Fitness Flohmarkt · Guide
Dumbbell weight for beginners: 3, 5 or 8 kg?
The most common bad investment when buying dumbbells isn't the wrong model, but the wrong weight level. Here is how to figure out a sensible dumbbell weight to start with and how to tell if you've chosen the wrong one.
In short
For starting with dumbbells, 5 kg per hand is the most sensible standard choice: light enough for proper technique on shoulder and arm exercises, heavy enough that the last repetitions are challenging. 3 kg usually becomes too light after a few weeks, and 8 kg is right if you already train regularly. Buy them in pairs.
The central question
What's a good starting weight for dumbbells?
Start with 5 kg per hand if you haven’t trained with weights before. This level strikes the best balance between two requirements: You can learn a new movement properly without the weight pulling you into a poor posture, and you’ll still get tired after twelve to fifteen repetitions. That’s exactly what’s needed to create a training stimulus in the first place. The test takes just one set: If you can do an exercise thirty times without it feeling strenuous, the weight is too light. If you lose your form by the eighth repetition, it’s too heavy. What matters here is the weight on the barbell, not the design: whether it’s a fixed-weight set, a set of weights, or an adjustable model, the training stimulus comes from the load. In practice, this means that a pair of 5-kg weights is the level beginners should work with for weeks, rather than putting them away after the third workout. In the Category Dumbbells do you cover this area in fine increments.
Two constraints are part of this. First, the appropriate weight depends heavily on which muscle group is working: your legs and back can handle significantly more right from the start than your shoulders. Second, 5 kg is a starting size, not a permanent state. Anyone who wants to understand how the weight requirement per dumbbell develops in the long term will find the model question in Buying guide for adjustable dumbbells answered.
A Comparison of the Levels
3, 5, or 8 kg: What These Levels Mean in Everyday Life
In practice, there’s not a small difference between 3 kg and 8 kg—it’s a very big one. 3 kg is enough for rotator cuff exercises, warm-ups, and the first few weeks after a break. 5 kg is the weight at which most beginners actually train, because it provides a challenge for lateral raises and curls without compromising the form. 8 kg is suitable if you’re already training regularly or are naturally stronger. And it’s not just the number that changes: The dumbbell gets longer, thicker, and the handle grows with it. For the Hex Dumbbells, the handle diameter is 28 mm up to 5 kg and 34 mm starting at 6 kg, and the overall length increases from 24.5 cm at 3 kg to 30 cm at 8 kg. If you’re looking for a weight between 5 and 8 kg, the 6- and 7-kg options are two genuine intermediate weights that fill that exact gap.
| Level | Dimensions (L x W x H) | Handle | What this level is good for |
|---|---|---|---|
| 3 kg | 24.5 x 9 x 10.5 cm | 28 mm | Shoulder rotation, rehabilitation, warm-up sets, first few weeks |
| 4 kg | 26 x 10.5 x 12 cm | 28 mm | An intermediate step if 5 kg is still too much for lateral raises |
| 5 kg | 28.5 x 11 x 13 cm | 28 mm | Standard Start, Curls, Lateral Raises, Front Raises |
| 6 kg | 29.5 x 11.5 x 13.5 cm | 34 mm | First increase, first grip change to 34 mm |
| 8 kg | 30 x 13 x 15 cm | 34 mm | Fitness Beginners, Shoulder Press, Rowing |
| 10 kg | 31 x 14 x 16 cm | 34 mm | Rowing, lunges, goblet squats |
The jump from 5 to 6 kg therefore means not only an extra kilo, but also a 6 mm increase in grip diameter. If you have small hands, you’ll notice this more clearly when holding the bar than you will the extra weight. If you’re having trouble deciding at this point, that’s a good reason to get both sizes or opt for an adjustable option instead.
Hex Dumbbell | Hexagon Dumbbell
- 1 to 60 kg
- 32 steps
- Cast iron core
- Rubber sheath
- Handle: 13 cm
- Item No. F-13162
Fixed-weight cast-iron weights with a rubber coating. Up to 10 kg, the series comes in fine increments; beyond that, in 2.5 kg increments. The hexagonal shape stays where you set it down and serves as a support during floor exercises. Important when ordering: The price shown is per piece, not per pair.
