Comments Off on Choosing the Right Weight for Your Dumbbell Set
Which weight should I choose for my dumbbell set?
There are many types of dumbbells available and for every type of dumbbell, there are variations in weight which results in different dumbbells providing different level of resistance for your workouts. It is recommended that you go for the adjustable dumbbell set. The adjustable weight plates means that you can always adjust the weight to provide the right amount of resistance for different muscles, you can also expand the dumbbells as your strength increases.
In order to choose the best dumbbell set for your training needs, you need to consider the factors listed below:
How heavy can you lift?
The most important consideration for your choice of dumbbells would be your strength. If you have lifted weights before, you can use your previous set of dumbbells to perform bicep curls to gauge your strength. It is suggested that you purchase dumbbell sets that are slightly heavier than your maximum lifting capacity as the extra resistance allows room for increase in strength. For example, if you’re able to perform bicep curls with a maximum of 10kg dumbbells, you might want to consider buying dumbbell sets in the range of 15-20kg. Since the dumbbells are adjustable, you do not have to worry about not being able to lift it at all.
If you are completely new to strength training with weights and haven’t lifted a single weight before you can consider using the following method to gauge your strength. You can use a few tools to gauge your strength, bottled water is a good way. 1 litre of water weigh around 1kg, finding out how many 1 litre bottles you can lift can help in estimating your strength.
Generally for beginners, I would recommend the 10kg dumbbell set (2 X 5kg dumbbells) as beginners usually need some time for their muscles to grow and do not need to invest heavily in heavy dumbbell sets as they might just end up collecting dust in the corner of your room. For intermediate weight-lifters and beginners who have never lifted before but are active in sports, I would recommed the 15-20kg dumbbell set (2 X 7.5 / 2 X 10kg dumbbells). For experienced weight-lifters or adults, I would recommend the 30-40kg dumbbell set for your strength training.
What are your goals?
Goals are extremely important in strength training and development muscles, choosing the wrong goals can end of injuring your body and stunt your growth. There are 2 types of goals when it comes to strength training: do you want to develop long lean muscles or build big and bulky muscles? The formal is suitable for women and young teenagers while the latter is commonly sought after by adults and older teenagers.
If your goal is to develop lean muscles or tone up your muscles so that they look more defined, you should be looking for dumbbell set which allows you to perform high repetitions with good form. Weights in the 5-10kg range meets that criteria and they are commonly used for yoga and warm ups to strengthen and shape your muscles. Many women who do not want bulky muscles should avoid lifting heavy weights and concentrate on performing higher reps with less resistance. These exercises are known to burn calories and reducing body fat.
If big arms, shoulders and chest is your goal, then the heavy dumbbells is for you. Any pair of dumbbell above 20kg can be considered heavy. In order to build bigger muscles, you should focus on breaking down muscle fibre with heavy resistance and low reps. Do note that exercise is only half of the equation, proper diet and rest is crucial in adding bulk to your body.
What is your budget?
Heavy dumbbell sets are not cheap, however, they are certainly a worthy investment as they are the most effective tool in tonning your body, building muscles and they can last for virtually forever. If you have budget contrains, you might want to purchase a slightly lower weight dumbbell set that meets your current training requirements. If you are willing to invest more, we recommend that you buy the heavier adjustable dumbbell set as they are more versatile, allowing for more weight variations. Its expandability can provide adequate room for strength increase.