Evaluate your strength. We recommend that you first get used to dealing with your weight. Do push-ups, run with excess weight. For example, wear comfortable military or hunting boots and run in it. They are heavier than sneakers, so this is a big task for you. Next we will describe the best steps for choosing a weight for training.
Weight Step 1
Schedule a training session with a personal trainer or sign up for a weight lifting course. Ask a qualified professional to evaluate your strength and give you advice on the most suitable dumbbells for you. In many gyms and courses there are athletic trainers who guide you during the activity and show you how to correctly perform the exercises. Don’t be shy: simply inform the coach that you are a beginner and that you want to know his opinion about the best weights for you.
Weight Step 2
Choose the correct dumbbells based on gender. Men generally (but not always) have greater strength than women in the upper body and can start training with weights of 5-10 kg; women should instead start with 2.5-5 kg. Gradually increase weight as you get stronger.
Weight Step 3
Perform simple bicep curls. It is an effective movement to establish the level of strength and decide which handlebar is most suitable. Hold the weight in one hand, near the hip; lean towards a wall so that your shoulders and elbows touch the wall and bring the dumbbell towards your shoulder by bending your elbow.
You should perform 14-22 repetitions of this simple movement before experiencing some fatigue or effort.
If you can’t do this number of repetitions before feeling fatigued, choose a dumbbell lighter than 2.5 kg; for example, if you encounter difficulties with 7.5 kg weights, switch to 5 kg weights.
Weight Step 4
Choose your weight based on your strength level. Train with very light dumbbells until you have learned to do the movement with the right technique. Start slowly using 2.5 kg weights and then add another 2.5 kg as you get more powerful.
For example, you could start with 2.5 kg tools and find that they don’t offer enough strength for you; add another 2.5 kg to get 5 kg dumbbells.
Keep a diary in which to record the number of repetitions of each exercise you perform, the dumbbell you have chosen and your feelings (the weight was excessive, too light or correct).
Always choose the right ballast for you. Listen to your body and decide for the best; do not take the dumbbell based on what other people other than you use by gender and age. You are the only individual you have to try to beat in a weightlifting competition.
If you can’t do at least 14 reps per exercise, the dumbbell is too heavy; similarly, if you are unable to maintain the correct posture during movement, it means that you may have chosen an incorrect ballast.
Weight Step 5
Know when to increase stamina. Finding the right dumbbell for a given exercise is simple enough, but your goal is to increase your weight as you get stronger. If you don’t experience moderate or intense fatigue after 14-22 reps, the time has come to increase endurance or buy heavier dumbbells. Monitor with great care how many sets and how many repetitions you can do consecutively and, if you notice that the value exceeds the reference value, increase the weight of the dumbbells by 2.5-5 kg.
If you don’t challenge yourself by lifting weights appropriate to your strength level, you won’t get anything from the exercise.
Weight Step 6
Recognize when you are using excessive weights. Generally this situation is not a problem since, as an intelligent weightlifter, you started with small ballasts and gradually increased resistance. Never start with heavy dumbbells and then reduce them to the correct level for your abilities.
If you are unable to do more than 7 repetitions of a given exercise, the weight is too much for you; put the too heavy tool aside and choose a lighter one of at least 5 kg.
Using an oversized ballast can lead you to develop bad lifting technique and cause injury.