Do you want to buy dumbbells for your home gym? You can get them easily from gym equipment suppliers. However, you should make sure that you buy the right size. If the dumbbells are too heavy your muscles and joints are overworked and are prone to injury. Moreover, you will not be able to attain your target and complete your reps and this will leave you discouraged. If the dumbbells are too light you are not working out to your full potential and you are not giving the right challenge your body needs. Hence, it is important that you select the right size dumbbells for your strength training. Here are a few tips to help you select the right size.
- Do the dumbbell test
If you are a beginner you should take a dumbbell test. Do you want to know how to do it? Stand with your back pinned against the wall. Make sure your shoulders and elbows are touching the wall. Have a dumbbell in each hand with your palms forward. The recommended weight of the dumbbell is 5 pounds for women and 10 pounds for men. Now start raising the weight from your hip. You should try to do a minimum of 14 reps. If you are not able to do 14 reps then you have to decrease the weight a little. If you can do easily 20 reps or more you can go for a little heavier dumbbells. You can try this in the exercise equipment store before buying.
- Strength training weights for men and women
If your main aim is to build strength you have to remember that you need heavy dumbbells. ‘Fewer reps with heavier weights’ is the formula followed for strength training. Moreover, you have to do bench press, military press, deadlift and squat with dumbbells for strength training. The weights differ for each of the above compound lifts. Here are the recommended weights for beginners. If you already have experience in strength training with dumbbells you should already have an idea of the weights that suit you for each exercise. Hence, the recommended weights are for beginners.
The recommended weight for bench press is 10 to 20 kg
For military press, it is 7 to 14 kg.
For deadlift, it is 14 to 30 kg.
For squat, it is 14 to 28 kg.
The recommended weight for bench press is 4 to 12 kg
For military press, it is 4 to 9 kg.
For deadlift, it is 9 to 24 kg.
For squat, it is 9 to 18 kg.
- Listen to your body
This is very important while choosing the weight. Don’t look at others and try to do what they are doing. You are different and your body is different. You have to listen to your body. If you are not feeling sore and tired you can very well go ahead and go for heavier weights. If you feel tired and sore don’t feel irritated. There is nothing wrong with going for lower weights. The trial and error method is the right way to choose weights for strength training.
- Consider your health and form
Are you recovering from an injury or an illness? If so, it is better to go for lighter weights. Going for heavier weights will cause further injury. Get the advice of your doctor or physiotherapist before visiting the exercise equipment store and making the final purchase.
- Weights change with goals
Set your goals first. Your goals will decide the weight of your dumbbells. If you want to strengthen your biceps and triceps you will need light and medium weights. If you want to strengthen larger muscles like chest and back muscles you have to go for heavier ones.
Don’t buy just one set of dumbbells. Go to the best gym equipment suppliers and get different weights for various strength training exercises. It is better to buy three sets, a lighter set, a medium-weight set, and a heavy set. If you are a beginner you should start with the lightest and then move forward. If you are worried about injuries it is better to consult a personal trainer and then buy the right ones.