22.5kg Dumbbells

Yes, 22.5kg dumbbells are a strong muscle-building tool for intermediate and advanced lifters. The weight sits firmly in the hypertrophy sweet spot (usually reps of 5-15 per set) for most adult men on dumbbell bench press, bent-over rows, one-arm rows, incline presses and goblet squats. As part of a periodised and progressive weightlifting routine, 22.5kg delivers a high level of mechanical tension and metabolic stress when sets are taken close to failure (i.e. the maximum number of reps you can do with good technique). For women who have progressed through 15kg, 17.5kg and 20kg on the main compound lifts, 22.5kg represents a meaningful next step and is regarded as an advanced to elite lift. For isolation exercises including bicep curls and hammer curls, 22.5kg is challenging for most intermediate-to-advanced lifters due to the smaller muscle mass incorporated. Progressive overload drives growth, so adding reps, sets or progressing to 25kg over time will keep driving muscle and strength gains. Most lifters benefit from owning 2 or 3 pairs of dumbbells at different weights so the load matches the demands of each exercise. If you can bicep curl 22.5kg for 10 reps, for example, you may want to use 30kg or more for exercises like one arm rows and bench press to achieve a similar level of exertion.

Depending on the exercise, 22.5kg dumbbells are best suited to intermediate-to-advanced lifters who have built a solid base through lighter weights. 22.5kg is typically too heavy for beginners. For most adult men, 22.5kg becomes a comfortable working weight after approximately a year of consistent training. For adult women with several years of training behind them, 22.5kg is an advanced to elite weight on bench press and rows. Beginners should typically build up through 5kg, 10kg, 15kg and 20kg. Advanced weightlifters and bodybuilders will often use a 22.5kg pair of dumbbells for bicep curls and leg exercises like lunges. Using 2 x 22.5kg on any single-leg exercise including Bulgarian split squats, is extremely challenging even for advanced lifters. Using almost any dumbbell weight on a single-leg pistol squat is advanced to elite territory.

A dedicated dumbbell rack is the most practical storage solution for 22.5kg dumbbells. A 2 or 3 tier rack keeps a pair organised alongside the rest of your collection, keeps the dumbbells off the floor to protect flooring and your back, and makes it easy to pick them up safely without bending awkwardly over a cluttered training area. Cleaning depends on the finish, so always check the manufacturer's instructions. As a general guideline, chrome dumbbells can be wiped down with a soft microfibre cloth. Rubber hex dumbbells can be cleaned with a cloth and warm water - be sure to dry the dumbbells too. Urethane is the easiest to clean as the material is non-porous and resistant to sweat, chalk and grime. Warm water with a small amount of washing liquid and a clean cloth will normally work well. Again, dry thoroughly.