How heavy are the dumbbells you are lifting

How to calculate the right dumbbell weight

The basic rule for all muscle goals is: the weight is optimal when you can just barely do the last repetition cleanly. But how do you find out what the right weight is for you? Especially since the number of repetitions and sets varies depending on the training goal.

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Does the rule of "the more the merrier" apply to weightlifting?

Not at all! Especially with free dumbbells, the technically clean execution is more important than the number of kilos on the dumbbell. Extreme resistance to movement must be avoided during regular training, because if there is no more strength to control, the likelihood that you will do the exercises incorrectly increases. With heavy or even too heavy weights on the bar, the risk of injury increases dramatically.

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Beginners have to keep this in mind when doing strength training!

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The basic rule for all muscle goals is: The weight is optimal when you can just do the last repetition cleanly

What is the right weight for muscle building and optimal muscle growth?

In muscle building training, loads that allow 8 to 12 repetitions have proven effective. If you can do less than 8 the weight is too high, if you can do more than 12 it is too low.

The ultimate guide to building muscle

What is the right weight for endurance and maximum strength training?

Strength endurance determines how resilient the body is to long-term strength performance. The following applies to training: less weight and more repetitions. The recommendation for strength endurance training is therefore: light weights, 15 to 25 repetitions per exercise, 24 to 48 hours of recovery. The maximum force is the greatest possible force that the body can muster against a resistance. It is trained with high weights and few repetitions. Ideal for maximum strength training: high weights, only 1 to 5 possible repetitions, a rest phase of up to 4 days.

How maximal strength training maximally improves your fitness

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The height of the weight of the weight plates is of great importance for the success of the training

How do I find the right weight in dumbbells for me?

Despite these guidelines, many beginners in particular face the problem of choosing the ideal weight for an exercise. After all, you want to really challenge your body and do all the planned repetitions at the same time. With a simple method you can find out whether the selected weight is too light, too heavy, or just right.

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This is how you choose the right weight - even with barbells and dumbbells

Pick any weight and do 25 repetitions with it. For example, this works with the following exercises: shoulder press, pull-up, bench press, rowing, squat, or deadlift. Why 25? For muscle building or maximum strength training, this is usually (approximately) the absolute number of repetitions for an exercise, for example with 3 sets of 8 repetitions or 5 sets of 5 repetitions.

Instructions for the perfect bench press

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Calculate dumbbell weight: Let the sets determine your weight for the respective exercise

Important: All repetitions should be done properly. Don't skip repetition. If you can't anymore, take a 1-minute break. Write down the sets you need to do the required 25 repetitions. These show whether you have chosen the right weight.

The weight is too light

You need 1 or 2 sets for the reps.

The weight is way too heavy

You need 8 or more sentences.

The weight is chosen correctly

You need 3 to 5 sets for all repetitions.

Do you need 6 or 7 sets for the 25 repetitions? If you can usually shoulder the weight, it may be because you are exhausted or not fully recovered. If you still have 6-7 sets after a few days off, you should reduce the weight.

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The best dumbbell exercises for every goal

Dumbbells - the all-rounder among the workout tools: effective, motor-demanding and easy to use for every muscle.

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The best dumbbell exercises for every muscle group

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What is the ideal weight for an exercise?

Conclusion: Let the sentences determine your training weight

With our method you can very well determine the correct load weight for the 6 mentioned exercises - also for dumbbells and weight plates for the barbell. Our tip: then train 3 times a week for 3 weeks. So: Let the sets determine your weight for the respective exercise. If your number of sets in the squat decreases, you should put more weight on the dumbbell for the next workout. If the number of sets rises above 6, you should put on one disc less.

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  • Full-body training for the home gym
  • only dumbbells and a weight bench required
  • specially tailored for men over 40
  • all 29 exercises in picture and video
  • 25 pages optimized for printing
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

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