Lifting weights is not dumb.
Dumbbell workouts have long been misunderstood: how many times have you heard strength training can make you bulky? Or that working out with heavy free weights make you gain weight? Those are both myths that runners and hybrid athletes like myself have struggled to accept for years.
According to a study published by Harvard Health, strength training not only helps to “build and maintain muscle mass and strength,” but it also leads to strong bones. This can minimize injury risk due to osteoporosis and prevent sarcopenia.
Strength coach Alex Silver-Fagan actively teaches her clients the importance of training with weights.
“Lifting won’t make you bulky. It’ll make you lean,” she told the Post. “Muscle takes up less space than fat, so building it makes you tighter, not bigger. And more muscle means your body burns more at rest. That’s not bulky. That’s efficient.”
While jumping into farmer carries or dumbbell thrusters may seem intimidating at first, weights are actually suitable and customizable to all ages.
“When we’re young, dumbbell exercise builds strength, grows muscle mass and increases joint stability, which lends to injury prevention during daily life tasks and sports participation,” said James Higgins, DPT, OCS, physical therapist at Integrative Physical Therapy of NYC.
“As we get older, dumbbell exercise reduces fall risk, preserves muscle mass and improves bone density. Since dumbbells require your body to provide stability, they excel as equipment that trains patients for functional activities such as carrying groceries, climbing a flight of stairs or getting up from a chair,” he continued.
Feeling motivated but don’t know where to start? Try beginning with celebrity trainers’ favorite dumbbell sets for your home gym — whether adjustable, on a rack or specifically catered to beginners.
Pros:
- Hex shape to prevent rolling
- Durable rubber material
- Secure welded handle
- 28 weight options
- Low odor
Cons:
- Some customers think select weight options are random and unneccessary
The shape of your dumbbells matters more than you think. According to Dr. Higgins, a hex shape “keeps the dumbbell from slipping or rolling away.”
He recommends this specific pair with sturdy rubber heads that “protect floors and dampen noise in case the dumbbell is dropped.”
The welded handle feels comfortable yet robust and secure in your palms.
The product comes in 28 different weight options ranging from 2.5 pounds to 120 pounds, making it suitable for all fitness levels.
Pros:
- Eight weight options
- Four color choices
- Anti-slip coating
- Thick handles
- Doesn’t scratch floors
- Doesn’t roll when placed on the ground
Cons:
- Some customers have noticed the color fades over time
Picking up heavy weights can be scary, especially if you’re just starting out. With this ultra-safe pair of dumbbells, there is no need to worry about them slipping from your hands. Their textured, anti-slip coating and thicker handles are ultra-durable and will not roll out of your palms. Plus, once you place them on the ground, they will stay put, sans any scratching on the surface.
“The square sides mean they don’t roll away mid-set, which matters more than people think when you’re moving through floor work like renegade rows or push-ups,” said Silver-Fagan. “And they’re actually nice to look at.”
The weights come in 2 pounds and go up to 20 pounds, and are available in the colors slate, rose, forest and sandstone.
Pros:
- Five adjustable weight options
- Compact, small dumbbell set
- Easy to switch weight with a single dial
- Sturdy rubber handles
- You can also purchase a pair with 10 weight options
Cons:
- Some Amazon users claim the printed weight markings can be difficult to read sometimes
Don’t worry about dumbbells taking up space in your home. All it takes is one pair of adjustable dumbbells like these, which offer five weight options in five pound increments.
“Adjustable dumbbells allow for progressive overload, which is essential for continued strength gains,” explains certified strength and conditioning specialist Lisbeth Hoyt, PT, DPT, CSCS. “If you’re recovering from an injury, they can be adjusted down to match your current strength, and then up again as you transition from injury to performance.”
Pros:
- Non-slip neoprene dumbbell set
- Jagged D-shaped grip rests comfortably in your hand
- Comes in three different weight options
- Small enough for easy storage
Cons:
- Not preferred for those who want to lift heavier
- Not a traditional “dumbbell”
Hand weights that help tone and look aesthetically-pleasing? Count us in. These ones — designed by social media phenomenon and The Sculpt Society Founder Megan Roup — feature an ergonomic grip and D shape to support at-home strength training. Try these during your next core workout, or even slip them on for your next grocery store run (the neoprene material ensures they won’t slip out of your hand).
Roup believes you “don’t have to lift heavy to see the benefits,” as long as you’re consistent.
