- July 26, 2018
- Home workouts
- Herald
Any man sooner or later thinks about gaining muscle mass. To do this, most of them go to the gym, but there are also those who perform the exercises at home, having purchased the necessary equipment. All home athletes start with the first purchase - dumbbells. But a completely logical question arises: “What weight of dumbbells should a man choose?” We will try to give the most accurate answer to the question posed.
Design, materials for manufacturing dumbbells
Two existing types of dumbbells are used equally successfully: solid and collapsible. Classic cast projectiles are usually configured as two balls connected by a straight (rarely curved) handle for gripping. There are also models in which a handle connects hexagonal prisms. This configuration allows you to place the dumbbell on your thigh, which is impossible with a classically shaped apparatus when moving to heavy weights. Cast dumbbells are convenient for exercise, but as the load increases, they have to be replaced entirely.
Collapsible dumbbells are a bar with replaceable discs hung on both sides, secured with a lock. This is the most inexpensive option, since you can buy just a couple of shells and weigh them down with additionally purchased pancakes. The disadvantage is that different exercises require the use of different loads - the number of disks will have to be periodically adjusted, reducing the intensity of the workout. All kinds of materials are used to make dumbbells: cast iron, vinyl, chrome steel, brushed iron, and others.
Nuances of choice and design features
When choosing, you should take into account the following nuances:
- The bars for dumbbells should not be too short, otherwise in the future it will be impossible to use plates in sufficient quantities and place a lot of weight. Bars that are too long can interfere with training - this should also be taken into account.
- A good option for practicing in apartments would be rubberized products that will not scratch the floor, furniture, or make noise when assembled.
- Locks for collapsible modifications come with threads, spring rings, and Olympic locks with a screw clamp. The threaded clamp is considered the most reliable, especially for large scales, while the spring clamp allows you to quickly change elements.
- When choosing a bar, you need to remember that in the future you will have to buy additional discs. It is worth choosing a product with standard sizes suitable for most pancakes.
What are they?
Today it is difficult to find a person who has never seen dumbbells in his life, even if he has never worked out with them. But not everyone knows the fact that this sports equipment is the oldest. If the barbell appeared only at the beginning of the 20th century, then the ancient Greeks and Romans dealt with dumbbells, and they conducted classes with them in Ancient India.
Of course, their appearance did not even remotely resemble modern versions, however, in essence they were identical and were intended to improve strength, coordination, endurance, and so on.
The main difference between dumbbells and their sports counterparts is their compactness. Even with significant weight, their dimensions are small. The ability to use them with each hand in turn sets them apart from barbells and other similar equipment.
Pancake set
Discs weighing 0.5-1.0 kg should not be neglected. Their presence in the home kit will allow you to select the desired mass, changing it smoothly. 5.10 kg discs are good for gaining heavy weight. For training, at first you will need at least two pancakes per apparatus, in the future their number will increase.
SRAVNI contains products from many stores in Kazakhstan, so the range is constantly expanding. You can buy sports equipment by viewing the characteristics, studying the prices and making a profitable choice.
The best dumbbells for working out at home
Free weight dumbbells are the perfect addition to your home gym equipment. We have conducted training with a variety of kits widely available in the market. In this article we will tell you about the best.
Many people dream of having a well-equipped home gym, with several types of cardio equipment, to conduct classes on a treadmill and train with a variety of equipment, do exercises with a barbell, do exercises with one or two kettlebells, and do workouts with dumbbells. But for most, this dream remains unfulfilled due to lack of free space. So you have to come to terms with reality and make do with only the bare necessities. One of the most important and necessary items for working out at home are dumbbells. They are relatively inexpensive, don't require much space, and it is also possible to purchase prefabricated dumbbells and use different weights for different exercises. It is also possible to purchase a set with fixed scales for greater convenience.
Sounds convincing, doesn't it? But before you rush to the nearest store to buy a set, read our article on how to choose the right dumbbells and check out our recommendations.
What accessories are needed when doing dumbbell exercises?
Accessories will definitely add value to our purchase. Here are some accessories you should consider when purchasing dumbbells.
- Gymnastics gloves - use these to get a good grip while using dumbbells and bars.
- Gymnastic ropes - used for training with ropes.
- Towel - Use it when you sweat during workouts.
- Bolts are used to tighten various weighted plates on dumbbells, used exclusively for adjustable dumbbells.
Buyer's Guide
A good set should be comfortable enough without damaging your floor. Here are the parameters you should pay attention to when purchasing:
Form. Hexagonal dumbbells are an excellent choice. They are comfortable for exercises like renegade rows and won't roll around underfoot if you just leave them on the floor.
Peculiarities. As with any other sports equipment, the general rule applies: the fewer parts there are, the less likely it is for something to go wrong. Be careful with collapsible sets; if used frequently and not very carefully, they may crack.
