If you’re buying a beginner dumbbell set for the first time, there’s a good chance that you might be overwhelmed by your options. Don’t worry, there’s a dumbbell set for nearly everyone and every experience level. Whether you used to own a few dumbbells or you’ve never used them, we can help you find the right set.
| IMAGE | PRODUCT | DETAILS | ||
|---|---|---|---|---|
Best Single Pairs  | Best Single Pairs | AmazonBasics |
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Most Versatile  | Most Versatile | Bowflex |
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Best Lightweight Set  | Best Lightweight Set | BalanceFrom |
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Best For Strength  | Best For Strength | CAP Barbell |
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Types of Dumbbells to Choose From
Using just one size or type of dumbbell is typically not sufficient for meeting your training needs. You will need a diverse set that you can use as you progress in terms of your fitness abilities. This means collecting dumbbells that vary in weights and choosing between fixed-weight or adjustable dumbbells.
Fixed-weight dumbbells are iron or rigid plastic shells filled on the inside with concrete and covered with either rubber or neoprene.
Adjustable dumbbells are metal bars with a knurling pattern, consisting of lines etched into the metal, in the center that allows you to grip firmly. Weight plates can be attached to the outside of the dumbbell to adjust its overall weight.
Benefits of Dumbbell Training
Overall, dumbbells allow for a more strategic approach to exercising. Dumbbells also minimize joint pain and are useful for rehabilitation needs. They give you more excellent stabilization, precisely because dumbbell presses activate more muscle fibers.
Dumbbells allow you to isolate one part of your body. This is opposed to the barbell, for example, which requires both your arms to lift the weights. Besides, the dumbbells’ smaller size allows for a quick workout. This is good if you are also looking to workout in different places around the house or even the office.
There are many different full body workouts you can do with dumbells as well as exercises geared towards the upper body, or lower body.
What To Look For in a Beginner Dumbbell Set
Budget is always an important factor in purchasing gym equipment. Even so, top-quality products are a good reason for you to splurge a little. If you spend less, you may need to replace your dumbbell set sooner.
Weight capacity is essential. Investing in dumbbells that cover various weights is smart when thinking about your future fitness progress. An interchangeable dumbbell set is also useful when you need to break from individual weights for an extended time. These are also great if you’re working out in a small space.
You also need to consider durability. A sturdy dumbbell will have a longer lifespan and experience less wear and tear. They also need to be able to withstand impact when dropped on the ground repeatedly. Peeling neoprene is a hassle, so make sure the coating is in good condition and top-quality.
Selecting Dumbbell Weights & Size
Before selecting any dumbbell weights, it’s important to consider what your goals are. Larger weights are geared towards muscle buildup. Smaller weights are better for just stabilizing your muscles.
While beginner sets may seem too easy or lightweight, don’t hesitate to start out light. It’s always easier to increase your weight lifting capacity as you continue your fitness journey.
Asking a fitness expert to evaluate your fitness abilities is an excellent step to take. This way, you can avoid any health risks from carrying a weight that your body cannot handle.
A great strategy is to start from five pounds and work your way up to the appropriate amount. You can always add a few extra pounds as you go through your exercise routine in a session.
The length of your dumbbells is another factor to keep in mind. Shorter dumbbells are better for exercises like the overhead press. Shorter length dumbbells are also more space-efficient. Maybe you already have lots of bulky equipment, or there is just limited space in your house. In any case, consider portability and compactness to be essential.
Questions to Ask Before Buying a Beginner Dumbbell Set
You may still have questions about which beginner dumbbell set to go with, and we’ve got answers for you.
What Weight Dumbbells Should a Beginner Use?
A beginner in weight training should start with adjustable dumbbells. This way, you have more flexibility in lifting weights. This is good when you need to remove some plates and aim for a lower-intensity workout.
Studio dumbbells are naturally extremely light. This characteristic of theirs is great if you are a novice. Still, you should purchase some heavier ones for more significant progress. Studio dumbbells are also typically more budget-friendly.
