Choosing the right dumbbells: a complete guide

A variety of weights.

Choosing dumbbells can be quite difficult, especially if you’re just starting out. Can you train everything with just one dumbbell? Technically yes — but for it to be the most effective, you’ll likely want to start building out some variety in weight. The best approach to start is thinking light, medium and heavy.

Consider which movements you want to perform and how much weight you’ll need to perform those movements effectively. Think about warm-up weights versus working set weights. Having a variety of weights will challenge you in the 6-15 rep range for the movements you want to perform.

Progressive overload.

Progressive overload is essential to building muscle. To grow, you need to increase the stimulus when your muscles get too comfortable. For example, if you’re comfortably hitting your target rep range and can easily do more reps, then it’s time to progressively overload by adding more weight (or reps). This is where having a larger variety of dumbbells comes in handy, or even using adjustable dumbbells where the weight can be increased easily.

Type of training you do.

Your training style will impact your dumbbell choice. For example:

• If your focus is on compound movements like squats, deadlifts and presses, you’ll likely need heavier dumbbells.
• If you incorporate HIIT or circuit training, lighter weights may be more suitable for high-rep, fast-paced movements.
• For CrossFit or functional training, hex dumbbells are a better choice for stability and durability compared to adjustable dumbbells.

Identifying your workout preferences will help you invest in the right weight and size dumbbells for your training style.

Space and where you train.

The space you train in can also dictate your dumbbell selection. If you’re training in your living room, adjustable dumbbells may be a better fit. However, if you have a dedicated gym space, you’ll have more room for multiple dumbbells and a storage rack.

Aesthetics and storage.

Storage often depends on the space available, but if you have a designated gym area, a full dumbbell rack adds to the overall aesthetic. A well-arranged set of dumbbells and proper storage can enhance the overall look of your gym. They’re a staple in any gym, no matter which style you choose — and with the endless variety of exercises, you really can’t go wrong.