What Weight Dumbbells Should You Buy for a Home Gym?

This is the question we get asked most in the store. The honest answer is that it depends on the exercise, because your legs and back can handle a lot more weight than your shoulders and arms. So you want a few different weights, not one pair.

How to tell if a weight is right

Pick a weight you can lift 8 to 12 times with good form, where the last two reps feel hard. If you can easily do 15, it's too light. If your form falls apart before 8, it's too heavy.

Typical starting points

Everyone is different, but these ranges are where most beginners land:

• Shoulders and arms (curls, shoulder press, lateral raises): about 5 to 15 lb per hand for many women, 10 to 25 lb for many men.
• Chest and back (presses, rows): a bit heavier than your arm weights.
• Legs (goblet squats, lunges, Romanian deadlifts): usually your heaviest dumbbells.

If you have an injury or haven't trained in a long time, start lighter and build up.

A simple three-pair setup

You don't need a full rack to start. Three pairs cover a full body workout:

• A light pair for shoulders and arms
• A medium pair for presses and rows
• A heavy pair for legs

For example, 10, 15 and 25 lb pairs of our rubber hex dumbbells come to $110 for all six. Our dumbbells are sold individually, so you can mix and match exactly what you need.

When a full set makes sense

Once you're training a few times a week, you'll start wanting weights in between. That's when a set pays off:

• 5 to 30 lb set: six pairs, 210 lb in total, $229.99. This covers most home training.
• 5 to 50 lb bundle: ten pairs, 550 lb in total, $579.99. Also available with a 3 tier rack.

Fixed or adjustable dumbbells?

Adjustable dumbbells save floor space, which helps in a condo. The trade-off is time: you have to change the weight between every exercise, and there are moving parts that can wear out. Fixed hex dumbbells are faster to switch between, hard to break, and don't roll away when you set them down. If you have room for a rack, fixed is easier to live with.

When to go heavier

When you can do the top of your rep range for every set with good form, move up. Small jumps work best. That's why we carry 2.5 lb steps up to 30 lb (17.5, 22.5, 27.5), so you don't have to jump a full 5 lb.

Common questions

What weight dumbbells should a beginner buy?

Most beginners do well with three pairs: a light, a medium and a heavy. For many people that's somewhere between 5 and 25 lb per hand.

Is a 30 lb dumbbell set enough?

For shoulders, arms and chest, 5 to 30 lb lasts most people a long time. Legs and back usually outgrow it first, which is when a heavier single or two helps.

Should I buy pairs or single dumbbells?

Most exercises need a pair. A single heavy dumbbell is still handy for goblet squats and one-arm rows.

More guides

• How much does a home gym cost? Three budget builds
• Cheap weights in Toronto: how to avoid overpaying

Come see them in person

GOAT Fitness is at 1111 Flint Road, Unit #22, North York, on the Vaughan border. We're open every day from 11am to 8pm, no appointment needed. The door faces the courtyard, so look for the GOAT Fitness sign.

Call or text (647) 648-1911 to check stock or get a price on a full setup. You can also order online and pick up the same day.