Weight . If you are going to buy only one pair with a fixed weight, then you need to remember that dumbbells with a lighter weight have more advantages over heavier ones, and in price too. If you choose dumbbells that are too heavy, you will have to forget about a number of very worthy exercises, and with a lighter set it is possible to increase the number of repetitions. The 12 kg set is ideal for purchase.
Material . Some people may find dumbbells with rubberized discs less attractive than shiny chrome ones. But they have one big advantage: rubber softens impacts, which is quite important when it comes to the safety of the floor and, more importantly, your feet. The chrome-plated necks with notches provide a secure fit in the hand and are easy to clean.
Tips for choosing
When choosing dumbbells, pay attention to a few key points:
- Type. The most common are non-separable and collapsible models. Non-dismountable ones are less versatile, so if you plan to move from light loads to heavy ones, we recommend buying collapsible structures.
- Materials. Steel dumbbells are considered the most durable, and the neoprene coating minimizes slipping, makes the dumbbells virtually silent in case of an accidental fall, and absorbs excess moisture during training.
- Form. As a rule, if there is a stand for dumbbells, they can be of any shape. If there is no stand, we recommend taking dumbbells with beveled edges. They will not roll on the floor and will not damage the coating.
- Dumbbell weight. Here you should build on your own load preferences. Experienced athletes choose heavier dumbbells, and if you are a beginner, opt for a 1 kg dumbbell.
Three Main Types of Dumbbells
With fixed weight
These are ordinary dumbbells with a constant weight; most have seen them in the gym. The minimum weight in fixed weight dumbbell sets is usually 2 kg and gradually increases in 2 kg increments. Purchasing a pair of fixed-weight dumbbells is the most budget-friendly solution. However, with this choice you will have to use the same weight in all of your exercises. This can be quite inconvenient, as the load will be too light for some exercises (such as squats and lunges) and too heavy for others (such as standing dumbbell flyes and overhead dumbbell presses). Of course, you can buy a whole set of fixed weight dumbbells, but this is expensive and takes up a lot of space.
With adjustable weight
This is a better choice for those who train at home with free weights. Using this set, you can easily increase or decrease the weight of the dumbbell by adding or removing additional discs. This allows you to use dumbbells for different exercises and vary the weight range at home. In addition, if you have become stronger and need to increase the load, there is always the opportunity to purchase additional discs. Although, of course, you cannot add weight endlessly and there is a limit to the number of discs that can be added on each side.
Cassette (typesetting)
The load on these high-tech dumbbells is adjusted by adding or removing plates directly on the dumbbell stand using a special selector. This means that the weight can be adjusted much faster than with a standard set of dumbbells. Using a cassette set, it is possible to achieve a much higher load than with conventional dumbbells. That is, such a kit can be quite a profitable purchase. But these dumbbells have a few drawbacks: they are significantly more expensive than others and are too heavy when it comes to moving.
Best cast iron dumbbells
Body Power 30 kg set with screw locks
Different exercises require different weights, so this set of screw-lock dumbbells with a maximum weight of 30kg is ideal for training at home. The weight is quick and easy to adjust, so you can always give your muscles the maximum challenge to build a more muscular, stronger and leaner body.
Price $80
Opti Cast set 20kg
These durable cast iron dumbbells are a great value buy. If 20 kg of weight is not enough for your training, you can order additional cast iron plates from the Argos Opti range and increase the load on each dumbbell up to 35 kg.
Price $42.93
TurnerMAX 30 kg kit
You can order a set of TurnerMAX dumbbells in a weight range from 20 to 60 kg. Each set comes in its own case for easy transportation, which is quite convenient for those who prefer to take dumbbells with them on any trip.
Price: 30 kg for $78.06
York Fitness with screw lock
If you dreamed of having a Hulk body as a teenager, a set of York Fitness dumbbells may be your first significant piece of fitness equipment to grace your bedroom floor. Although, then, with a high probability, you would choose instead of these cast-iron beauties Agros plastic dumbbells filled with sand, so popular during the nineties and zeros. But now you’ve grown up and approach your choice with full responsibility, so treat yourself to York Fitness cast iron dumbbells. The set comes with four plates weighing 0.5, 1.25 and 2.5 kg, which are easy to remove or install using a screw lock.
Price $52.03
Best Dumbbells with Quick Weight Adjustment
Bodymax Selectabell
Switch weights quickly and easily with the twist of the dial on the Bodymax Selectabells. There are ten possible load options, the minimum weight is 2.5 kg, the weight increment is 2.5 kg. You can buy one dumbbell, but according to the editors, it is more convenient to have a pair.
Price from $193.88
Bowflex SelectTech
With the Bowflex SelectTech Dumbbells, every change in weight will be accompanied by just a small click. There are 15 different modes with the ability to select weights from 2 to 24 kg.
Price from $538.20
Ironmaster with quick lock
These are adjustable dumbbells, but their properties are more similar to regular ones. Adjusting the weight may take a little longer compared to competitors, but the possible maximum weight is a whopping 34kg. If you use sets with additional disks, the maximum weight can be increased to 75 kg, which, of course, is quite funny, but completely useless.
