Choosing the appropriate dumbbells is essential for effective and safe workouts when setting up a home gym. The type of dumbbells you should prepare depends on the muscle groups you intend to target. Larger muscles like those in the legs and back require heavier weights, while smaller muscles such as those in the arms may benefit from lighter weights.
For beginners:
- Men: Start with a set with 3kg, 4kg, and 5kg dumbbells. Having 2kg and 6kg options can provide more flexibility.
- Women: Opt for lighter sets, such as 1kg, 2kg, and 3kg or 2kg, 3kg, and 4kg, to focus on toning and shaping.
As you gain experience, you can expand your collection to include heavier dumbbells that challenge your strength further. Always choose weights that allow you to perform exercises safely and with proper form. If the initial weights are too light, consider adding 7kg, 8kg, or even higher, depending on your progress and comfort level.
For advanced users who require heavier weights, adjustable dumbbells are a practical choice, allowing you to easily change the weight without needing multiple pairs.
2. Setting the Right Load (Weight) is Key to Success
The principle of “overload” is fundamental to strength training. This means gradually increasing the weight or resistance beyond what your muscles are accustomed to, which stimulates muscle growth and strength gains. For example, if you can lift a 5kg dumbbell 12 times, after some time, you’ll be able to do more than 12 repetitions. At this point, you should increase the weight to 7kg, and the cycle continues.
If you stick with the same weight, your muscles will adapt and no longer grow stronger. Therefore, it’s important to periodically reassess and adjust the load to continue challenging your muscles.
3. Progression After One Month of Training
In the first month, prioritize mastering the correct form over focusing on the weight. Use a weight that allows you to complete 8 to 12 repetitions per set comfortably. This range, known as 8-12RM (Repetition Maximum), is ideal for muscle hypertrophy and strength development. Aim to perform two sets of each exercise initially.
Once you can complete two sets of 12 repetitions with ease, you can add a third set. When you can comfortably perform three sets of 13 or more repetitions, it’s time to increase the weight. However, make sure you can still maintain proper form before moving to heavier dumbbells. Continue practicing with the current weight until you feel confident in your ability to execute the movements flawlessly before progressing.
