{"id":9079839,"date":"2026-08-13T11:47:48","date_gmt":"2026-08-13T09:47:48","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9079839"},"modified":"2026-10-26T12:46:10","modified_gmt":"2026-10-26T11:46:10","slug":"dumbbell-weight-beginner-guide","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/hantel-gewicht-einsteiger-ratgeber\/","title":{"rendered":"Dumbbell weight: 3, 5 or 8 kg for beginners?"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 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var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p>\n<h1>Dumbbell weight for beginners: 3, 5 or 8 kg?<\/h1>\n<p class=\"ffm-lead\">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.<\/p><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buy-dumbbells-switzerland\/\">Choose dumbbell type<\/a> \u00b7 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/dumbbell-set-buying-guide\/\">Plan your dumbbell set<\/a> \u00b7 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/hex-dumbbell-guide\/\">Hex dumbbell details<\/a> \u00b7 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/dumbbell-weight-beginner-guide\/\">Find your starting weight<\/a> \u00b7 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buying-guide-adjustable-dumbbells\/\">Choose adjustable dumbbells<\/a><\/p>\n<p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 26.10.2026<\/p>\n\n<div class=\"ffm-box\">\n<p class=\"ffm-box-label\">In short<\/p>\n<p>One starting weight does not suit every person and exercise. Choose a load you can control through the intended movement range. Check each exercise separately. Whether 3, 5 or 8 kg suits you depends on execution with that load, not the number alone.<\/p>\n<\/div>\n\n<div class=\"ffm-choices ffm-choices-quad\">\n<a class=\"ffm-choice\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/adjustable-aerobic-dumbbell-set-2-x-5-kg\/\"><span class=\"ffm-choice-case\">First dumbbells ever<\/span><span class=\"ffm-choice-title\">Adjustable set 2 x 5 kg<\/span><span class=\"ffm-choice-hint\">1 to 8 kg per dumbbell in 0.5 kg increments, CHF 59.-<\/span><\/a>\n<a class=\"ffm-choice\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\"><span class=\"ffm-choice-case\">A fixed step<\/span><span class=\"ffm-choice-title\">Hex dumbbell, single<\/span><span class=\"ffm-choice-hint\">32 weights from 1 to 60 kg, from CHF 3 each<\/span><\/a>\n<a class=\"ffm-choice\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/dumbbell-set-1-20-kg-incl-stand-hex-dumbbells-2\/\"><span class=\"ffm-choice-case\">All steps at once<\/span><span class=\"ffm-choice-title\">Set 1 to 10 kg with stand<\/span><span class=\"ffm-choice-hint\">20 dumbbells, 110 kg, no gap between any two steps<\/span><\/a>\n<a class=\"ffm-choice\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buying-guide-adjustable-dumbbells\/\"><span class=\"ffm-choice-case\">Compare models<\/span><span class=\"ffm-choice-title\">Buying Guide: Adjustable Dumbbells<\/span><span class=\"ffm-choice-hint\">24 or 40 kg, one dumbbell or two<\/span><\/a>\n<\/div>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">The central question<\/p>\n<h2>What&#x27;s a good starting weight for dumbbells?<\/h2>\n<p>First define the exercise, movement range and planned repetitions. Test a light load and increase only while maintaining control. Reduce the load if position or range breaks down. A weight that suits rows can be too heavy for a shoulder exercise. Determine working weight for each exercise.<\/p>\n<p>The right load can change with technique, daily condition and training. Record weight and execution to make your next choice understandable. Choosing fixed or adjustable dumbbells is a separate purchasing decision.<\/p>\n<\/section>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">A Comparison of the Levels<\/p>\n<h2>3, 5, or 8 kg: What These Levels Mean in Everyday Life<\/h2>\n<p>From 3 to 8 kg, load more than doubles. These numbers are not interchangeable starting weights. Check intermediate settings, handle and dimensions too. The table shows hex-model sizes, not universal exercise assignments. More design details are in the <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/hex-dumbbell-guide\/\">hex dumbbell guide<\/a>.