Steel dumbbells are good for durability, but sweaty palms can make it hard to hold on to steel. Neoprene is a more suitable material if you want a better grip.
How Do You Use Adjustable Dumbbells?
Some adjustable dumbbells come with a thread to place the weight discs on a handle. Others use nuts or pins to secure the discs. Each disc represents a particular weight increment. This design is smart because the adjustable dumbbell combines the size of two dumbbells in one.
Before training with adjustable dumbbells, ensure that the discs do not exceed your weight limit. Warm-up your muscles before starting. Adjustable dumbbells are good for crunches and squats, as well as training your calf muscles, forearms, and biceps.
Many fitness enthusiasts love adjustable dumbbells because these engage multiple muscles at the same time. They also don’t require a large dumbbell rack. Adjustable dumbbells are often picked over weight machines. Weight machines only work out a few muscle groups at the same time. The best beginner adjustable dumbbell set will offer many weight disc options for when you graduate each fitness level.
It is good to periodically clean your adjustable dumbbells with products that do not contain harsh chemicals, to prevent dirt and grime from building up.
Our Favorite Beginner Dumbbell Sets
Affordability and quality are the main factors in choosing our top choice for beginner dumbbell sets. Keep reading for an in-depth look at each set.
Best Single Pairs: AmazonBasics Neoprene Dumbbell Hand Weights
Best Single Pairs: The AmazonBasics Neoprene Dumbbell Hand Weights come in incremental sizes and can be purchased one set as a time as you get stronger. This size and weight is perfect for weight-training novices. They have a neoprene coating for easy grip. In addition, their hexagonal shape design provides a no-roll design.
It’s important to note that these dumbbells may not be quite as durable as some other choices. After frequent use, the coating could begin to break down or disintegrate.
If you have smaller hands, you may find that the grip is a little big. Even so, the dumbbells are still easy to hold on to, and you shouldn’t need to worry about dropping them. Speaking of grip, many beginners may enjoy the soft neoprene padding, which doesn’t chafe or leave marks after a long workout.
Main Takeaways:
- No rigid parts
- Thick center
- Easy to grip
- Sturdy
Most Versatile: Bowflex SelectTech 552 – Two Adjustable Dumbbells
Most Versatile: The two adjustable Bowflex SelectTech 552 dumbbells can be adjusted from five to 52.5 pounds. This pair combines 15 sets of weights by utilizing a dial system. 2.5-pound increments adjust each weight. This system ensures that you can gradually work your way up to a heavier load.
We like that the grip is comfortable and that changing the weights is simple. While the five-pound weights might still be too heavy for some, the weight range offers a lot of versatility and room to grow with weight lifting routines.
Bulkiness is the main issue with this dumbbell set and it may interfere with certain exercises or techniques. The set should still be compact enough that it’s easy to store when you’re not using them. If you’re completely unfamiliar with using dumbbells, this set might feel a little too heavy. It’s perfect for those that are beginning to get the hang of training with dumbbells.
Main Takeaways:
- Wide range of adjustable weight settings
- Two-year limited warranty on all components
- Compact
- Maybe a little heavy for weight-training beginners
Best Lightweight Set: BalanceFrom GoFit All-Purpose Dumbbells
The BalanceFrom GoFit All-Purpose Dumbbells consist of three pairs of hexagonal dumbbells: three-pound, five-pound, and eight-pound sizes. The neoprene material adds durability and longevity to this set.
This dumbbell set also includes an assembly tool and a weight stand, which is a great option for storing your dumbbells safely. Try to balance the weight out evenly if you use the weight stand to avoid tipping over or weights falling on the floor.
The neoprene coating makes it easier to grip if your palms sweat when you work out. With a solid grip, you can move through your workout more quickly and increase the intensity. We also love the small weight increments to add a little variety and build up your workout more comfortably.
