What weight of dumbbells should a man choose depending on his goals?

Dumbbells have been known since ancient times. In Ancient Greece they were called halteres. Athletes used them to perform many exercises - lifting weights, long jumps, running. The modern form of dumbbells originated in England, under the Tudors. Then they were used to train bell ringers. In today's sports, there is a wide variety of sports dumbbells. By performing sets of exercises, you can work out any muscle group using this sports equipment. Benefits of dumbbells: mobility, versatility, coordination and balance, wide range of motion, safety. As a result, dumbbells are an excellent sports equipment for strength training. They are also convenient because they are suitable for home and hall. Therefore, we have selected the ten best dumbbells in 2022 on the sporting goods market. In addition, we will give useful conclusions on the selection of this equipment from a specialist.

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.

Rod made of plastic bottles

Regular plastic bottles are suitable not only for collecting dumbbells, but also barbells. This projectile weighs much more, so the amount of starting material increases.

To assemble the bar you will need: at least 8 plastic bottles, a bar, filler material, electrical tape or tape.

Instructions for making a plastic rod:

1. Bottles are filled in the same way as dumbbells.
2. Select the material for the fingerboard. It is better to take fittings or pipes that fit comfortably in your hand.
3. At each end of the bar, ready-made weights from filled plastic bottles are placed and wrapped with adhesive tape. There are four weights on each side.
4. Check the quality of fastening. The neck should not move or form any play. If the connection is weak, add more electrical tape.
5. The weight of the bar can be increased by placing additional weights in the form of bars between bottle weights and so on.
6. Each additional load must be wrapped with a new layer of electrical tape. The load can be increased up to 100 kg.

How to make a barbell from plastic bottles

It is quite difficult to navigate the choice of material. The approximate weight of a dumbbell or barbell can be calculated based on the data presented:

Weight of a two-liter plastic bottle with various fillers:

• water - 1.997;
• compacted sand - 3.360;
• wet sand - 3.840;
• crushed stone (peasant) - 2,600;
• lead - 22,800.

Weight is given in kilograms.

Nuances of choice and design features

When choosing, you should take into account the following nuances:

1. 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.
2. A good option for practicing in apartments would be rubberized products that will not scratch the floor, furniture, or make noise when assembled.
3. 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.
4. 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.

How do free weights differ from different manufacturers?

Free weights from foreign manufacturers have unusual colors for discs, weights and dumbbells. The domestic manufacturer not only concentrates on design, but also tries to produce products that last for centuries.

For example, Iron King produces free weights made using different technologies:

• bright bumpers;
• discs made of pressed rubber crumb;
• solid cast iron discs for men's rocking chairs;
• almost eternal rubber-coated cast-iron discs with and without grips.

In the production of our free weights, only domestic rubber is used, which is non-toxic and has no pungent odor.

Foreign manufacturers use steel as a weighting agent in discs and dumbbells. There is sand in dumbbells and weights. Russian manufacturers most often use cast iron, hence the difference in price. Cast iron is cheaper to produce, so the buyer saves money without losing the quality of the product. Sandbags, vests and weighted cuffs are filled with sand “stuffing”.

The free weights market is a segment where a high price does not always guarantee high quality. Therefore, there is no point in chasing imported goods. All materials and technologies used for production are available to us. There are several Russian factories that have been working professionally with famous athletes for a long time. Our discs and weights have long been setting records at world-class competitions.

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.

Dumbbell bars

A very important part of the dumbbell for the convenience of training is the bar. The optimal diameter of the neck of the product ensures a tight fit of the hands. It should not be very large so that your thoughts concentrate on the technique of performing the exercises, and not on how to hold the dumbbell. Choose a bar for which it will be easy to purchase additional weights of the weight you need in the future, so as not to take breaks in training for the stupid, but so pressing reason of the lack of suitable weights.

Pay attention to the grip of the dumbbell. It is good if there is a rubberized nozzle in this area. After all, metal can cause discomfort when holding a dumbbell, and plastic will simply slip out.

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.

Dumbbells - a universal equipment

Not a single gym or home corner is complete without this element. Dumbbells are used for both strength training and light fitness. Today, manufacturers offer hundreds of models that are suitable for any purpose: from developing a specific area to an entire muscle group. No other exercise machine is as versatile as they are focused on a specific area.

Largely thanks to this criterion, the projectile is so popular among all athletes. It opens the way for self-improvement for beginners, and allows professionals to keep their body toned. Training with dumbbells becomes more effective and brings much more results.

However, before performing various exercises, it is important to choose the right equipment. So that it can be felt, but does not cause problems with lifting. In some cases, 1-2 kg is enough to perform fitness exercises. Such models are lighter, but also suitable for specific tasks. You won’t be able to do any strength training with them, only running, jumping, swinging, etc.

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.

Metal dumbbells

Metal plates and bars are analogues of factory ones, but they will only cost you less. If you make a dumbbell bar and a barbell from the same tube, you can use the same weights, saving you time, money and space in your room.

The best and easiest way to make stacked dumbbells

In order to make such dumbbells, you will need: a mechanic's workshop; metal rod - future neck; thin-walled pipe with a diameter slightly larger than the neck; Sheet steel; locking locks.