<\/p>\n<div class=\"ffm-table-wrap\">\n<table>\n<thead><tr><th>Level<\/th><th>Dimensions (L x W x H)<\/th><th>Handle<\/th><th>Choose your weight<\/th><\/tr><\/thead>\n<tbody>\n<tr><td>3 kg<\/td><td>24.5 x 9 x 10.5 cm<\/td><td>28 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<tr><td>4 kg<\/td><td>26 x 10.5 x 12 cm<\/td><td>28 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<tr><td>5 kg<\/td><td>28.5 x 11 x 13 cm<\/td><td>28 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<tr><td>6 kg<\/td><td>29.5 x 11.5 x 13.5 cm<\/td><td>34 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<tr><td>8 kg<\/td><td>30 x 13 x 15 cm<\/td><td>34 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<tr><td>10 kg<\/td><td>31 x 14 x 16 cm<\/td><td>34 mm<\/td><td>Check for the exercise and execution<\/td><\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>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\u2019ll notice this more clearly when holding the bar than you will the extra weight. If you\u2019re having trouble deciding at this point, that\u2019s a good reason to get both sizes or opt for an adjustable option instead.<\/p>\n\n<div class=\"ffm-card\">\n<figure class=\"ffm-card-media\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Hex-Dumbbell-5-Kg-1-5-500x500.avif\" alt=\"Rubberized hex dumbbell with chromed handle\" width=\"500\" height=\"500\" loading=\"lazy\"><\/figure>\n<div class=\"ffm-card-body\">\n<span class=\"ffm-badge\">Available individually<\/span>\n<h3>Hex Dumbbell | Hexagon Dumbbell<\/h3>\n<ul class=\"ffm-specs\"><li>1 to 60 kg<\/li><li>32 steps<\/li><li>Cast iron core<\/li><li>Rubber sheath<\/li><li>Handle: 13 cm<\/li><li>Item No. F-13162<\/li><\/ul>\n<p>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.<\/p>\n<p class=\"ffm-ideal\"><strong>Ideal for:<\/strong> Anyone who knows exactly what weight they need and wants sturdy dumbbells without any mechanical parts.<\/p>\n<a class=\"ffm-btn\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\">Select a weight category<\/a>\n<\/div>\n<\/div>\n<\/section>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">The Most Common Mistake<\/p>\n<h2>Why guessing dumbbell weight is not enough<\/h2>\n<p>A shop number does not replace testing the specific exercise. Everyday loads such as bags and buckets have different grips and movement paths. Do not use them as universal evidence of the dumbbell weight you should lift. Test the exercise with a controllable load before ordering several fixed pairs.<\/p>\n<p>Different exercises can call for different loads. Compare the weights needed before committing to one pair. A lighter load is not automatically useless, and a higher weight is not automatically a better investment.<\/p>\n\n\n<\/section>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">Plan ahead<\/p>\n<h2>When do you need the next weight level?<\/h2>\n<p>Increase load when you meet your programme\u2019s requirements with stable execution and progression is planned. Check the new setting on the specific exercise. Rest length alone does not show whether you need more weight. Plan suitable increments rather than one fixed jump for every exercise.<\/p>\n<p>Moving from 5 to 8 kg adds 60 percent. Check whether that jump suits your exercise. How many pairs to buy and how to add missing weights are covered in the <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/dumbbell-set-buying-guide\/\">dumbbell-set guide<\/a>.<\/p>\n\n\n<\/section>\n\n<section class=\"ffm-section\"><p class=\"ffm-eyebrow\">After choosing the weight<\/p><h2>Which dumbbells cover your weights?<\/h2><p>Once your working weights are established, compare fixed pairs, a set or adjustable dumbbells. Types and purchasing criteria are explained in the <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buy-dumbbells-switzerland\/\">general dumbbell buying guide<\/a>; models and weight ladders are in the <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buying-guide-adjustable-dumbbells\/\">Buying guide for adjustable dumbbells<\/a>.<\/p><\/section>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">Recommendation by profile<\/p>\n<h2>What is worth it for whom<\/h2>\n<div class=\"ffm-profiles ffm-profiles-quad\">\n<div class=\"ffm-profile\">\n<h3>Complete fresh start at home<\/h3>\n<p>You have never trained with weights and do not want to commit. Take this <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/adjustable-aerobic-dumbbell-set-2-x-5-kg\/\">adjustable set for CHF 59.-<\/a> and work your way up to your level in 0.5 kg increments.