Ideal for: Anyone who knows exactly what weight they need and wants sturdy dumbbells without any mechanical parts.
Select a weight categoryThe Most Common Mistake
Why the first dumbbell weight is usually bought too light
Most first purchases end up one or two levels below what would make sense, because the decision is made in the head and not with a dumbbell in the hand. Without a point of comparison, a number like 8 kg feels large, even though eight kilos is about the weight of a full bucket of water that you easily carry up the stairs. Added to this is the price: the small increments cost almost nothing, so people reach for them. The result is a pair of 2 kg dumbbells that disappear into the closet after three weeks, and a second purchase that is more expensive than the right choice would have been the first time. The opposite reaction is just as expensive: anyone who orders 15 kg out of spite can neither perform lateral raises nor shoulder rotation properly and ends up not training at all. Both mistakes share the same cause, namely an estimation without a reference.
The honest reality check: If you can already carry a full crate of beverages today or hold a toddler in your arms for a long time, a 3-kg pair for rowing or lunges is no training load at all. For these exercises, you rather need 8 to 10 kg per hand. Conversely, for lateral raises and shoulder rotation, 3 to 4 kg is realistic even for strong people, and there light Aerobic dumbbells from 1 to 5 kg still justified. Exactly this balancing act is the reason why a single pair is rarely enough.
Adjustable Aerobic Dumbbell Set | 2 x 5 kg
- CHF 59.-
- 1 to 8 kg per dumbbell
- 0.5-kg increments
- 29.5 x 10 x 10 cm
- 30 mm handle
- Art. F-23679
Two 1 kg dumbbell bars plus 16 plates at 0.5 kg each, changed via a click system. This covers the entire beginner range instead of locking you into a single weight level. However, do the math: 2 kg of bars plus 8 kg of plates equals 10 kg of material, so in pairs, a maximum of 5 kg per dumbbell is possible. The 8 kg is only possible if the second dumbbell remains correspondingly lighter.
Ideal for: all those who don't know yet where they'll end up and don't want to buy twice.
View setPlan ahead
When do you need the next weight level?
The next level becomes due as soon as you cleanly achieve the planned number of repetitions in all sets and the last set no longer feels like a last set. For beginners, this happens faster than price comparisons when buying might suggest, because the initial strength gains consist to a large extent of better neuromuscular coordination and not new muscle. For the purchasing decision, this means: Plan for the next level right along with it. Anyone starting at 5 kg will be set for months with a second pair at 8 kg, instead of having to order again shortly after. A second sign is just as reliable as the number of repetitions: When you barely need a break between sets anymore, the muscle is no longer working at its limit. Both together tell you more reliably than any calendar when the next level is due.
However, for small muscle groups, the jump from 5 to 8 kg is too large. Shoulders and arms require intermediate steps, and exactly those are missing if you only own two pairs. Anyone who wants to cover this range completely is better off with a full set than with three separate purchases. If you with us Buy dumbbells want, you see the sets next to the individual steps, and the Rehab and physio category shows which easy steps are usual in the therapeutic structure.
Dumbbell set 1 to 10 kg incl. rack
- CHF 490.-
- 20 dumbbells
- 110 kg weight
- 1-kg increments
- Stand 48 x 42 cm
- Art. F-98168
Ten pairs from 1 to 10 kg in full 1 kg increments plus the matching vertical rack. This settles the progression question for the complete beginner range, and you progress by 1 kg instead of 2.5 kg. The rack takes up 48 x 42 cm of floor space with a height of 127 cm; the complete package weighs 131 kg including the rack.
Ideal for: Households with multiple trainees, practices, and anyone who wants to avoid repeat purchases altogether.
