The 7 Best Dumbbells for Beginners – First Steps to Building Muscle at Home

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The latest visit to this article on the best dumbbells for beginners resulted in three changes to our top seven chart.

The three new arrivals included the CAP Barbell Solid Hex Dumbbell, the BalanceFrom Dumbbell Set, and a good adjustable dumbbell from ATIVAFIT.

The winner after the latest chart update:
Sunny Health and Fitness 33lb Dumbbell Set-01

A good pair of dumbbells is one of the most practical things you can add to your home gym. These humble tools can be used for countless exercises to develop your entire body.

However, beginners may find dumbbells a little difficult to get used to – absurdly heavy dumbbells are intimidating, while the sprawling dumbbell racks found at commercial gyms simply aren’t practical for a home setting.

Don’t worry – the dumbbells on this page are geared specifically towards beginners! They come in manageable sizes and offer enough quality to grow with you as you progress in your fitness routine.

Whether you’re looking to build your physique or simply want to add a new dimension to your daily workout, these dumbbells will be ideal.

First, we will break down each of our choices to help you compare the different offerings. Then we’ll explain what to look out for when shopping for new dumbbells, answering some frequently asked questions about dumbbells for beginners along the way.

Top 7 Best Dumbbells for Beginners:



Total Weight: 33lbs
Pairs: One
Material: Steel
Case/Stand: Yes
Features: Removable plates, multiple weight sizes, knurled grips, locking cogs, plastic carrying case

This 33lb dumbbell set from Sunny Health and Fitness is our top pick here thanks to its adjustable design. Unlike many of the others on this list, this set includes just one pair of dumbbells.

However, the set comes with 12 different weight plates that you can add or remove depending on your preferences. The eight 2.5lb plates and four 1.25lb plates give you plenty of different weight combinations, up to a total of 16.5lb per dumbbell.

The shiny steel finish delivers a clean, fresh look. The handlebars are also knurled for added texture and grip as you lift the dumbbells. If you ever need to take the set on the road, the included plastic carrying case is a simple and organized solution.

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Total Weight: 50lbs
Pairs: One
Material: Steel and cast-iron
Case/Stand: No
Features: Steel handlebars, cast-iron weight plates, knurled handles, adjustable weights, cogs to prevent weight slippage

Though they may seem much heavier than some other pairs on this list, these Yes4All adjustable dumbbells offer light enough weights for beginners with plenty of room to grow. With just one pair of dumbbells, you can create loads ranging from 4lb to 25lb each!

The steel bars and cast-iron weight plates are grooved for easy adjustments. The handles themselves weigh only 4lbs – the perfect weight for beginners just getting into working out. As you progress, you can add some of the four 3lb plates or four 7.5lb plates to increase your strength.

These dumbbells can grow with you through years of progress. Not only are they adjustable, but they’re also extremely durable thanks to the combination of steel and cast iron.

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Total Weight: 27.5lbs
Pairs: Single dumbbell
Material: Metal and rubber
Case/Stand: Yes
Features: Push-pull adjustment design, five weight increments, enhanced grip handle, includes stand

Flexibility is the name of the game with this adjustable dumbbell from ATIVAFIT. Sold as a single dumbbell, it offers a convenient way to have multiple weights in one small package.

This dumbbell relies on a simple push-pull mechanism to select the weight – from 2.5 to 12.5 in five increments. Note that these increment markings are actually in kilograms, although this equates to a total weight of roughly 27.5lbs (12.5kg).

This weight range is ideal for beginners who want to use heavier resistance for compound movements like squats and rows, then a lighter weight for shoulder and arm exercises. While not a premium item, the dumbbell still feels well made, with the rubberized handle providing good comfort and grip.

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Total Weight: Varies
Pairs: Single or Pairs
Material: Cast-iron, steel
Case/Stand: No
Features: Classic design, robust construction, hexagonal heads, knurled handle, baked enamel coating

These solid cast-iron dumbbells from CAP Barbell are a great fit for beginners who love the rugged no-frills style of metal weights. With a timeless hex design (ideal to prevent rolling away), these dumbbells are made from robust cast-iron with cold-rolled steel handles – all enrobed in a baked enamel finish for maximum durability.

Both singles and pairs are available in weights ranging from 2lbs to 115lbs each, allowing you to pick an appropriate weight for you as you start your lifting journey.

