12.5kg Dumbbells
12.5kg dumbbells at Net World Sports are sold in pairs and come in three styles. FORZA Hex dumbbells combine a contoured chrome handle with premium rubber-encased weights at each end. Offering great value for money, rubber hex dumbbells are larger than urethane and chrome dumbbells of the same weight - many users find hex more comfortable to use as the rubber feels more forgiving and is less likely to do any damage if dropped. METIS Pro Urethane dumbbells have a solid steel chrome core and an impact-resistant urethane coating. Built to last, they have been designed by our in-house team for commercial gyms and heavy daily use. Our polished commercial chrome dumbbells bring a classic chrome-steel look that suits any top-quality PT studio. Finished with 1.2mm hill-style knurling for a secure grip. All three are sold in pairs, with different weights, sets and storage racks available. Many fitness instructors will recommend that women beginners start with 7kg-10kg dumbbells on lifts like bench press, whilst most men will begin with a weight anywhere between 12kg and 18kg. Holding 2 x 12.5kg dumbbells is a very challenging weight for lunges - for context, the men's open race uses 20kg sandbags/weighted bags for resistance on walking lunges in HYROX competitions. We generally recommend, if budget allows, buying 2 or 3 dumbbells-pairs of different weights to ensure a similar level of intensity for all exercises. For example, a female new to weight training might invest in a pair of 6kg, 9kg and 12.5kg dumbbells. A male beginner may opt for 12.5kg, 18kg and 24kg. A resistance band can also be used to add more mechanical tension/load.
12.5KG DUMBBELL FAQs
Can you build muscle with 12.5kg dumbbells?+
Yes. A pair of 12.5kg dumbbells can support a productive muscle building programme, particularly when exercises are selected to match the load. Whilst there are now various protocols and studies that show lighter weights can build muscle mass, it is still generally touted for those looking to build muscle (a process called "hypertrophy"); will want to focus on "compound exercises," also known as "multi-joint exercises". These include exercises like squats, bench press, shoulder press, one-arm rows and pull ups/lat pull downs. In addition, each set should be taken "close to failure" and in the rep range of 6-15 reps. So if 12.5kg x 2 dumbbells is a challenging weight for a given user to lift for bench press, one-arm row, etc - and they can do around 8-15 reps on their first set, then the stimulus and the actual weight is about right for hypertrophy. One important caveat is that shoulder press is 'harder' and requires less weight to reach failure within a given rep range, when compared to bench press and one-arm row. This is because the size of the muscles recruited for shoulder press - with emphasis on the deltoids and less 'drive' from the lower chest, lats and feet- is significantly smaller. In addition, dumbbell squats, shrugs and farmer's walks are usually a bit easier, and a heavier weight can be used. With this in mind, if you want to build all the muscles in your body equally, and avoid imbalances, then you will typically want a set of dumbbells. For example, a beginner woman may want a 5kg, 10kg and 12.5kg. Alternatively, invest in a weighted vest and some looped resistance bands. The thinner resistance bands can be looped around the handle of the dumbbell for added resistance.
Are 12.5kg dumbbells good for beginners?+
Yes, buying a pair of 12.5kg dumbbells is a good investment for a weightlifting beginner. A female beginner will typically start with weights weighing between 5kg and 10kg for bench press, but after a few months, they should progress to 12.5kg. In addition 12.5kg is a good starting weight for dumbbell squats and farmer's walks. Male lifters typically start by lifting 10-20kg dumbbells for their working sets on bench press and one-arm row. As strength develops, 12.5kg becomes a challenging weight for bicep curls, shoulder press, shrugs and/or as part of a conditioning circuit. As mentioned above, it is always a good idea to have multiple weights, or forms of resistance available.
Are 12.5kg dumbbells heavy?+
For context - 12.5kg is about the same weight as a microwave, a medium bag of dry dog food, or a car tire without the rim. For more specific context - the starting weight recommended for the average women on dumbbell bench press is between 5kg and 10kg, and for men is usually between 10kg and 20kg. 12.5kg is probably too heavy for a female beginner to use - except on dumbbell squats, shrugs and farmer's walks. It's also a heavy weight to use for bicep curls, and an exceptionally heavy weight to use on lateral raises, front raises, reverse delt flys, reverse curls and tricep kickbacks. These "isolation exercises", also called "single joint exercises", target smaller muscle groups, and should generally be performed in a higher rep range, with perfect technique and a controlled tempo - to ensure the targeted muscles are actually worked, and the bigger muscle groups don't 'take over' the lifting. For home training, a pair of 12.5kg dumbbells is a practical option for a range of exercises, provided the load is appropriate for the person using it.