age, gender, height, size, and experience, to name a few.
Not just that, but the weights can vary based on the aspect of the body you’re working on. For example, your side deltoids (small muscles on the sides of your shoulders) would not be able to support the same amount of weight as your massive quadriceps (muscles on the front of your legs).
For the time being, don’t be too concerned with your weight. As previously said, the primary emphasis should be on executing each action pattern correctly and with proper form.
You can discover that you have difficulty executing some of these motions correctly without any weight at all, which is perfectly good! If you’re young, it may take some time for your body to adjust, so go at your own speed.
Act for a weight that is safe for you for the time being, and don’t drive yourself too hard at the beginning. When you develop strength and improve, the weights will get heavier, and by starting slowly and perfecting your form now, you will make further improvements in the long run.
Here’s Why It’s Important, To Begin With, Light Weights
When you first start weight lifting, it may be easy to lift the weights up as quickly as possible. This is particularly true for guys who are afraid to be new and feel inferior to anyone else.
However, while weight lifting can be extremely helpful to the body, it can also be risky if not done properly. Check out my other posts about how to prevent common pitfalls and the advantages of weight lifting.
Ego lifting with poor form does not cause any problems or complications in the short term, but it may cause persistent problems in the muscles, tendons, and ligaments over time.
Worse, the more you lift with poor posture, the more difficult it is to correct when you get used to the movement patterns.
This is why I emphasize using light weights at the beginning and perfecting the form before trying heavyweights.
How Long Should I Take Before Increasing The Weight?
As previously said, this may differ from person to person, so it will be up to you to choose when you are able. Some people can get accustomed to the action patterns and be able to perform the form correctly more quickly than others.
If you practice 2 – 3 days a week on a daily basis, anyone who needs longer to get used to the activity habits should be ready in little more than 3 weeks. This is a broad response so some may be ready with only a few workouts.
Learning the methods is something you will do in your weight lifting process, but being relaxed and reliable with the fundamentals will come quite easily with daily training.
That being said, here’s a good starting point for determining your ideal weight.
Establishing Your Strength Levels
When you can easily do 3 sets of 10 – 15 reps with a 30 second to 1-minute rest interval in sets, it’s time to raise the weight.
Ideally, you want to reach a stage where the 10 – 15 reps become tough while also retaining proper shape. You’ve found a good weight at which your body can begin to expand and adjust, resulting in you being stronger and fitter.
When the new weight you’re doing becomes fast, raise the weight by 2.5 to 5 pounds and repeat.
Why Do 3 Sets Of 10 – 15 Reps On Every Movement?
This rep and set range is a good place to start. If you gain insight and development, you will customize the statistics to meet your priorities and what works better for you.
Higher reps than 10–15 and the muscles aren’t getting enough resistance to develop. You’ll be doing more endurance exercise, which isn’t ideal if you want to gain muscle and stamina.
As a novice, lower reps than 10 – 15 can put you under too much tension. You’ll put yourself at risk of injury, especially if you’re new to the exercises, and you won’t get the best outcomes as a novice.
10 – 15 reps of 3 sets is a sufficient volume to get accustomed to the exercises while still promoting hypertrophy (muscle growth).
Working at this rep and set range can help you learn how muscles behave differently based on the weight you’re using and the action you’re doing. Finally, you would have a greater understanding of the power thresholds as well as the “feel” of each muscle category.
Speed of Reps
A rep is made up of two motions. The concentric and quirky. This essentially represents the weight’s ‘up’ and ‘down’ shifts. A bicep curl, for example, entails curling the dumbbell (eccentric) and dropping the dumbbell back to the starting point (concentric). This trend is followed by any weight lifting movement.
Your responsibility is to keep all sides of the revolution under pressure. This would be done to maximize hypertrophy and avoid injuries.
Each rep can take 2–3 seconds to raise and 2–3 seconds to lower the weight. Slow and deliberate.
It can seem more difficult than completing the rep rapidly, but that is the aim! Time under stress encourages muscle growth, and by managing the weight in this way, you’ll think about how the muscles function and the techniques even quicker.
Here’s Why The Number On The Weights DON’T Actually Matter
As previously said, slow and regulated reps would be more difficult than fast reps, necessitating the use of lighter weights. In reality, more advanced bodybuilders with exceptional techniques would be able to utilize tiny weights for full impact in order to promote muscle development.
The numbers on the dumbbells will increase as you grow and become better, and it will feel nice to visually see yourself becoming stronger and fitter, so don’t hurry it or get fascinated about it.