Main Takeaways:
- Two-year warranty
- Firm grip
- Includes weight stand and assembly tool
- Hexagonal shape
Best For Strength: CAP Barbell 150-Pound Dumbbell Set with Rack
The CAP Barbell 150-Pound Dumbbell Set contains pairs of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells. The dumbbell rack included has an A-frame design and is made of steel with a durable black powder coat over it. Each dumbbell has a hexagonal shape to prevent rolling.
The CAP set is an ideal choice if you’re looking for a beginner set that’s a little heavier and you also need a rack. While some racks are cumbersome, this one has a space-saving design. The “A” shape rack will maximize your floor space while keeping your dumbbells organized and off the ground.
While this is a solid dumbbell set on its own, you might want to choose one of our other top picks if you don’t want a rack. It’s also important to note that you will need to assemble this rack.
We like the versatility of this set and especially the knurling on the barbell for a better grip. The raised weight numbers makes it easier to grab off the rack rather than guessing the weight. Due to the materials, this set may need a little time to off-gas. It’s best to set this up in a workout space with good ventilation or even in the garage. You might need to wait a day or two before you can use the set.
Main Takeaways:
- Diverse weight capacity range
- Dumbbell rack included
- Rack assembly required
- Good price for its condition
Final Thoughts
Our topic choices for beginner dumbbells sets are the perfect option for people who have never used dumbbells, but will also “grow” with you as you continue your fitness journey. These beginner sets will continue to get used even when you learn more or expand on your techniques.
Of the four dumbbell sets, our winner is a tie between the BalanceFrom GoFit All-Purpose Dumbbells and the two adjustable Bowflex SelectTech 552 dumbbells. We appreciate the versatility and the various weight increments to help with adding weight to your workout. These are both excellent options if you’re looking for a set that can offer you more as you increase your weight.
The CAP Barbell 150-Pound Dumbbell Set is your best choice if you’re looking for a heavier weight set that comes with a rack. If you’re looking for something light and simple or want to add a pair to your existing set, the AmazonBasics Neoprene Dumbbell Hand Weights is a great option. You have the option to buy different weight increments, but the downside is that you have to purchase separately.
FAQs
Best Beginner Dumbbell Sets For Home Workouts? ›
Dumbbells for Rookies
Aim for two to three sets of 10 to 12 reps, Trink says. The goal is to have two to five reps “in the tank,” meaning you could perform two to five more reps if you had to, after each set. Why?
Dumbbells for Rookies
Aim for two to three sets of 10 to 12 reps, Trink says. The goal is to have two to five reps “in the tank,” meaning you could perform two to five more reps if you had to, after each set. Why?
Go for a pair of 10lb (4kg or 5kg) and 20lb (9kg or 10kg) dumbbells if you are beginner. If you want to lose weight and burn fat, you should focus on compound exercises. You shouldn't even bother with bicep curls and the like. Stick to lifts that target multiple muscle groups.
What dumbbells should I buy for home workout? ›For a full workout, you'll need a light, medium, and heavy pair of dumbbells. To get a feel for what weight you need, pick up some household objects and see how much they weigh. Your medium set should be about double the weight of your light set, and your heavy set should weigh about 50% more than your medium set.
Can I get fit at home with just dumbbells? ›Can I Build Muscle with Just Dumbbells? Dumbbells should be a part of any well balanced exercise program. By following an expertly written plan you can build muscle with just dumbbells if you follow specific protocol for focusing on different parts of the body and follow scientific principles like progressive overload.
How many dumbbell reps for beginners? ›You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
Is 3 sets enough for a beginner? ›To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.
Is 3 sets of 10 enough to Build muscle? ›Three sets are not enough to build muscle. Increasing the number of sets of each exercise, even while only performing 10 reps, can build muscle because you will be pushing your muscles to fatigue because they are under tension longer. Don't stop at 3 sets but complete 4 or 6 or 8.
