How Heavy Should My Dumbbells Be?
Choose a dumbbell weight that lets you finish your planned reps with the last one or two feeling hard but still clean. If you could have done three or more extra reps, go heavier.
How to find your weight in three steps
- Pick a rep range, such as 8 to 12 reps.
- Do a set with a weight you think is right, stopping when form would slip.
- If you finished with three or more reps left, go up one dumbbell size. If you could not reach the bottom of the range, go down one size.
When to go up
Move up one size when you hit the top of your rep range on every set with good form. Then restart at the bottom of the range with the heavier dumbbells. Reppy calls this adding a rep each week, then adding weight.
Dumbbell weights in pounds and kilograms
| Pounds | Kilograms |
|---|---|
| 10 lbs | 4.5 kg |
| 15 lbs | 6.8 kg |
| 20 lbs | 9.1 kg |
| 30 lbs | 13.6 kg |
| 40 lbs | 18.1 kg |
| 50 lbs | 22.7 kg |
| 60 lbs | 27.2 kg |
Example weights from the Reppy program
These are the loads one lifter uses in the Reppy program, not a prescription. Start lighter if you are new to a movement.
- Single-arm row: 60 lbs (27 kg)
- Dumbbell bench press: a pair of 50 lbs (23 kg)
- Incline press: a pair of 40 lbs (18 kg)
- Alternating curl: 20 lbs (9 kg) per hand
- Goblet squat: one 50 lbs (23 kg) dumbbell