This variety is a plus as you can upgrade to heavier weights in the same collection as you become stronger. However, they are fairly expensive already – and the price shoots up as you buy more.

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Total Weight: 32lbs
Pairs: Three
Material: Neoprene
Case/Stand: Yes
Features: Three pairs in different weights, hexagonal ends remain in place, weight markings, colorful neoprene finish

This neoprene set from AmazonBasics offers plenty of variety in a streamlined package, perfect for beginners. The set includes three pairs of dumbbells, weighing in at 3lbs, 5lbs and 8lbs each.

The lighter weights are perfect for beginners – you can mix and match sizes depending on your strength without feeling overwhelmed or worrying about injury. The flashy pastel neoprene finishes are another plus. They’re smooth and comfortable to hold without tearing up your hands.

These dumbbells come with hexagonal heads to prevent them from rolling away once you set them down. If you want to keep them organized, the included plastic rack is another bonus. Though these are some of the lighter dumbbells on the list, they work well for beginners who need an accessible first set.

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Total Weight: 50lbs
Pairs: Pairs
Material: Cast-iron, neoprene
Case/Stand: Yes
Features: Three pairs in different weights, color coded neoprene coating, hexagonal heads, contoured handles, weight markings, rack with handle

A pair of dumbbells is one of the most versatile fitness tools you can have – so three pairs of dumbbells triples this versatility! That’s certainly the case with this set from BalanceFrom, which is ideal for beginners.

With three pairs of dumbbells (5lbs, 8lbs and 12lbs), this set is still light enough for complete beginners, although it is heavier than other beginner sets and therefore offers more room to grow. Of course, with more weight comes more expense, but this set feels worth it.

Each dumbbell is made from cast-iron with a comfortable and protective neoprene coating. These coatings double up as color coding, while weight markings are present on the ends. A bonus is that this set comes with its own rack for easier storage.

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Total Weight: 32lbs
Pairs: Three
Material: Neoprene
Case/Stand: Yes
Features: Different color for each pair, mixed weight levels for light and heavier exercises, hexagonal dumbbell ends

Like the AmazonBasics set above, the j/fit 32lb Dumbbell Set is a great mid-tier option for beginners who want lighter weights with a bit of room to grow. The three pairs of neoprene-coated dumbbells come in loads of 3lbs, 5lbs and 8lbs each.

The different weights make this set perfect for toning and building muscle. You can use them to perform specific weightlifting exercises or simply incorporate them into your standard cardio workout.

Each pair is finished in a different color to help you easily tell them apart. The neoprene finish is resilient enough to last through plenty of use, yet smooth and easy to grip. The included plastic stand isn’t the strongest, but it gets the job done.

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Shopping for Dumbbells for Beginners

If you are looking for your first set of dumbbells, it can be difficult to evaluate the options available to you. Because there are so many types of dumbbells available, you’ll need to find some common features in order to compare them effectively.

The features listed here offer a comprehensive overview of all the different options you’ll find on beginner dumbbell sets. Keep them in mind as you shop to make a more informed purchase.


You’ll come across two main dumbbell designs in the beginner category: fixed and adjustable. While they both have their advantages, the different designs will work more effectively for different uses.

Fixed dumbbells, or dumbbells with a pre-set weight on either side, are the most common type. You’ll find fixed dumbbells in the vast majority of beginner sets. They’re durable and easy to use – unlike adjustable dumbbells, you don’t need to change the weight and lock it down each time you want to exercise.

However, fixed dumbbells aren’t as versatile as adjustable models. If you need to increase or decrease the weight, you’ll have to switch to a different pair.

Depending on the set you purchase, the weights may increase in larger increments. That means you may not be able to make fine tweaks the way you can with adjustable dumbbells.

Adjustable dumbbells use a pair of bars with spiral grooves on either end. To change the weight, you can add or remove weight plates. While these models aren’t as common, they allow for more precise weight adjustments compared to many fixed dumbbells.

They also tend to take up less space – adjustable dumbbell sets only need one pair of bars rather than the multiple pairs you’ll find in sets of fixed dumbbells. However, changing the weight takes time and can grow annoying after a while. If you want to avoid the hassle, a fixed dumbbell set is better for you.


While the design may be the most basic feature, the material is another crucial element of any dumbbell set. You’ll find dumbbells made from a variety of materials in the beginner market, but steel, neoprene and cast-iron are the most popular.

