THE COMPLETE GUIDE TO BUYING DUMBBELLS

DUMBBELL STYLES, WEIGHTS, MATERIALS, COLOURS AND MORE!

Whether you are an exercise-novice with no experience of working out, or you’re an elite athlete looking to build your home gym; when it comes to choosing dumbbells, the array of designs and materials on offer can make purchasing the right set confusing.

Offering a huge amount of variety and flexibility in terms of exercise and workout options, dumbbells are simple yet highly effective pieces of gym equipment. A key component and investment in your initial or ongoing journey into strength and fitness, choosing the right type and weight of dumbbell can make all the difference in terms of your adherence to an exercise routine.

In this guide we’ll break down everything you need to know about dumbbells, so you can be sure that you will make an informed buying-decision and a wise investment.

A common question is "which dumbbells should I buy?". The first thing you will need to consider when choosing dumbbells for your home gym, is whether or not you wish to buy fixed weight dumbbells, or adjustable dumbbells. There are a number of benefits and drawbacks to each type of dumbbell, especially in regards to the cost and the space required. Below we go into more detail about each design.

Great for beginners, adjustable dumbbells are a great option for those with limited space and/or budget for home gym equipment. You can add a range of weight, usually up to approximately 10kg per dumbbell. 

Offering the ultimate level of variety and flexibility in terms of the number of exercise routines you can complete with them; adjustable dumbbells can be used to perform a wide variety of lower, upper, core and whole body exercises. 

It’s very unlikely that you will need to use the same weight, for every exercise that you do in a workout. For example, if you are doing dumbbell deadlifts, you will probably want to use a heavier weight than when you are doing tricep kickbacks. Adjustable dumbbells, as the name suggests, allow you to change the weight you are using so it can be adjusted per exercise. For example, if you need 10kg for bench dumbbell press, and 5kg for bicep curls, you can achieve this with the same pair of adjustable dumbbells - rather than having to use 2 different pairs of  fixed weight dumbbells. 

“Progressive overload” - incrementally increasing the weight for a given exercise over time,  is a key principle when it comes to building strength and muscle mass. Adjustable dumbbells allow you to achieve this with a single pair of dumbbells. For example, if you start off the year with a personal best of 10 repetitions using 10kg dumbbells for single arm bicep curls, when you can do 12 repetitions with perfect form, you can increase the weight to 12.5kg. This progressive increase in weight is fundamental when it comes to increasing your strength. Also gain supervision and professional advice before lifting a heavier weight.

The fact that a single pair of adjustable dumbbells are so versatile, means that they are highly-cost effective, and can save a lot of space.  If for example, your home gym is also your bedroom and you need exercise equipment that you can put away in a cupboard or under the bed, then adjustable dumbbells will be a more practical option than a set of fixed dumbbells. 

The advantage of using fixed weight dumbbells, as opposed to adjustable dumbbells, is that they make it quicker and easier to access a multiple range of weights. 

If for example, you want to do a superset going back and forth between 30kg dumbbell bench press and 15kg bicep curls, you don’t have to take the weight plates off and adjust the weight on the dumbbell bar between each exercise.

In addition, when you get to heavier weights - 25kg or more, it becomes impractical to use normal weight plates on a dumbbell bar. The plates become too big and get in the way - blocking full range of movement on most exercises. 

The superior durability and the ‘feeling’ of fixed dumbbells versus adjustable dumbbells has to be experienced, to be fully understood. Fixed dumbbells feel more secure and robust than adjustable dumbbells that can sometimes feel like they wobble and ‘clink’. 

If you use an A-frame style dumbbell tree or rack, 5 or 6 pairs of dumbbells shouldn’t take up too much room. If you have a garage or an entire room of the house to dedicate to a gym, then space shouldn’t be too much of an issue even with a full rack of dumbbells. 

Fixed dumbbells with a rubber or urethane covering, are also often used for Olympic style lifts such as snatches, hang cleans and upright rows. From bodybuilding, to developing explosive hips and glutes for sprinting and sports like handball - dumbbells can help you to achieve a wide array of fitness and performance goals

If you decide to buy fixed-weight dumbbells, your next step is choosing from various designs, shapes and materials. Each option comes with its own advantages and drawbacks, so it's important to consider these carefully before selecting the best type for your home gym.

Hex dumbbells are a popular choice for home gyms. They feel more comfortable to handle  in many ways, as the weight is covered in rubber, making them warmer and softer than other designs - for example cast iron dumbbells. The ‘feel’ and comfort of a dumbbell might not seem like a big deal, but if you’ve ever dropped a heavy dumbbell on your feet or fingers, especially during a cold winter's day workout; you’ll appreciate the difference a soft exterior can make.

