If you’re new to weight training, standing in front of the dumbbell rack and not knowing which weight to reach for can feel a little daunting. Go too heavy and you risk sacrificing good technique or struggling to complete your reps. Go too light and you might not be challenging your muscles enough to grow and make the progress you’re after.
Thankfully, choosing the right weight doesn’t have to be a guessing game. There’s a simple rule of thumb that can help you find the sweet spot, build muscle and make consistent progress.
How to Choose the Right Dumbbell Weight
One simple way to find your starting weight is the 10-rep test. Choose a pair of dumbbells and aim to complete 10 reps of an exercise with good technique.
It’s important to note that this isn’t an all-out 10-rep max test. By the end of the set, you should feel as though you could complete another two or three reps if you really had to.
This is known as reps in reserve (RIR), a method of measuring how hard you’re working without having to push yourself to failure.
For example, if you complete 10 reps and feel like you could easily manage another five, your dumbbells may be too light. However, if you’re struggling to complete the set without sacrificing your technique, you’ve likely gone too heavy.
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Ideally, aim for a perceived exertion of around seven or eight out of 10 by the end of your set, with the final few reps feeling challenging but manageable.
When Should You Increase the Weight?
As you get stronger, you’ll notice the same weights begin to feel easier. This is your cue to increase the challenge. Once you can comfortably complete 12 reps with good technique, while still having a couple of reps left in the tank, try moving up to the next available dumbbell weight.
This is a simple way of applying progressive overload, gradually increasing the demands on your muscles so they continue to adapt and grow stronger.
You don’t need to train to failure every session to see results. Consistency, good technique and gradually increasing the challenge are what matter most.
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