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At Home Dumbbell Weight Recommendation Guidelines |
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At Home suggest your strength training workout rate should be 6-8 for the first Set (warm up Set) and 8-10 for the second Set (workout Set). If you are comfortable with a workout rate of 8 for both Sets this is also recommended, if you want to increase the intensity of your workout rate than increase your weight for the second Set to no more than 10.
If you are not sure of the weight you should be using complete the following steps:
- select a dumbbell weight from the table below that best describes you
- perform the first Set (warm up Set) of a weight resistance exercise from our program and ask yourself this question
- on a scale of 1 to 10 (1 being very easy to 10 being extremely hard) how would you rate the weight of the dumbbell
- if you said between 6 and 8 then you are working at an average intensity and the weight is correct
- if you said less than 6 you should increase the weight per kilo until you can answer as per 4.
- if you said more than 8 you should decrease the weight per kilo until you can answer as per 4.
- if you want to increase the intensity of your workout increase the kilo until your answer is 10 for the second Set (workout Set)
| Target Group |
Beginner |
Intermediate |
Advanced |
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Children |
1-2kg Female
2-4kg Male |
2-4kg Female
3-5kg Male |
3-5kg Female
5-6kg Male |
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Adults |
2-4kg Female
6-8kg Male |
3-6kg Female
7-9kg Male |
4-8kg Female
8kg+ Male |
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Senior Adults |
Body Weight or 1-2kg Female
3-5kg Male |
2-3kg Female
6-8kg Male |
3-5kg Female
7kg+ Male |
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Cardio |
Body weight or can use light dumbbells or ankle weights if the exercises are becoming less of a challenge |
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Corporate |
Body weight, or can use light dumbbells or ankle weights if the exercises are becoming less of a challenge |
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Post Pregnancy |
Body weight or 1-2kg |
2-4kg |
2-5kg |
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During Pregnancy |
Body weight or 1-2kg |
Body weight or 2-3kg |
2-4kg |
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Weight Loss |
2-4kg Female
4-6kg Male |
3-5kg Female
7-9kg Male |
4-6kg Female
8kg+ Male |
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Training Programs