Rubber Hex dumbbells, like most dumbbells, are pretty durable. Whilst they can get the odd scuff or mark on them if they’re dropped onto a hard floor; they very rarely break or chip. 

Hex dumbbells usually come with a contoured, mildly knurled handle. This means the dumbbells tend to have a textured pattern that helps to improve grip.

You can get solid metal hex dumbbells, although these have become less popular in recent years; with rubber dumbbells more popular because of the reduced noise when dropped/or placed down on the floor or rack, and they are more resistant to damage - especially from rust. 

For those looking for professional quality dumbbells, then fixed urethane dumbbells are the choice of commercial gyms and elite fitness centres. 

Similar to the rubber hex dumbbells, as these are fixed weight dumbbells, you can do drop-sets, super-sets, and multiple people can train at the same time. 

With a sleek and compact design, the relatively soft exterior makes these dumbbells the most comfortable to use for a wide range of exercises, including exercises that are designed to develop speed, power and vertical jump height.

More resistant and durable than rubber or iron, they can endure frequent use; making them ideal for commercial gyms and sports fitness centres. Able to withstand heavy drops better than rubber, they are ideal for exercises that might involve dropping the weights; and the smaller size makes them easier to store. 

Urethane is also resistant to UV light and chemicals, meaning that even with frequent light exposure and cleaning, the exterior surface of the weights won't degrade; making them a great long term investment. Urethane dumbbells, due to the shape and density of the materials used, tend to be a lot smaller than hex dumbbells, as well as adjustable dumbbells of the same weight.

This means that even with 50kg dumbbells, the dumbbells can be used to perform all exercises through a full range of motion. The FORZA urethane dumbbells feature handles with 1.2mm (0.05in) Knurling, which is ideal for both grip and comfort. 

Offering a unique aesthetic appeal, chrome dumbbells have a polished, premium look that can add to, or even enhance the look of a high-quality home gym. 

FORZA chrome dumbbells feature a hardened surface that prevents scratches, rust and general damage. A good set of chrome dumbbells should last many years, even decades; without enduring significant damage. 

Like other dumbbells, chrome dumbbells are extremely versatile, but the hard exterior of chrome dumbbells means that they are not ideal for explosive, dynamic exercises like Olympic-style lifts which might involve dropping the weights on the floor. 

Ideal for anyone looking for both function and style, chrome dumbbells are a great investment for a home gym with a stylish decor. At Net World Sports we have studio chrome dumbbells and commercial quality chrome dumbbells in weights up to 30kg.

Popular with beginners, neoprene dumbbells are cost-effective and a great option for anyone looking to use relative light weights, up to 15kg.  

The neoprene provides a relatively soft and comfortable grip that is easy to hold. This type of dumbbell is also relatively strong and sturdy and won’t make any loud noises when dropped. Available in a range of colours, neoprene dumbbells are usually colour coded so it is easy to identify and pick out the weights that you want. 

The main downside with neoprene fixed dumbbells, is that they get relatively bulky when the weight is greater than 8kg, and if you are thinking of using heavier weights, certainly 20kg or above, the vast majority of manufacturers only make metal-core dumbbells in this weight range. 

Reps stands for “repetitions”. The number of repetitions/reps that you do with a dumbbell exercise, relates to the number of times you perform the exercise. For example completing 6 reps of dumbbell squats, would consist of squatting down, and then back up to the starting point, 6 times.

Sets are groups of reps. For example, if you were to complete 3 sets of 6 reps. You would perform the given exercise 6 times, then rest for 30 seconds - to 2 minutes, then complete another 6 reps, rest again, and then perform the third and final set of 6 reps. 

In workout programmes, 3 sets of 6 reps will often be represented in a type of shorthand as “6 x 3”. 

The weight of dumbbells that you need will depend on your fitness goals, your age, experience with lifting weights  and the muscle groups that you intend on targeting.

If you are a 40 year old woman looking to build your general fitness levels, whilst maintaining total muscle mass, you might want to consider purchasing a pair of adjustable dumbbells, or a set of 2kg, 6kg and 8kg dumbbells. 

These weights should be heavy enough to stimulate a small amount of muscle growth - to help the muscles look more toned and shaped. 

If you are looking to build significant amounts of muscle, you will need heavier dumbbells, especially if you are looking to build your lower body strength and muscle mass. 