Your body doesn’t know what the weights are, it only reacts to time under stress, and that should be your emphasis with great technique.
The amount of hours you practice every week is much more important to monitor. Nothing can improve the dumbbell workouts more than consistent training 2 – 4 days a week on a consistent basis.
Dumbbell Weight For Beginners [5 Great dumbbell movements]
All of the workouts I’ve mentioned can be performed using just your dumbbells and no other tools, so they can be done at home even if you have little room.
If you’re practicing at home and don’t have access to a gym’s extensive dumbbell collection, I suggest investing in some Adjustable Dumbbells.
This means you’ll be able to hit a lot of muscle groups successfully, at a low cost, all in a small amount of room.
If you already have a dumbbell workout planned, that’s fantastic!
I’ve included 5 of my personal favorites, which you could still apply to your current dumbbell workouts if you like, or even combine all of these for a killer workout all of their own.
Both of these movements are compound movements (meaning they include many muscle groups) and I think they would help you the most in the long run.
Though isolation exercises such as bicep curls have their spot, I don’t believe they should be the primary focus of a novice.
1- Goblet Squat
This is an excellent exercise for working on the legs and heart.
2- Clean and Press (1 arm or 2)
This will not only function your heart, but the press at the end will also help you develop your shoulders.
3- Bent-over Row (1 arm or 2)
If achieved with one shoulder, you might use the arm that isn’t supporting the dumbbell or the knee to stabilize. In this case, it can aid in the development of your core endurance muscles, as well as your back and arm power.
4- Farmers Walk
While the other movements include ability and light weights (at first), the farmer’s walk allows you to load up on weight. It’ll be ideal for a full-body exercise, right down to the gripping power.
5- Hip Thrusters
Hip thrusters are excellent for increasing endurance and developing muscle groups that are often overlooked, such as the hip flexors and glutes.
What Weight Dumbbells Should I Use Male?
For men who are just starting out, you don’t need that many increments. We suggest starting with a 5lb (2.5kg) or 10lb (4 or 5kg) dumbbell as your lightest weight (depending on the power level; certain individuals are inherently stronger) and progressing to pairs of 15lb (8kg), 20lb (10kg), 30lb (14kg), 40lb (18kg), or 50lb (24kg) dumbbells as your top weight. You may also be able to get away with a 10lb, 20lb, and 30lb set.
What Weight Dumbbells Should I Use Female?
I recommend weights ranging from 0.5 to 5kg for women. The 0.5kg weights are appropriate for women who have no prior experience in strength training or who have not exercised in a long time. The 5kg weights are appropriate for women who have any familiarity with strength training or who workout on a regular basis.
What Weight Dumbbells Should I Use To Tone My Arms?
Start with 2- to 3-pound dumbbells and work your way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men to tone your arm muscles. When you can perform 12 to 15 repetitions with no effort, it’s time to start lifting heavier weights.
What is The Best Dumbbell Weight For Beginners?
Booker suggests women generally start with a set of two 5- to 10-pound weights, and men start with a set of two 10- to 20-pound weights.
Is 1 KG Dumbbell Enough?
1 kg dumbbells are very light and also you won’t get bulky from lifting 2.2 pounds or even 10 pounds. You can try this superset-style dumbbell arm workout where you train biceps and triceps right after one another to burn out and tone your arms.
Is 3 KG Dumbbell Enough?
Yes, it’s good for a beginner. But only for a short time. Too light for dumbbell row, lunges. These 3kg dumbbells will help you get some nice biceps, triceps, shoulders as a beginner.
Is 5 KG Dumbbell Enough For Biceps?
No! if you want to get bigger biceps then it means you want to build ‘Mass’. and for building mass you need to lift a heavily weighted dumbbell with a lower rep range (10–15 counts). Lifting 5 kg for 30 counts sure is difficult but it does not build the mas. It shapes the muscle and makes the biceps ripped and burn fat.
Can Dumbbells Lose Weight?
Lifting weights has a distinct weight-loss benefit that distinguishes it from most types of exercise for weight loss: Lifting weights helps you gain strength and lose fat.
So, in conclusion, I hope this article has provided you with the information you need to determine the appropriate weight to begin your dumbbell workouts.
Finally, it would be a method that you will master when you acquire more knowledge. Try not to place too many demands on yourself and concentrate on exercising in good form on a regular basis.
Keep things light at first and don’t let your pride get in the way, and you’ll make even more improvement.
Best wishes for your dumbbell trip!