FAQs & Tips
FAQs | Strength Training with Dumbbells
How many reps should I start out with per exercise?
8 reps.
How heavy of dumbbell should I lift for each exercise?
As heavy as you can lift 8 times, leaving two reps in reserve.
Example: If you can do 8 reps, and even 10 if you try hard, it is the right amount. If you can only do 8 reps and no more, it's too heavy. If you can do 12-15 reps, the weight is too light.
How many and which dumbbell weights should I start out with?
If you don’t have any dumbbell weights, take our quiz to help you find out. For women who haven’t weight trained for a long time, start by buying dumbbells at 3-5lb increments from 3 to 20 lbs. For men who haven’t weight lifted for a while, 10lbs to 30lbs at 5-pound increments is a good starting point. You can buy more as your strength increases.
How do I know when I need to increase my dumbbell weight for any particular exercise?
As heavy as you can lift 8 times, leaving two reps in reserve.
Example: If you can do 8 reps, and even 10 if you try hard, it is the right amount. If you can only do 8 reps and no more, it's too heavy. If you can do 12-15 reps, the weight is too light.
How do I know when I should increase the number of circuits (one full round of exercises) I should do a day?
After doing one circuit every other day for a couple of weeks, and you feel great, it is ok to do two 2 circuits every other day and see how you feel.
What do I do if I have unexpected pain or side effects from lifting?
Stop lifting and consult your doctor immediately.
Should I weight-lift after surgery?
Never weight-lift after surgery without consulting your doctor and/or your doctor-approved physical therapist.
Should I be concerned if my knee, elbow, or shoulder joints make noises without pain while lifting?
This is not uncommon for most people but contact your doctor if you have concerns.
What do I do if my joints have pain when lifting?
Reduce the weight and consult your doctor if the pain continues.
Should people over 60 weight-lift?
Unless you are still healing from surgery or have a rare condition that your doctor says would not support you lifting weights, it is highly recommended. If you have questions or concerns, read the articles we have provided below and discuss them with your doctor.
Tips | strength training with dumbbells
Breathing Tip
Always be able to breathe and talk while lifting. You should NEVER BE HOLDING YOUR BREATH or out of breath. If you can do a Kegel contraction while doing your 8 reps and breathing, it is literally magical and will improve bladder control, sexual function, core stability, etc.
Farmer and Briefcase Carry Exercise Tip
Sometimes your grip and forearm muscles will fatigue more than every other muscle. If this is true for you, reduce the weight.
Floor Chest Presses and Chest Fly Tip
If you are having issues hefting your dumbbells into position, you are not alone. Either reduce the dumbbell weight or purchase a weight bench.
Weightlifting Benches
Is a weightlifting bench necessary for beginners?
Not mandatory, but it dramatically expands safe, effective exercise options and supports consistent progress—especially at home.
Flat vs adjustable: which is best?
Adjustable is more versatile for most home gyms; flat is fine if budget/space is tight and you mainly do flat presses, rows, and hip thrusts.
How do I choose the right height?
Around 17″ keeps most lifters’ feet flat for stability and leg drive; check product pages for exact specs.
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