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All you need to know about your Dumbbell Training Journey


You’ve selected the Dumbbell Gain or Dumbbell Tone Training Journey to lift weights, build muscle, and gain strength. Before you reach for those dumbbells, be sure to familiarize yourself with the below information.

A Brief Introduction to your Dumbbell Training Journey

This Training Journey is mainly built around a repetition-based structure and includes many of the classic dumbbell lifts such as Dumbbell Bench Presses, Dumbbell Rows, and Goblet Squats - just to name a few.

As a repetition-based Training Journey, this means that you will be given an exercise to perform and a set number of repetitions to complete. For example, you may be given 4 sets of 12 Dumbbell Bench Presses to perform at a given weight.

Because of this format, we have some recommendations for you to make the most out of your Training Journey. Keep reading!

Q: How many dumbbells do I need?

A: We recommend a wide range of weights

This Training Journey incorporates various lifts and has several different ranges of repetitions, meaning you’ll need at least several dumbbell weights to choose from, depending on your strength level.

Having access to various weights will ensure that you can stimulate your muscles according to the rep-range phase you’re in while trying to get maximum results.

For example, if your training session is a full-body day consisting of weighted multi-joint exercises like Goblet Squats as well as isolation exercises like Biceps Curls, the amount of weight you’ll be able to lift on the Goblet Squat vs. the Biceps Curls will potentially be quite different. 

No matter what weights you have available, the Coach will work to create a plan that’s built for you. For instance, you may only have a 10 kg weight and 20 kg weight available, but the Coach thinks you could use something in between for your Bicep Curls.

In this instance, the Coach might increase the number of repetitions at the lower weight to achieve the desired level of intensity. The most important thing to remember is that the Coach has your back!

Need Dumbbells? These were designed by Free Athletes for Free Athletes.

Q: What weights do I need?

A: See the chart below to find our general recommendations - keep reading this article to help you fine-tune your choices for each exercise and the program structure.



Recommended minimum range

7.5 kg - 25 kg

2.5 kg - 20 kg

We generally recommend that you have multiple weights within these ranges; however, please keep a few things in mind.

First and foremost, these ranges can change depending on your personal fitness level and preference. It’s a good idea to have a wide range of weights so that as you progress, you can lift heavier weights than when you first began.

Secondly, the Coach is smart and will create a plan for you based on what you have on hand. That means if you have a limited selection, the Coach can still figure out how best to help you progress.

In general, if you’re starting from scratch and looking to purchase weights, consider the above chart to help you make a decision. can buy Dumbbells and Kettlebells from the Freeletics Essentials Collection here.

Q: How do I know which weight to use for each exercise?

A: The Coach does all of the thinking for you! Simply input what weights you have available and the Coach will take care of the rest.

Q: What if the weights are too light or too heavy during my workout?

A: The Coach can help here, too - but we need some input from you first.

During your workout, you can let the Coach know that you need to adjust your weight. Simply tap the Coach button in the top left corner and input your preferred weight.

For Example, if the Coach has assigned 12 reps of Hammer Curls holding 10 kg weights and you notice you have poor form and can’t complete the set, you have two options. If you have a lighter weight, you can let the Coach know and drop down to the lighter size. Alternatively, if you do not have a lighter weight, you can choose to lower the number of reps as well.

Ready to take on your journey?