How to choose dumbbell weight for scientific fitness results

Nowadays, many people exercise at home, and dumbbells are an indispensable piece of fitness equipment. However, there are certain principles in choosing dumbbells. Only by scientifically choosing the dumbbell weight that suits you can you achieve better fitness results. Let’s take a look at how to choose.

1. Specifically, according to the research findings:

1-4RM is mainly for training absolute muscle strength and physical strength;

6-12RM is mainly for training muscle volume;

15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;

30RM and above mainly have the effect of reducing body fat and enhancing cardiopulmonary function.

2. How to choose the dumbbell weight that suits you?

If you already have dumbbells, the easiest way is:

Do 8-15 reps until you are exhausted in one set of movements, which is the appropriate weight for you. If it is less than 8 times, it is too heavy, and if it is more than 15 times, it is too light.

3. How to choose the dumbbells that suit you?

At present, the marked weights of most dumbbells on the market do not match their actual weights (including the weight of the dumbbell bar). Usually a deviation of plus or minus 2 kilograms is normal, so you should ask the store owner about the actual weight of the dumbbells before buying.

Choose dumbbell weight according to your height and weight:

Generally speaking, you should choose according to your height and weight. If you don't know how to choose, you can refer to the following principles, which are formulated based on the general physical fitness and exercise intensity of Chinese people, while taking into account the stage of increasing dumbbell fitness intensity in the future.

Height below 1.60 meters and weight within 60 kg - 25 kg

Height below 1.70 meters and weight within 70 kg - 30 kg

Height below 1.80 meters and weight within 80 kg - 35 kg

Height below 1.90 meters and weight within 95 kg - 45 kg

4. What is the difference between the number of exercises for muscle building and body shaping?

If your dumbbell fitness goal is to increase muscle mass, then do 5-6 sets of relevant dumbbell exercises every day at 8RM-10RM.

If your dumbbell fitness goal is to shape your body, then do 5-6 sets of relevant dumbbell exercises every day with 15RM-20RM (the number of sets here is for reference only) (RM: ReDemoMaximum, the maximum number of repetitions. The maximum number of movements that can be completed with a certain weight of dumbbell is called RM. RM usually requires repeated testing to obtain.

For example, if you can complete a maximum of 8 reps of incline dumbbell bench press with a 30KG dumbbell, then the 30KG incline dumbbell bench press is called 8RM. ）