Manufacturing

• First we make the neck. A crowbar about 3 cm in diameter works well as a base. We saw off a neck 35-40 cm long from it. Then we take a thin-walled pipe and cut 15 cm from it. It needs to be put on the neck to protect the place for the hand, in other words, it will be a handle. After making the dumbbell itself, it can be wrapped with electrical tape or covered with relief.
• We cut out disks (future pancakes) from sheet steel using an autogenous machine. Do not doubt their weight - with a sheet thickness of 1 cm, a disk with a diameter of 18 cm will weigh 2 kilograms. Hang 10 cm on each side of your dumbbell - and you will gain 40 kg! If desired, vary the size of the discs to randomly change the weight from the lightest to the heaviest when training different muscle groups. It would be a good idea to cut a whole set based on the prototype of factory dumbbells so that the total weight of one dumbbell could reach 25-30 kg - it is unlikely that you will need more.
• We produce locking locks. We find a pipe with a diameter slightly larger than our neck and cut off rings 3 cm wide from it. We need them to move freely along the neck, but not slide off by themselves. In each ring you need to drill a fairly wide hole (about 1-1.2 cm) for screws. After screwing in the screw, the ring will press against the bar and hold the plates. Just remember to press it close to the disks so that there is no play.
• Let's start assembling the dumbbell: there should already be a tube in the middle from step 1, then we hang the disks and secure them with locking locks.

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.

Basic exercises

Traditional workouts include swings, which develop the deltoids, and classic curls to pump up the biceps.

For other muscle groups they often use:

• Squats with dumbbells
  - for legs and buttocks. You need to lower yourself to the level where the angle of the knee bend is less than 90 degrees. Perform 4 sets of 8 repetitions.
• Lunges
  are for the buttocks. Feet together, hands with dumbbells along the hips. The leg moves forward with the knee bent 90 degrees. The second leg touches the floor with its knee. Perform 4 sets of 12 repetitions.
• Bent
  over press – to pump up the chest muscles. The athlete lies down on a bench and holds the equipment with a direct grip. Slowly lowers them to the bottom of the chest, spreading the elbows to the sides. Squeezing occurs while exhaling. Perform 4 sets of 10 repetitions.
• Bent-over rows
  – for the back muscles, stabilizers of the spinal column. Dumbbells in hands, feet hip-width apart. The trainee tilts his body, bending his knees, straight back. Pulls the projectiles on the sides to the belt as you exhale, squeezing your shoulder blades. Holding a tilt relaxes your hands. Perform 4 sets of 12 repetitions.
• Bent over fly
  – for the inner and outer chest muscles. The athlete spreads his arms as far as possible and bends to the sides. Perform 4 sets of 12 repetitions.

Before starting the main workout, you need to warm up.

Dumbbells will help you quickly achieve the desired result: build muscles or improve your body health. The main thing is to choose the right type of projectile and load.

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

Comparison table of characteristics

The table below shows the main characteristics of the considered models of dumbbells for home. By comparing them with each other, it will be much easier for the buyer to make a choice in favor of a quality product.

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:

1. the first is the goal of the training;
2. the second is the muscles that need to be trained;
3. 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)

By material and accessories

Old-fashioned cast iron products are heavy and dangerous. The material is fragile and may break upon impact. Steel tools are inexpensive, strong, durable, but glide in the palm of your hand. Vinyl ones weigh little, do not slip, and are safe. But their low weight allows them to act as only minor weights for dynamic exercises: swings, bending, working with a stepper.

Neoprene shells have all the pros and cons of vinyl shells. At the same time, they are cheaper, softer, but easier to damage. In addition, neoprene is afraid of water. Rubberized options are more convenient than others. Their base is made of steel or cast iron, and the rubber coating provides excellent adhesion to the skin, preventing the tool from sliding.

Modern shells are complemented with various accessories. It can be:

• chrome inserts;
• soft nozzles;
• Velcro fasteners;
• drawings, stickers;
• fastening straps.

These elements have almost no effect on the effectiveness of training, but women and children like them.

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)

general information

Do you want to develop muscles, but do not have the opportunity to go to the gym? By working out at home, with regular training you will achieve no less results. All you need for this is simple dumbbells.

This universal sports equipment is equally suitable for men and women, teenagers and the elderly. Exercises with dumbbells work a huge number of muscles, increase strength and improve agility. Further from the article you will learn about the types of this sports equipment, the rules for its selection and an approximate training program at home.

Deciding on the mass

The optimal weight of a dumbbell depends on gender, age and physical fitness. For women, the starting weight starts from 1-2 kg; equipment of the same weight is recommended for men who have not previously been involved in sports. Gradually increase the weight of the projectile to 10-15 kg and higher.

Let's talk separately about choosing dumbbells for a child. Weight training exercises with heavy equipment are allowed only from 12-14 years of age, but this does not mean that dumbbells cannot be picked up earlier. It is possible and even necessary if the weight of the projectile does not exceed 1-2 kg. For a junior school student, the specified weight will be enough for several years without purchasing additional disks. By the way, this is why you can safely take cast shells for children.