<\/p>\n<\/div>\n<div class=\"ffm-profile\">\n<h3>Return to work after a break<\/h3>\n<p>After a break, reassess the load for each exercise. Previous working weights and a fixed 5 and 8 kg combination are not automatic instructions for returning.<\/p>\n<\/div>\n<div class=\"ffm-profile\">\n<h3>Household with two people who work out<\/h3>\n<p>Two people with different strengths need different levels in parallel. The <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/dumbbell-set-1-20-kg-incl-stand-hex-dumbbells-2\/\">Set from 1 to 10 kg with stand<\/a> Combine this into one order.<\/p>\n<\/div>\n<div class=\"ffm-profile\">\n<h3>Little space, high ambition<\/h3>\n<p>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 <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/buying-guide-adjustable-dumbbells\/\">Adjustable dumbbell advisor<\/a> with all weight classes.<\/p>\n<\/div>\n<\/div>\n<\/section>\n\n<section class=\"ffm-section\">\n<p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p>\n<h2>Dumbbell weight for beginners: the most important answers<\/h2>\n\n<details class=\"ffm-faq\"><summary>How many kg should I start with when training with dumbbells?<\/summary>\n<p>There is no universal kilogram figure. Start with a controllable load and check range and execution for each exercise. Choose the next step to suit your programme and check it again.<\/p><\/details>\n\n<details class=\"ffm-faq\"><summary>Are 3 kg dumbbells too light?<\/summary>\n<p>It depends on exercise, execution and training goal. 3 kg is neither inherently too light nor automatically suitable. Check whether you can perform the planned work under control rather than judging effectiveness from the number alone.<\/p><\/details>\n\n<details class=\"ffm-faq\"><summary>Are 5 kg dumbbells enough for muscle building?<\/summary>\n<p>The number alone cannot determine this. What matters is how the load suits the exercise and your training level. Check execution and programme requirements; there is no fixed time after which 5 kg must become too light.<\/p><\/details>\n\n<details class=\"ffm-faq\"><summary>Is the price for dumbbells per piece or per pair?<\/summary>\n<p>Check the product page for whether you selected one dumbbell, a pair or a set, and what is supplied. For an exercise using two dumbbells at once, you need two suitable dumbbells. The displayed amount is clear only together with the sale unit.<\/p><\/details>\n\n<details class=\"ffm-faq\"><summary>Should I buy 8 kg or 10 kg dumbbells?<\/summary>\n<p>Test the planned exercise. If 8 kg suits you, that does not automatically mean 10 kg is already appropriate. Check intermediate weights, handle and overall length. Model dimensions are in the hex dumbbell guide.<\/p><\/details>\n\n<details class=\"ffm-faq\"><summary>How often do I need to increase the dumbbell weight?<\/summary>\n<p>Follow your training programme and maintain stable execution. Check every higher weight again. A fixed schedule or universal 1 to 2 kg increase does not suit every exercise and starting load.<\/p><\/details>\n<\/section>\n\n<div class=\"ffm-cta\">\n<h2>Ready for the right level?<\/h2>\n<p>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.<\/p>\n<a class=\"ffm-btn ffm-btn-primary\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/category-2\/dumbbells-weights\/compact-dumbbells\/\">View adjustable dumbbells<\/a>\n<\/div>\n\n<div class=\"ffm-author\">\n<p class=\"ffm-box-label\">About the author<\/p>\n<p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Kurzhantel-Gewicht f\u00fcr Einsteiger: 3, 5 oder 8 kg? Die h\u00e4ufigste Fehlinvestition beim Hantelkauf ist nicht das falsche Modell, sondern die falsche Gewichtsstufe. Hier steht, mit welchem Hantelgewicht du sinnvoll startest und woran du merkst, dass du daneben gegriffen hast. Hantelbauart w\u00e4hlen \u00b7 Hantelset planen \u00b7 Hex-Dumbbell-Details \u00b7 Einstiegsgewicht finden \u00b7 Verstellbare Hanteln [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9079839","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9079839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9079839"}],"version-history":[{"count":5,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9079839\/revisions"}],"predecessor-version":[{"id":9083945,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9079839\/revisions\/9083945"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9079839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}