Are 20 lb dumbbells good for beginners? ›For beginners, 20's could be the first step into some real weightlifting. It's a great weight for beginners because 20 lbs won't be too hard on the wrists/shoulders compared to 25's or 30's. With 20's you can still get a great pump, whereas with 15's one might leave the gym feeling a bit short of a great workout.
Will 3 lb weights tone my arms? ›To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. Once you can do 12 to 15 repetitions with little effort, it's time to increase the weights.
Are 10 lb dumbbells enough? ›
A 10-pound dumbbell can help you better perform some bodyweight exercises. For example, it can act as a counterbalance, helping you perfect difficult moves like the single-leg squat. Holding the weight in front of you makes you more steady.
What dumbbells to buy first? ›Booker suggests women generally start with a set of two 5- to 10-pound weights, and men start with a set of two 10- to 20-pound weights. How to: Stand with a weight in each hand, near hips, palms forward.
Are cheap dumbbells worth it? ›Key Takeaway: More expensive dumbbells are worth it, especially if you're the type of person who puts your dumbbells through a lot of abuse. But if you buy cheaper dumbbells, you can make them last longer by making sure not to drop them, wiping them down when you're done using them, and storing them properly.
How many sets of dumbbell curls should a beginner do? ›For dumbbell curls, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
What size dumbbells should I use to tone my arms? ›I recommend starting with 5-pound weights. Halfway through the month, do a check-in with your body to see if they feel too light. If so, you can move up to 7.5- or 8-pound weights. If you notice you are building muscle too quickly, or bulking instead of toning, I recommend staying lighter with your weights.
How long does it take to see results from dumbbells? ›You'll Notice Muscle Gains From Lifting Weights In About 3 Months. After your first weightlifting session, you may notice that your muscles seem a little bigger. But they're not bigger. Blood and inflammation are simply making them look bigger.
Can you lose belly fat using just dumbbells? ›Yes! For example, dumbbell cleans — performed as part of a circuit — are a great exercise to burn body fat. Dumbbell exercises are an excellent way to lose body fat, including on your stomach. While you can't spot reduce abdominal fat, losing weight all over your body eventually helps you lose belly fat.
How long should a dumbbell workout be? ›For a total body workout, it's recommended lifting weights for 20 minutes to 30 minutes three days a week. However, it's easy to make common mistakes that can cause injuries or delay the results you hope to achieve.
Is 3 sets of 10 reps good for beginners? ›Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles. If you're just beginning, a good starting point is three sets of 10–15 reps. Another key consideration when "setting" your "set" expectations is the amount of time you have for your workout.
Is 2 sets of 10 reps enough? ›2 sets can be enough if you perform at least 10-12 difficult repetitions per set. This is ideal if you are training for hypertrophy and you are approaching failure in each of those two sets.
Is it better to do sets or all at once? ›
While multiple sets may result in the greatest gains in strength, one-set training can still be a good choice for many people. One-set training works for beginners because it's a good way to start learning how to do exercises with good form while avoiding overdoing it.
How many sets is too much for a beginner? ›All in all, the sum total of the research suggests that novice trainees should perform 10-15 sets per week, intermediate trainees should perform 15-20, and the most advanced athletes and bodybuilders may even benefit from going up to 20-30.
Should a beginner do 2 or 3 sets? ›For Beginners:
Those new to fitness should start with full body workouts until their bodies get accustomed to exercising. In each full body workout, each muscle group should be targeted, completing 2 sets of 10-12 reps.
Start with 3 reps, then rest for 15 seconds. Then complete 4 reps and rest for another 15 seconds. Then 5 reps, then 6 reps and a final set of 7 reps. Resting for 15 seconds each time.
Is it better to do 5 sets of 5 or 3 sets of 10? ›Lift By the Rule of 5. This old-school protocol is a classic for a reason: it'll help your gains. The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That's too bad, because you'll gain more muscle and strength with 5 sets of 5.