For example, if you are a 25 year old man, of heavy build, but no weight lifting experience, looking to build total muscle mass, you may want to use/consider buying a pair of 10kg, 15kg, 20kg and 25kg dumbbells. The heavier dumbbells can be used with “compound exercises” (exercises that use a large amount of muscle mass)  such as one arm rows and bench press, whilst the lighter weights can be used with “isolation exercises” (exercises that use a relatively small amount of muscle mass) such as bicep curls and lateral raises. 

You can combine dumbbells with a thin resistance band to provide additional resistance if you have a limited number of dumbbell weights. If for example, you have a pair of 6kg and 10kg dumbbells, and can bicep curl 6kg dumbbells easily, but struggle with 10kg, by looping the band around the dumbbell handles and standing on the other end of the band, you can add additional resistance. Please seek professional supervision when combining any free weights with resistance bands.

Always extra take care when combining dumbbells with resistance bands, especially for the first few times. The combination can however be extremely effective. Using a band will increase Time Under Tension (TUT) which can lead to greater strength and muscle mass gains. Resistance bands can also reduce joint stress and enhance explosive power. Please see our resistance band guide for more information.

• Always consult with a health professional and fitness instructor before trying a new fitness regime or exercise.
• Always ensure you perform each exercise with perfect technique and be sure to warm up properly to avoid injuries

As mentioned above, the dumbbells that you need will depend upon your age, experience level, and fitness goals. 

3 pairs of dumbbells is usually enough to get started. A relatively light pair for isolation exercises like tricep kickbacks, a medium weight for exercises including shoulder presses, and a heavier weight for ‘big compound’ exercises such as one arm row and dumbbell squats.

A good starting dumbbell set for most people would be 8kg, 12kg and 20kg dumbbells. 

For those looking to tone up and lose body fat whilst maintaining or slightly increasing muscle mass, a typical training goal of women for example, may want to consider starting with 4kg, 8kg and 15kg dumbbells. 

You can also consider investing in a looped resistance band or even some wrist weights to add an additional incremental level of resistance to bridge the gap between the weights in dumbbells. 

The frequency you should look to modify and increase the weight you are lifting, depends on how often you are training and your body’s ability to adapt to the stimulus of lifting dumbbells. As a general guideline however, you may aim to increase your weight by a small amount - for example 2kg-5kg (depending on the exercise), every 4-6 weeks.

Another good gauge is your perceived rate of exertion and how many repetitions you can complete with perfect form/technique. For example, if you can do 15 repetitions of chest press with 10kg dumbbells - using perfect technique and tempo, and it “feels easy”, then you should probably consider increasing the dumbbell weight to 12kg or even 14kg (with supervision). 

Whether or not you can build muscle with 5kg, 10kg or 15kg dumbbells depends on your baseline/starting level of muscle and what muscle groups you will be working. If you are a 25 year old muscular rugby player for example, it will be difficult to build pectoral/chest muscles using just 5kg dumbbells. However, if you are a complete newbie to strength training, 5kg’s might be heavy enough to stimulate muscle growth in your arms using bicep curls and tricep extensions.

Whilst there is some evidence suggesting that higher rep ranges with lighter weights can produce significant muscle growth, the current consensus still remains that using relatively heavy weights and focusing on ‘big compound’ exercises such as bench/chest presses, one arm rows and squats, is the best and most effective way to build muscle. 

With this in mind, a typical 25 year old man, with no prior weightlifting experience, may want to consider investing in a 8kg, 12kg and 20kg dumbbells. Remember to gain professional advice and supervision when starting a new exercise routine. 

For comparison, a 40 year old woman of average build looking to ‘shape’ and ‘tone’ her muscles, may want to purchase 4kg, 8kg and 15kg dumbbells. In addition, a thin, looped resistance band that can be used in conjunction with the dumbbells can provide additional resistance if and when required.

Most handles/bars that are used in adjustable dumbbell sets will weigh approximately 1kg each. The weight of fixed dumbbells will be incorporated into the overall weight. For example, a dumbbell weighing 20kg, will weigh 20kg including the handle.

Dumbbells are a great addition to any home gym. In fact, a home gym can be equipped with dumbbells alone, and still provide a virtually endless range of exercises and workout routines to help you reach your fitness and/or strength goals. 

If you are looking to build strength and muscle mass, then you will generally need to lift relatively heavy dumbbells (15kg+); and a fixed neoprene or hex rubber set of dumbbells is arguably the best choice.  

For those looking to maintain muscle mass, or tone arms and legs whilst losing body fat, lighter weights (4-15kg) will be effective; and spin lock adjustable dumbbells are a good choice for those with limited space.

Whatever your training goals, and whichever dumbbells you choose, be sure to seek advice from a health and exercise professional before you begin a new exercise regime.