Price from $766.40
How and what weight of dumbbells should a man choose?
The weight of dumbbells is selected according to several criteria:
- the first is the goal of the training;
- the second is the muscles that need to be trained;
- the third criterion is the purpose of dumbbells in this or that training.
Next, we will analyze the selection criteria in more detail.
Purpose of the training
Depending on the purpose of the training, the working weight of sports equipment will change. weight loss training , the optimal weight will be approximately 25-35% of the maximum (weight with which you can perform only one repetition - 1RM) or a weight with which the athlete can perform 20-25 repetitions. In such training, the intensity of the exercises and the number of repetitions in the approach are important. Moreover, in such training, all kinds of sets are often used and several exercises are performed on the same muscle at once without interruption with changing weight, so in such training you will need dumbbells of varying weights.
Read more about weight loss training for men →
To create relief, the weight of dumbbells can be small or medium, namely 30-50% of their maximum weight. Exercises are performed from 15 to 20 repetitions per set. Training to create relief consists of a large number of exercises.
For training aimed at developing muscles , you should choose dumbbells weighing 75-80% of the maximum with which the athlete can work, or one with which a person can perform 10-12 repetitions. Naturally, you need to start the exercise with a warm-up approach.
To develop endurance, a minimum weight is suitable, which should be increased gradually. Endurance exercises are usually performed either with a high number of repetitions or for a specific period of time. If we are talking about strength endurance, then the weight of the dumbbells should be averaged and be 40-50% of the maximum permissible weight of the sports equipment. Strength endurance exercises are performed for a maximum number of repetitions; for some, this figure may be 15, while others are able to perform 25 repetitions. The weight of the dumbbells in this case should also gradually increase.
The best floor rubber dumbbells
Bodymax Deluxe
The maximum weight that can be achieved with Bodymax Deluxe is 15 kg for one dumbbell. The set comes with eight 2.5kg pancakes, four 1.25kg and four 0.5kg. This range allows you to start with a light weight that's comfortable for doing dumbbell raises in front of you, and then increase the weight when doing biceps curls.
Price from $64.38
Hexagonal rubberized BodyPower Rubber Hex
Our favorite dumbbells for performing renegade rows. The straight sides and rubber coating on the Power Rubber Hex dumbbells make them less likely to slip in your hand. The downside to these dumbbells is that you can't vary the weight, and each set costs around £50. However, if you have enough space and don't mind the cost, you can purchase a set with five different weights and a dumbbell rack for under £200.
Price per pair 12.5 kg from $66.35
Neoprene coated Gallant Neoprene Hand Dumbbells
Such dumbbells are suitable not only for training to increase muscle mass, but also for rehabilitation exercises or as an additional load during cardio sessions. The weight of the dumbbells varies from 0.5 to 5 kg, and the discs on the dumbbells are hexagonal in shape to prevent the dumbbells from rolling under the sofa during training.
Price from $7.14 (0.5kg pair) to $28.61 (5kg pair)
Projectile weight for men, women and children
When training at home, men often overestimate their strength, while women underestimate it. Men who have not been involved in sports should start with the same equipment as women (2–7 kg). If a woman intends to engage in fitness, then the appropriate weight for the vast majority of exercises is 1–5 kg.
But if a girl is thinking of building muscle, then over time she will need a mass of 10–15 kg or more. To select the appropriate value, remember that when training to increase muscle volume, 3 sets of 8–10 movements are done in each. In the last set, the last movements according to the rules are difficult. It is impossible to achieve this with 2–3 kg dumbbells.
Girls should not be afraid that their figure will become pumped up during training. This will take a lot of time, because you control this process 100%.
To get a “pumped up” figure you will need a dumbbell of 15–20 kg, which cannot be ignored. And her appetizing, toned shape will cause envy and admiration in any man. Therefore, the set of disks at home for women copies the set for men, except that you start training with less weight.
The choice of equipment for a child deserves special attention. The first thing to remember is that weight training is allowed from 12-14 years old, and is completely safe and even desirable from 16-18. Training is carried out in the gym under the supervision of a trainer, and not at home. But this only applies to heavy equipment; a child is allowed to play with dumbbells of 1–2 kg even at 8–10 years old. Let him repeat the exercises after mom and dad and get involved in sports.
In addition, the benefits of weight-bearing exercises in the treatment of scoliosis have been proven.
There are four rules for training a child:
- The total weight of the equipment for one exercise does not exceed 10% of the child’s weight;
- Children under 7–8 years old are trained with dumbbells up to 1 kg;
- Increase the projectile by 5–10% of the previous mass (counting in grams);
- To complete the previous point, buy children's dumbbells that are filled with sand or water.
The best chrome dumbbells
Body Power Chrome Ergo
This pair has anatomically shaped handles that fit snugly to the hand and reduce the likelihood of accidental slips. These dumbbells also have an attractive appearance, although, of course, fixed-weight dumbbells are less practical than adjustable ones.
Price from $98.88 (pair 12.5 kg)