Steel lends a sleek, shiny vibe to your dumbbell set. Steel dumbbells pair well with other workout machines and match stainless steel tools. On the feel side, steel dumbbells can become slick if you sweat while exercising.

While they’re not always glossy, the material is also more susceptible to sweat than some other choices. You can alleviate this problem with knurling – a secondary feature we’ll discuss later.

Neoprene dumbbells are the most common on lightweight beginner dumbbell sets. These dumbbells are often brightly colored, and use a powder coating to give you a better grip while exercising.

These are easy and comfortable for beginners to pick up. However, low-quality neoprene finishes may chip or flake over time. Evaluate each set carefully to make sure you don’t buy a lemon!

Though cast-iron dumbbells are more common in heavy dumbbell sets, you can find them on a few sets for beginners as well.

These metallic finishes evoke the dumbbells you’ll find in gyms and old-school weight rooms. They’re often glossy, which may exacerbate sweat. If you can find them, bars with knurling will be easier to grip. If you like the vintage look and feel, it’s hard to beat an iron dumbbell!

Weight Levels

Though beginner dumbbell sets often fall within a general weight range, you’ll still need to consider which weight levels you want to buy.

If you have never picked up a dumbbell before, you’ll want to make sure you have some manageable options. Thankfully, beginner dumbbell sets are light enough for novices to use without risking injury or ruining their form.

To ease into weightlifting with dumbbells, you might consider a weight set which includes 3lb or 5lb pairs.

As you adjust to weightlifting, your body will adapt to the extra weight and grow more comfortable with a dumbbell routine. Users just looking to tone their muscles won’t need to go much heavier than 5lbs or 8lbs per dumbbell.

However, if you want to build some muscle with a beginner set, you’ll need to include some heavier options. Ten-pound dumbbells are a good place to start for building muscle. They will help you establish a foundation for critical exercises like curls, presses and squats.

If you’re worried about overstressing your muscles out of the gate, a set that includes both lighter and heavier weights may be the best option for you. This will allow you to work on your form with light weights, before building muscle with heavier ones.

If you feel extra confident, 12lb or 15lb dumbbells will help to build more muscle. These pairs may be too heavy for complete beginners to use on exercises like curls or overhead presses. However, they are certainly manageable for bigger lifts like squats and bench presses.

Ultimately, heavier weight levels give you more room to grow, while still remaining firmly in the beginner range.

Secondary Features

Beyond the features we have discussed above, you will still need to take a couple of other factors into consideration as you shop for a beginner dumbbell set. While these might not decide your ultimate purchase, they are worth familiarizing yourself with as you shop.

As we briefly mentioned before, knurling is a feature found on steel and iron dumbbells to promote better grip. Knurled bars offer a cross-etched pattern embedded in the center of the dumbbell. When used properly, they can alleviate problems with sweaty hands while exercising.

Knurled dumbbells are a bit rougher on the hands than smooth bars – if you don’t want to develop calluses, or simply don’t like the feel, you should opt for smooth coated-iron or neoprene dumbbells instead.

Depending on the layout of your home gym, you should also pay attention to the end shapes of your dumbbells. Many dumbbells come with hexagonal ends so that they stay in place when you set them down. Round dumbbells may roll away if you’re not careful!

Placing your dumbbells on a rack or stand negates the problem, although you’ll still need to keep them in place while you exercise.

Speaking of placement, you should also consider whether or not your dumbbells come with a stand or carrying case. Many beginner dumbbell sets (particularly lightweight neoprene sets) come with a plastic stand or tree that holds them when not in use.

Other models may include a carrying case, which allows you to take your dumbbell set on the go as well.

No matter what type of storage system you use for your dumbbells, make sure it’s a quality one – the included plastic stands and cases are often flimsy and break after repeated use. Investing in a sturdier dumbbell rack may be a good idea down the line.

Frequently Asked Questions

Muscle toning is one of the primary reasons many people start lifting weights. Beginner dumbbells sets, which are lightweight and easy to handle, are particularly good for this purpose.

Toning muscle is different from building large amounts of muscle. Rather than drastically increasing the size of your muscles, toning will help their definition and appearance to get you in better shape without bulking up.

Most weightlifters tone muscle by performing many repetitions of a certain exercise without a ton of weight. The lower weight level generates muscle fatigue over time, rather than decimating your muscles with just a couple reps.

If you’re looking to tone muscle with a beginner dumbbell set, focus on your form and work on increasing the number of repetitions you can do at each exercise.

