Short answer: most women new to lifting should start with a 3kg pair for shoulders and arms and a 5kg or 8kg pair for squats and deadlifts; most men should start with a 5kg pair for upper body isolation and a 10kg pair for compound lifts. The test is simple: you should be able to do 12 clean reps of an exercise, with the last two hard. If you cannot do 8, the weight is too heavy; if 15 feel easy, it is too light. Buy two pairs rather than one, a lighter pair for arms, shoulders and rehab and a heavier pair for legs and back, because no single weight suits both a lateral raise and a goblet squat.
Starting Weights by Exercise
| Exercise | Women, new to lifting | Men, new to lifting | After 3 months |
|---|---|---|---|
| Lateral raise, rear delt fly | 1 to 3kg | 3 to 5kg | Add 1 to 2kg |
| Bicep curl, tricep extension | 2 to 4kg | 5 to 8kg | Add 2kg |
| Shoulder press | 3 to 5kg | 5 to 10kg | Add 2 to 5kg |
| Floor or bench press | 4 to 6kg | 8 to 12kg | Add 2 to 5kg |
| Single-arm row | 5 to 8kg | 10 to 15kg | Add 5kg |
| Goblet squat (one dumbbell) | 6 to 10kg | 10 to 15kg | Add 5kg |
| Romanian deadlift (pair) | 5 to 10kg each | 10 to 15kg each | Add 5kg |
| Lunge (pair) | 3 to 6kg each | 6 to 10kg each | Add 2 to 5kg |
| Rehab, Pilates, seniors | 0.5 to 2kg | 1 to 3kg | Follow the physio |
These are starting points for an average adult with no lifting history. If you have played sport, done manual work or trained before, start one step heavier.
The Biggest Beginner Mistake
Buying the pair that looks impressive. A 20kg pair bought on day one is used badly for a fortnight and then used as a doorstop. Strength comes from doing 8 to 12 clean reps, resting, and doing it again three times a week. A 5kg pair used properly for three months builds more muscle than a 20kg pair used with bad form for two weeks. You can always go up, and dumbbells hold their value.
The Two-Pair Strategy
One weight cannot suit both a lateral raise and a squat. Two pairs, one light and one heavy, cover about 90 percent of exercises:
| Combination | Who | Price |
|---|---|---|
| 1kg + 3kg | Rehab, seniors, Pilates, first-ever weights | $47 |
| 2kg + 5kg | Women starting general fitness | $71 |
| 5kg + 10kg | The best all-round beginner combination | $162 |
| 10kg + 15kg | Active men, returning lifters | $284 |
| 10kg + 20kg | Strong beginners who play sport | $290 |
How to Test a Weight
- Pick the exercise you will do most, usually a squat or a press.
- Do 12 reps at a controlled pace, two seconds down, one second up.
- If reps 11 and 12 were hard but clean, the weight is right.
- If you could not reach 8 with good form, go down a size. If 15 were easy, go up.
- If you are buying online, use the chart above and the 30-day return window if you miss.
When to Go Heavier
When you can do 15 reps of an exercise with good form and it feels easy, move up. Increase by 1 to 2kg per hand for shoulders and arms and by 5kg for squats, deadlifts and rows, then work back up from 8 reps. Most beginners outgrow their first upper-body pair in two to three months and their first lower-body pair in four to six.
Why Rubber Hex
Rubber-coated hex dumbbells do not roll, do not mark floors and are quiet. We sell them in 1kg to 25kg pairs, so there is always a next size up. Set them down on a dense rubber mat and neither the floor nor the weights will show it in ten years. Our rubber-coated dumbbell guide covers the details.
Frequently Asked Questions
What weight dumbbells should a beginner woman use?
A 3kg pair for arms and shoulders and a 5kg to 8kg pair for squats, deadlifts and rows. Move up when 15 reps feel easy.
What weight dumbbells should a beginner man use?
A 5kg pair for lateral raises and curls and a 10kg pair for squats, presses and rows. Active men can start at 10kg and 15kg.
Is 5kg enough to build muscle?
Yes for a beginner, especially for shoulders and arms. Muscle grows from hard sets of 8 to 12 reps. 5kg stops being enough for squats and rows within a few months, which is when you add a heavier pair.
Should I buy adjustable dumbbells instead?
Adjustable sets save space but cost more, take time to change and are less pleasant to hold. Two fixed rubber hex pairs (5kg and 10kg) cover a beginner for a year for $162. See our adjustable vs fixed dumbbell guide.
Rehab & light starter
$47 2kg + 5kg PairsWomen's starter combo
$71 5kg + 10kg PairsBest beginner combo
$162 10kg + 15kg PairsIntermediate starter set
$284 10kg + 20kg PairsFor stronger beginners
$290How to Know When to Go Heavier
If you can complete 15 reps of an exercise with good form and it feels easy, it's time to move up. Increase by 2-5kg per hand and aim for 8-12 reps. If you can't complete 8 reps with good form, it's too heavy.
Pair with the Right Foundation
Dropping dumbbells on bare floors is a recipe for damage, both to the floors and the weights. Always use a quality gym mat to protect your gear and your home.
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