“I designed [these weights] with a D shape because a traditional dumbbell never sat quite right in my hand, and this grip gives you so much more comfort and control through every movement,” she explained of the product. “They’re perfect for an additional burn to your everyday workout.”
Pros:
- Hex shape
- Aesthetically-pleasing weights rack
- Weights don’t get scratched
- Dumbbells don’t roll on the floor
Cons:
- You’re roped into buying five pairs at a time
Sometimes, fitness junkies don’t want one or two pairs of dumbbells — they want the whole rack. Stock up on five hex-shaped pairs ranging from 5 pounds to 25 pounds. Use the lighter weights as a complement to your ab routine, or dare to go heavier if you’re going for an upper body push.
The A-shaped rack looks visually appealing and compact in your home, so there’s no need to worry about it taking up too much space. Plus, protective rack caps ensure your dumbbells don’t get damaged when placed back down post-workout.
Pros:
- Non-slip handles
- Effective hex shape
- Rubber-coated to ensure they don’t slip
- Low odor
- Nine weight options
Cons:
- The lowest weight option is 10 pounds, which might not be ideal for beginners
Dumbbell workouts should be accessible to all — and that starts with affordability. These low-cost, rubber-coated hex dumbbells have a non-slip, ergonomic handle and low odor (just in case they get stained with sweat).
“Dumbbells are the most accessible entry point into strength training, and that’s why I love them,” said Silver-Fagan. “You don’t need a gym membership or a rack of equipment, so they feel less intimidating but still deliver. The barrier to entry is low, and the payoff — more strength, more confidence, more independence in your body — compounds for life.”
This pair ranges from 10 pounds to 50 pounds.
Pros:
- Adjustable design is good for beginner training
- 15 weight options
- Non-slip grips
- Comes with storage tray
Cons:
- Round heads mean it may roll when placed on the ground, so store it in its stand
Weight-lifting novices want to feel like they have control over their workout routine: this adjustable, beginner-friendly set does just that. They range between 5 pounds and 52.5 pounds, which can be quickly adjusted with a brief turn of a dial.
A storage tray is included as well so that the dumbbells aren’t just laying on the floor.
Best Dumbbells for Small Spaces: Nike Dumbbell
Pros:
- Comes in 10 weight options
- Robust rubber material
- Ergonomic handle
- Easy to store
- Anti-roll
Cons:
- Not for someone who is looking for a full set of dumbbells
If you live in a tiny apartment, chances are, you don’t have space for a full weights rack. All you need to get started with strength training is a single pair, and Nike offers options between 5 pounds and 50 pounds. The durable rubber heads feature the brand’s iconic Swoosh logo, while a medium knurled handle stays put in your palms so you can lift with control.
What’s the difference between fixed vs. adjustable dumbbells?
If you have your sights set on a specific number, then a fixed pair may be the investment for you. But if you want to play with varying weights, consider an adjustable set. These typically have a small knob you can easily jigger to increase the weight without having to switch out the dumbbells.
“It’s an extremely effective and versatile way to add resistance training into your workout routine, both in a gym or home setting,” Dr. Hoyt added.
How do I choose the right dumbbells for my goals?
Take an individual case study of your current strength routine and fitness level, then pick a weight to start based on where you’re headed. Looking for a slight warm-up progression? Select smaller, 2-10 pound weights. Training for hybrid fitness competition? Adopt medium weights ranging from 10-25 pounds to build upper body strength. Just signed up for a marathon? Train your legs for long miles by practicing deadlifts and lunges with 25 pounds or more.
No matter what your goals are, dumbbells are a great way to stay fit and keep your muscles and joints limber.
Percell Dugger — a celebrity run coach who trained Black Panther: Wakanda Forever star Winston Duke — says strength training is key for both injury prevention and longevity.
“As we age, our bone density and neuromuscular efficiency decline, which can lead to injury. Routinely using accessible tools like dumbbells helps to ensure we’re aging gracefully,” he explained to the Post.
How should beginners get started with dumbbells?
The general rule is to smart small — no ego attached — and generally increase over time as you notice the weights feeling lighter.
Master basic movements like bicep curls and squats with 5-10 pounds before advancing to more complicated exercises like Turkish getups with heavier weights. Take your time, and remember that it’s a marathon, not a sprint. Don’t rush into your fitness gains, and you’ll see progress grow steadily over time.
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