Starting a new workout routine can be daunting. With all of the different pieces of equipment and weight options available, it’s hard to know where to start. This guide will tell you everything you need to know about choosing the best dumbbell weight for beginners in kilograms.
How much weight should I start with?
For beginners, it is recommended to start with a weight that is about 10-15% of your body weight. For example, if you weigh 160 pounds (72.6 kg), you would start with a dumbbell that weighs 16-24 pounds (7.3-10.9 kg). If you are unsure about how much weight to start with, it is always best to err on the side of starting lighter and gradually increasing the weight as you get stronger.
How many sets and repetitions should I do?
When you are first starting out, it is recommended to do 1-2 sets of 12-15 repetitions using a moderate amount of weight. As you get stronger, you can increase the number of sets and repetitions as well as the amount of weight you are using.
What are some beginner exercises I can do?
Below are some examples of beginner exercises that can be done with dumbbells:
• Bicep Curl: Start by standing with your feet hip-width apart and a dumbbell in each hand. Slowly curl the weights up towards your shoulders, keeping your elbows close to your sides. Slowly lower the weights back down to the starting position.
• Triceps Extension: Start by holding a dumbbell in each hand and extend your arms straight overhead. From here, bend at the elbows to lower the weights behind your head, making sure to keep your elbows pointing straight up towards the ceiling. Once you have reached the bottom of the movement, press back up to the starting position.
• Chest Press: Start by lying on your back on a flat surface with a dumbbell in each hand. Press the weights straight up over your chest and then lower them back down to the starting position, keeping your elbows close to your sides throughout the movement.
• shoulder press: Start by holding a dumbbell in each hand and raise them up so that they are at shoulder level with your palms facing forward. Pressing through your palms, lift the weights straight up overhead until your arms are fully extended and then lower them back down to shoulder level before repeating.
Working out can be overwhelming, but it doesn’t have to be! By following this guide, you will be well on your way to choosing the best dumbbell weight for beginners in kilograms. And before you know it, you’ll be moving on to intermediate and advanced exercises!