Is it better to do 3 or 5 sets? ›Therefore, during a long training period, 5 sets per exercise is superior to 3 sets per exercise and 3 sets per exercise is superior to 1 set per exercise to cause increases in upper-body strength, local muscular endurance, and hypertrophy.
Is it better to build muscle with 3 or 4 sets? ›If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.
How many reps of 20 lbs should I do? ›Try to keep each set in the range of 8–12 reps. If you do too many reps, it will make your workout too aerobic. This will decrease the chances of building muscle.
Will 30 pound dumbbells build muscle? ›Progressing from a 25-pound to 30-pound pair of dumbbells will stimulate more muscle and strength gains, even though initially you'll get less total reps for each move than you did with the lighter pair of dumbbells.
Should I start with 10 or 15 lb dumbbells? ›If you've never used dumbbells before, it's best to start with lower weights — for some people, that might mean 3 or 5 pounds, while for others that might mean 10 or 12 — so you can adjust to the shape of your dumbbells, become accustomed to holding them in your hands during exercise and learn proper form and technique ...
What weight dumbbells should a woman use? ›
For beginner women – Women looking to bulk up should consider lifting dumbbells weighing between three and 25 pounds. You can always go up in weight later, but this should give you the perfect starting point for most beginner lifts and gains.
Can flabby arms be toned? ›Even if you have arms that are out of shape and flabby, you can get them back into shape. However, you first need to do targeted exercises to build muscle. Adding more muscle is essential, and it can help your arms get nice and toned.
Is it better to lift heavy or light for toned arms? ›Heavier weights enhances the amount of muscle-growth hormones released and the amount of fat-burning hormones. While light weights help burn off fat and toning muscle, heavier weights help build them. It's even better when you use explosive movements.
What is better heavy or light weights? ›Lifting for pure strength is best partnered with heavy weights. "If you're trying for strength, or your max force output, the heavier the weight, the more strength gains you'll have, along with size gains," Tuminello says. It's also super time efficient.
Are 15 pound dumbbells considered heavy? ›Try These Guidelines for Starters. For beginners, Ben recommends trying five to 10 pounds for light weights (but having two- or three-pound weights on hand for some arm exercises), 10 to 20 pounds for medium and 15 to 30 pounds for heavy—or simply starting with five-pound weights and working up from there.
How many reps should I do with 15 pound dumbbells? ›Since we always want those last few reps to be difficult, once you can push to 10 reps, try your best to push to 11 reps, and then 12 reps. At THAT point, that's when you should go up in weight. This time when you grab onto those 15-pound weights, you'll be able to do about 8 or 9 reps.
What weight bicep dumbbells should a beginner use? ›| Strength Level | Weight |
|---|---|
| Beginner | 8 lb |
| Novice | 17 lb |
| Intermediate | 30 lb |
| Advanced | 47 lb |
The best and most convenient option is buying a dumbbell set online. One of the biggest benefits of going with an online retailer is overall selection, variety, and availability. Many online stores can provide you with the dumbbells you need.
How do I buy a good dumbbell? ›One of the most important things that you must consider while buying dumbbells is the grip of your hands. If you often get sweaty palms while working out, avoid going for those dumbbells that have smooth rods as they can make your training sessions more difficult.
How much should I pay for a set of dumbbells? ›In most cases, a set of dumbbells that weigh 2.5, 5, or 8 pounds will cost anywhere between $40 to $50, while a few sets of heavy dumbbells will have a heftier price tag and may end up costing more than a thousand dollars.
How much should a pair of dumbbells cost? ›
How much do dumbbells typically cost? Dumbbells usually cost $1.50-2.00 per pound. For example, if a set of 12-pound dumbbells at $2.00 per pound would cost you $48, or $24 per dumbbell. Price varies depending on material, durability, and weight.
What are the disadvantages of lifting dumbbells? ›Dumbbells Cons
One potential drawback of dumbbells is that you might find you can't lift as much weight as you can using a barbell. You may also find that they take up more space in your home gym as you build up a large collection of weights. Make sure you get a rack to store them all safely.
