What Weight Dumbbells Should I Get: Your Buying Guide

If you’re setting up a home gym or looking to upgrade your strength training routine, one question probably keeps popping up: What weight dumbbells should I get?

Choosing the right dumbbell weight is more than just picking numbers off a rack; it can impact your progress, prevent injuries, and keep you motivated to reach your fitness goals. 

To help narrow down your options, our experts have put together a guide to the best dumbbells for home use. 

We’ll break down why choosing the right dumbbell weight matters and share practical tips to help you pick the perfect set for your home gym, below.

How Heavy Should Your Dumbbells Be?

The right dumbbell weight ensures you can build strength safely, maintain good form, and make consistent progress.

A well-rounded dumbbell set should include enough pairs to cover all aspects of training:

• Lighter pairs for warm-ups, mobility work, and high-rep isolation exercises like bicep curls or lateral raises.

• Mid-range pairs for medium-intensity compound lifts like dumbbell presses, rows, and lunges.

• Heavier pairs for major lifts targeting large muscles such as goblet squats, deadlifts, and chest presses.

If a set starts too heavy or doesn’t include enough pairs, you may struggle with accessory work or risk undertraining smaller muscles.

Recommended Dumbbell Ranges for Bulking

• Men: 5-22 kg

• Women: 2-11 kg

These weight ranges offer flexibility to target multiple muscle groups while supporting progressive overload. Starting at 5 kg may feel light for some exercises, but it’s perfect for warming up and mastering proper technique. 

Research shows that increasing weight or intensity by no more than 10% per week promotes steady strength gains while minimising the risk of injury.

For safe progression, choose a set with manageable increments, ideally 2.5 kg, so you can steadily increase resistance without compromising technique.

A complete dumbbell set covers all training needs: lighter weights for warm-ups and isolation, mid-range for compound lifts, and heavier pairs for major muscle groups.

Choosing the Right Dumbbell Weight Set

Bulking or building up strength requires a solid set of dumbbells, and at Strength Supply, we’re here to help.

Each of our four graduated hex dumbbell sets is designed to give lifters flexibility and progressive overload as your strength grows. 

Here’s a breakdown of each set to help you decide what weight of dumbbells is right for you.

1. 5 kg to 15 kg Dumbbell Set: Beginners and Light-to-Moderate Home Workouts

The 5 kg to 15 kg hex dumbbell set is a versatile option for home lifters who want a mix of light to moderate weights. 

The set includes pairs of 2.5 kg, 5 kg, 7.5 kg, 10 kg, 12.5 kg, and 15 kg weights, giving you the flexibility to target a variety of muscle groups with progressive resistance.

• 2.5 kg–5 kg: Perfect for warm-ups, core exercises, and shoulder isolation moves like front raises or lateral raises. These lighter weights allow for controlled reps without compromising form.
  

• 7.5 kg–10 kg: Great for upper-body exercises such as bicep curls, tricep extensions, and upright rows. Ideal for intermediate lifts where you want moderate resistance but still maintain good technique.
  

• 12.5 kg–15 kg: Suited for compound movements targeting larger muscles, including dumbbell presses, rows, and goblet squats. These heavier pairs are effective for building up strength in the chest, back, and legs while still being manageable in a home-gym setting.

Who it’s for: Lifters focusing on toning smaller muscle groups, developing upper-body strength, or easing into heavier lifts before upgrading to more advanced sets.

The 5 kg to 15 kg hex dumbbell set is a versatile option for home lifters who want a mix of light to moderate weights.

2. 5 kg to 20 kg Hex Dumbbell Set: Intermediate Lifters

The 5 kg to 20 kg hex dumbbell set includes seven pairs of dumbbells, ranging from 5 kg up to 20 kg in 2.5 kg increments, allowing for smooth progression as your strength improves.

• 5 kg–7.5 kg: Perfect for warm-ups, core work, and smaller muscle groups like shoulders and arms. These lighter weights allow you to focus on proper form before moving on to heavier lifts.
  

• 10 kg–12.5 kg: Ideal for medium-intensity compound exercises, such as dumbbell presses, rows, and weighted lunges. These weights strike a balance between challenging your muscles and maintaining control.
  

• 15 kg–20 kg: Suited for heavy compound movements targeting large muscle groups, including chest presses, goblet squats, and dumbbell deadlifts. These heavier pairs help drive muscle growth and strength development for seasoned lifters.

Who it’s for: Lifters wanting a versatile range for progressive strength training who aren’t quite ready to commit to the 25 kg or 30 kg sets.

3. 5 kg to 25 kg Hex Dumbbell Set: Regular Lifters Looking To Bulk

The 5 kg to 25 kg hex dumbbell set includes nine pairs of dumbbells, ranging from 5 kg to 25 kg in 2.5 kg increments. This wide range of weights allows you to increase the load on every major muscle group as you get stronger.

• 5 kg–7.5 kg: Ideal for warm-ups, core exercises, and smaller muscle groups like shoulders and arms. Perfect for maintaining form while preparing your body for heavier lifts.
  

• 10 kg–15 kg: Excellent for medium-intensity compound movements, including dumbbell presses, rows, and weighted lunges.  

• 17.5 kg–25 kg: Suited for heavy compound exercises targeting large muscle groups such as goblet squats, chest presses, and dumbbell deadlifts.  

Who it’s for: Lifters aiming to bulk up and build serious strength with a full range of weights for both small and large muscle groups.

The 5 kg–25 kg hex dumbbell set offers nine pairs in 2.5 kg increments, perfect for progressively challenging all major muscle groups.

4. 5 kg to 30 kg Hex Dumbbell Set: Advanced Lifters and Long-Term Progression

For those looking to take their home training to the next level, the 5 kg to 30 kg hex dumbbell set is the ultimate choice. 

This comprehensive set includes 11 pairs of dumbbells, from 5 kg to 30 kg, increasing in 2.5 kg increments.

• 5 kg–10 kg: Great for warm-ups, mobility work, and isolation exercises such as lateral raises, tricep kickbacks, and bicep curls.  

• 12.5 kg–20 kg: Perfect for compound lifts including chest presses, rows, and weighted lunges.  

• 22.5 kg–30 kg: Designed for advanced, heavy compound movements like goblet squats, dumbbell deadlifts, and floor presses. These heavier pairs push your largest muscle groups, the legs, back, and chest, to their limits for real hypertrophy and power gains.

Who it’s for: Dedicated lifters seeking a complete, long-term strength solution at home, with the heaviest range available for maximum progression.

Compare Strength Supply Hex Dumbbell Sets

How Can We Help

At Strength Supply, our graduated hex dumbbell sets provide a range of weights for every stage of your strength journey, whether you’re warming up, performing accessory exercises, or tackling heavy compound lifts.

Beyond dumbbells, we also offer a full selection of home gym essentials, including racks, benches, Olympic bars, weight plates, and cardio machines. This means you can build a complete, progressive home training setup that grows with your goals.

For personalised advice or to find the perfect dumbbell set for your home gym, email us at enquiries@strengthsupply.co.uk.