View set with standBudget
What the entry costs: individually, set or adjustable
Calculated per kilo of training weight, individual fixed dumbbells are the most affordable, while calculated per number of available increments, adjustable ones are. The hex range runs from CHF 2.40 for the smallest to CHF 162 for the 60 kg increment, which for the largest increment is around CHF 2.70 per kilo. The set from 1 to 10 kg costs CHF 490 for 110 kg, which is around CHF 4.45 per kilo including the rack. A adjustable dumbbell with 24 kg is CHF 135 per piece and thus around CHF 5.60 per kilo, but in return it replaces 15 individual dumbbells in about 0.1 m². The price per kilo is therefore only half the story: What counts in the end is the price per usable weight level, and that is where the tables turn. A single level costs little, but covers exactly one weight.
| Variant | Price | Covered steps | It pays off if |
|---|---|---|---|
| Adjustable set 2 x 5 kg | CHF 59.- | 1 to 5 kg per dumbbell used as a pair | you are starting small and don't want to commit yet |
| Hex dumbbell, single | from CHF 2.40 each | a level, freely selectable from 1 to 60 kg | you know your level and targetedly supplement |
| Set 1 to 10 kg with stand | CHF 490.- | ten pairs in 1-kg increments | multiple people training or gaps interfering |
| Adjustable dumbbell 24 kg | CHF 135.00 each | 15 levels from 2.5 to 24 kg | space is tight and you are planning far upwards |
The comparison shows one thing above all: the most expensive way is the one where you buy too cheaply twice. Two pairs in the wrong category cost more than a solution that covers the entire range. Which other buying guides can help you further can be seen in the Overview of all buying guides.
Recommendation by profile
What is worth it for whom
Complete fresh start at home
You have never trained with weights and do not want to commit. Take this adjustable set for CHF 59.- and work your way up to your level in 0.5 kg increments.
Return to work after a break
You know roughly where you were and want to get back there quickly. Two fixed 5 kg Hex Dumbbells plus a pair up to 8 kg cover the first few months.
Household with two people who work out
Two people with different strengths need different levels in parallel. The Set from 1 to 10 kg with stand Combine this into one order.
Little space, high ambition
You are planning for more than 10 kg per hand, but you don't have a wall for a rack. The model selection will clarify the Adjustable dumbbell advisor with all weight classes.
Frequently Asked Questions
Dumbbell weight for beginners: the most important answers
How many kg should I start with when training with dumbbells?
With 5 kg per hand, if you haven't trained with weights before. This level allows for clean technique and will still become challenging after twelve to fifteen repetitions. For shoulder rotation and warm-up work, 3 kg is more suitable, while for rows and lunges, it's more like 8 to 10 kg per hand.
Are 3 kg dumbbells too light?
For lateral raises, front raises, and shoulder rotation, 3 kg is a sensible weight even for strong people. For curls, rows, or lunges, they are in most cases too light and ineffective after a few weeks. Therefore, buy 3 kg as a supplement, not as your only pair.
Are 5 kg dumbbells enough for muscle building?
For small muscle groups yes, for the whole body not for long. With lateral raises and rotator work, 5 kg remain challenging even after months. With rows, deadlifts, and leg exercises, 5 kg quickly become too light because significantly larger muscles are at work there. Plan for the next level up from the start.
Is the price for dumbbells per piece or per pair?
For individual hex dumbbells, the price is per piece, and the delivery includes one dumbbell. For two-handed exercises such as curls or shoulder presses, you need two and set the quantity in the shopping cart to 2. In the case of sets, such as the adjustable set for CHF 59, two dumbbells are included instead.
Should I buy 8 kg or 10 kg dumbbells?
Take 8 kg if you use the pair for shoulder press and curls, and 10 kg if rowing, goblet squats, and lunges are the priority. The difference in size is minimal: the 8 kg measures 30 x 13 x 15 cm, the 10 kg measures 31 x 14 x 16 cm. Both have a 34 mm grip diameter.
How often do I need to increase the dumbbell weight?
Whenever you successfully complete the planned repetitions in all sets and the last set no longer poses a challenge. For beginners, this is often the case after just four to eight weeks. More important than a fixed interval is that the increase remains small, ideally 1 to 2 kg per step.
Ready for the right level?
All weight categories from 1 to 60 kg, adjustable sets, and complete sets are in stock at our location in Liestal, shipped from a Swiss warehouse. If you are unsure, we will advise you personally before you order.
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