The answer: Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto.
Is it OK to do dumbbell curls Everyday? ›So, is it okay to do bicep curls every day? Yes, you can do bicep curls every day as a tactic to improve the size of your arms. However, you might want to consider the daily volume that you do (the sets and reps), and whether or not it is absolutely necessary for you to train arms every day in order to see progress.
Is more reps or more weight better? ›So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
Can I get toned in a month? ›It is possible to see toning in a month if you work out every day although most people see noticeable results within 6 to 8 weeks.
Can I tone my arms with just dumbbells? ›Fortunately, toning and strengthening your arms doesn't require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. Let's take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and shoulders.
What happens after 1 month of working out? ›After a month of exercise:
Most of the improvements in strength and function are from more efficient nerve connections into the muscles, so that the firing patterns of your muscles is more selective and responsive. The blood vessels into the muscles have grown and become more efficient (angiogenesis).
You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
Can I just lift dumbbells everyday? ›You might find it hard to recover from workouts if you lift every day. Inhibited recovery: Perhaps the biggest downfall to daily strength training is that your body doesn't get a real chance to recover. This can lead to muscle overuse injuries or issues with muscle imbalances if you don't carefully plan your workouts.
Which exercise burns most belly fat? ›
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
If you're looking to build muscle quickly, whether you've been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.
Do you need rest days from dumbbells? ›“How many rest days should I take?” “Take at least two rest days a week,” advises Miller. “I wouldn't do them back to back, but usually break them up so you have days throughout the week to allow your body to refuel and feel good for the next session.”
How many sets do beginners need? ›To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.
Is 5 sets of 10 reps too much? ›A bigger muscle is a stronger one, so any rep range that helps us build muscle will also help us gain strength. However, if you define strength by how much you can lift for a single repetition, then sets of 5–10 reps are best for building muscle in a way that will improve your 1-rep max.
How many reps should a beginner do? ›Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles. If you're just beginning, a good starting point is three sets of 10–15 reps.
Is 3 sets of 3 reps enough? ›Reasoning: 3 sets of 3 reps allows the lifter to handle near maximal loads without pushing to the point of a true one repetition maximum (1RM). In doing so, the lifter can achieve an adequate strength stimulus without worrying as much about technical breakdown.
How many sets should I do with dumbbells? ›No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.
Is 3 sets of dumbbells good? ›People who did 5 sets gained more strength on almost every exercise than everyone else. People who did 3 sets gained more muscle than people who did 1 set or body weight training only. People who did 3 sets gained more strength than people who did 1 set or body weight training only.
Is 3 sets of 20 reps enough? ›If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.
What are the basic weights for beginners? ›
Try to have a range of weights: a light set (1 to 5 pounds for women, 5 to 8 pounds for men), a medium set (5 to 10 pounds for women, 10 to 15 pounds for men), and a heavy set (10 to 20 pounds for women, 15 to 30 pounds for men).
Is 5 exercises 3 sets enough? ›Are 3 sets of exercises enough for building muscle? Building muscle, or hypertrophy, requires a greater training volume than just three sets. If you have some training experience and you are looking to build muscle, you would do 3 to 6 sets of each exercise and you would aim for two exercises per body part.
How many pounds should a beginner curl? ›| Strength Level | Weight |
|---|---|
| Beginner | 8 lb |
| Novice | 17 lb |
| Intermediate | 30 lb |
| Advanced | 47 lb |
Therefore, during a long training period, 5 sets per exercise is superior to 3 sets per exercise and 3 sets per exercise is superior to 1 set per exercise to cause increases in upper-body strength, local muscular endurance, and hypertrophy.
Are 3 reps enough to build muscle? ›Anything between about 5–40 reps per set (between about 40–85% of 1RM) has been shown to be effective to build muscle. More or fewer reps than that and the muscle-building effect per set decreases somewhat. For practical reasons, it is a good rule of thumb to aim for about 8–15 reps per set for muscle growth.