Be careful that you don’t choose a weight that’s too heavy. Ideally, you should be able to do 10 to 15 repetitions of each exercise for multiple sets without your muscles failing.

The exact weight level to use will vary depending on the exercise and on your fitness level. If you’re a complete novice, start out with 3lb and 5lb dumbbells to tone muscle. You can increase the weights gradually as you gain experience and strength.

Unfortunately, there is no magic number of repetitions you should do throughout your workout. The ideal number for you depends on a couple of factors – primarily, your goals and the exercise you are working on.

As we mentioned above, most people begin lifting weights either to build new muscle or to maintain (or ‘tone†) their existing muscles. Which goal you have will influence how many repetitions you should do.

It’s a subject that has been discussed in great depth elsewhere on this site. However, in general, lifting for 4 to 7 reps is the target for building strength, while the 8 to 12 rep range is best for muscle growth.

As for muscular endurance, you will want to aim for 12 to 20 reps. However, if you are able to lift a weight for more than 20 reps, it is too light to give you much benefit. Aim to lift a heavier pair of dumbbells for your next set.

Many exercise newcomers think that cardio (i.e. running, cycling and rowing) is the only way to burn pesky body fat. Of course, that’s not the case! When done properly, lifting weights can help you burn more calories in a shorter amount of time than steady-state elevated cardio.

This is because weightlifting forces your body to summon more energy on each rep than exercise methods like cardio. When you combine sets of different dumbbell exercises for a rapid-fire workout, you can burn a large number of calories in a short amount of time.

To burn fat with your dumbbells, look for exercises that challenge you but don’t completely wipe you out.

Your goal should be to assemble a circuit of two to four different exercises that you can perform in quick succession. Keep alternating through these exercises (after performing one set of each) for a specified timeframe.

Compound exercises are a great way to increase your calorie burn with dumbbells as well. Consider adding bigger moves like squat-press combos, thrusters, lunges, and carries to your cycles.

Many circuits workouts use five-minute periods, though some use eight- and even ten-minute frames. Perform a circuit of exercises, then rest for a minute or two before performing a few more for a fat-blasting workout.

As you can see, dumbbells are an outstanding tool to burn fat while you exercise. They may require a bit more creativity and planning than simple cardio work – but, if you put in the time and effort, you’ll reap the same rewards with a much shorter workout.

If you have never picked up a dumbbell before, it can be difficult to determine where to start. The plethora of workout plans and off-the-wall exercises you’ll find online can make dumbbell weightlifting a confusing topic.

It’s important to remember that there are many ways to achieve your fitness goals. There’s no one-size-fits-all method! While certain programs and strategies may work for many people, you shouldn’t feel stressed or concerned if you prefer a different option.

At the same time, you should know that consistency is by far the most important factor in getting the results you want.

Light or moderate dumbbell workouts every day will do far more for your health and physique than extreme workouts once a week or less. No matter what you choose to do with your dumbbells, commitment and dedication are essential to success.

We’ve already discussed how your specific fitness goals can influence how you use dumbbells. If you’re just starting out, you should make sure you are clear about your ideal results.

Do you want a thick muscular body, or a smooth and toned one? These goals will greatly influence how you should start out with your new dumbbells.

If you’re looking to gain muscle, your goal should be to increase the weight you can lift over a period of time. Beginner dumbbell sets are a great starting point to get comfortable with the shape and feel of dumbbells.

However, to gain significant muscle you’ll need to lift heavier weights than many beginner dumbbell sets can offer! Be prepared to grow out of your beginner set over time.

Users who just want to maintain their existing muscles face a different situation. Unlike muscle builders, you don’t need to constantly increase the amount of weight that you lift to keep your existing muscle. Beginner sets, which remain very lightweight and manageable, are great choices for people looking to simply keep their muscles in shape.

The Ver(ve)dict!

We selected the Sunny Health and Fitness’s adjustable dumbbell set as our top pick. It’s an easy and intuitive set to use, yet provides enough room to grow for beginners and intermediate lifters alike. The durable steel construction and included carrying case just add to the value.

Having said that, each new lifter has different needs and all of the dumbbells on this list serve slightly different purposes.

If you’re looking to try out weightlifting for the first time, make sure you evaluate each option on this list carefully. The right set of beginner dumbbells can mean the difference between a boring, tedious workout and a new fitness obsession!

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