What weight dumbbells to choose for adults and children

December 15, 2020

Today, every exercise equipment store offers a wide range of dumbbells , which differ not only in design but also in weight.

You can buy dumbbells from 4 to 32 kg. Andwhy is there such a big difference in weights? To answer this question, you should definitely read our blog.

Dumbbells are used to achieve various purposes :

For the treatment of scoliosis;
For cardio exercises;
For muscle mass;
To tone the body.

The weight of the dumbbells is chosen according to the goals, but mistakes can lead to very bad results. On the other hand, training with dumbbells of insufficient weight may not give any results.

There is another cautionary note - choosing dumbbells that are too heavy can lead to health problems, especially for women and children, who are not allowed to lift heavy weights without proper physical training. Carelessness can lead to muscle damage, hernias, joint pain, etc.

How many kilograms of dumbbells should we choose for men?

When training, you should first start with no more than 7 kg. To find the right weight for you, do the exercise at least 20 times and see under which weight your muscles work the most.

Once you have chosen a weight, you need to figure out how many sets will be the best option for you. If at the end of the exercises you feel that you still have strength, you can increase the weight by 5-10%. That is, if you were training with 10 kg dumbbells, you should switch to 11 kg.

In order to increase dumbbell weight in a timely and effective manner, you should keep a training log and note the dynamics of your growth.

What weight dumbbells should women choose ?

Women's exercise dumbbells are categorized and can be designed for different purposes.

Typically, women train with 10 kg dumbbells, and very light ones are chosen for beginners. Weight gain occurs according to the same principle as in men.

What weight dumbbells should we choose for a child?

The process of choosing dumbbells for children should be approached even more seriously, because the spine of children aged 10-14 is actively developing, so excessive load can lead to curvature of the spine.