What weight of dumbbells to choose for men and women

Basic rules of classes

Each muscle group has its own complex aimed at its effective development, which is possible only if the recommendations for implementation are strictly followed. However, there are general rules that should be followed when performing any kind of exercise with one or two dumbbells.

Whatever dumbbell weight you choose, it is very important, before performing the main set of exercises, to warm up the muscles according to a given technology and at a certain pace. Exercises should be performed depending on the level of training from 3 to 5 circles, 6-10 times per every circle. If you are a beginner, then classes should be done every other day.

To practice striking techniques

What weight of dumbbells should a woman choose for her arms when practicing punches? In this case, 0.5-1 kg is enough for beginners and 1 to 2 kg for women at a more advanced level of physical fitness. It all depends on the individual.

Since the training takes place at an active pace, the projectile tends to fly out of your hands at any moment. Therefore, the main requirement for dumbbells is a comfortable, rubberized handle that will be held tightly in the hand.

Read more: Effective nutrition for gaining muscle mass for men: example of a diet, healthy diet and foods for muscle growth

To train “shadow boxing,” the weight of dumbbells for girls should be light: 0.5–1 kg. If you are strong enough, 2kg may be suitable. Choose what weight will be most comfortable.

The main requirement is that the dumbbells have strong handles. The dumbbell needs to be held securely in your hand. Otherwise, stock up on a second mirror, since the dumbbell can fly out of your hand at any moment.

Dumbbells for women, what weight to prefer?

Many women who have just started training believe that first they need to acquire mini dumbbells with a weight of 0.5 - 2 kg. But this option cannot be called optimal, since after a few months of training such dumbbells will become too small and there will be no result from working with them.

Professional trainers say that the optimal weight of dumbbells for women is the one with which she is most comfortable working. It is precisely according to their feelings that beginners should choose the weight of exercise equipment for training.

The weight of dumbbells also depends on the types of exercises that will be performed with these machines.

Training goals

Women may have several goals for which they are ready to buy several iron pets for their home.

For example:

Lose weight and tone muscles.
Tighten your muscles and gain some muscle mass.
Practicing striking techniques “shadow boxing” for martial arts lovers.
You just like training with dumbbells, but you don’t yet know how exactly you will train. Perhaps you will make your choice after reading this article.

Let's consider what weight of dumbbells to choose in each of the listed cases.

The best workout program for men

As a rule, exercises with dumbbells for men are a serious strength load. All exercises are best performed in three approaches, each with 8-12 repetitions.

For men, in addition to the back muscles, it is especially useful to pay attention to working the muscles of the legs and arms

The most effective leg exercise is forward lunges:

Straighten up, feet shoulder-width apart.
Take a step forward and kneel at a 90-degree angle, with your other knee almost touching the floor.
Straighten your leg and take the starting position.

Another leg exercise is sitting up on your toes:

Sit on the edge of a fitness ball or chair, legs apart 10-15 cm wide.
Place the dumbbells on your knees and hold them throughout the exercise.
Raise your feet on your toes until you feel tired.

To work the triceps, one of the best options is the bench and seated press.

The seated press is performed as follows:

Take the original position sitting on a chair. Raise your hand with a dumbbell above your head.
Smoothly bend your arm at the elbow and lower it behind your head.
Also smoothly straighten your arm and return it to its original position.

The bench press is performed similarly, but the starting position is lying on the floor. Hands with dumbbells are raised above your head and lowered behind your head, and then returned to their original position.

The trapezius muscles are most effectively worked with vertical lifts and shrugs.

Straighten up, place your feet shoulder-width apart, bend your knees slightly.
In this position, lift the dumbbells with your elbows bent to your chin.
Hold your hands in this position for a couple of seconds and slowly return your hands to their original position.

Shrugs (shrug):

Straighten up, feet shoulder-width apart, knees slightly bent.
Relax your arms and, raising your shoulders, shake them a little. Stay in this position for several seconds.
Relax your shoulders and repeat.

When performing the exercise, it is important to ensure that your shoulders are not pulled back; they should be raised vertically. The following exercise is very useful for strengthening the pectoral muscles:

The following exercise is very useful for strengthening the pectoral muscles:

Lie with your torso on the bench, back straight, feet on the floor, but buttocks should be completely on the bench.
Hold a dumbbell in each hand and straighten your arms.
Alternately place your hands behind your head, making swings.
Perform all movements smoothly so as not to pull the muscles or damage the tendons.

For women, one of the weakest points is the back. It is not for nothing that it is the first to make itself felt during pregnancy as the load on it increases.

For example, a bent over row exercise is performed as follows.

All movements are performed smoothly without jerking to avoid injury.

Another exercise for the back is pulling while lying on an incline bench. The nature of the movements is similar to the previous one, it consists of the following stages.

The angle of the bench should be 45 degrees. Lie on a bench with your stomach down, holding dumbbells with both hands

It is very important to keep your back straight and look forward. Perform an upward pulling movement, also pulling the dumbbells towards your lower back. Lower the dumbbells smoothly down while inhaling. To keep your back straight, you can rest your feet on the floor.

The back press is very effective for the pectoral muscles.

By varying the inclination of the bench, you can change the load on individual muscles. If the bench is horizontal, the upper part of the chest works, if the tilt is head down (negative), the lower part and triceps work.

Execution order:

Lie down on a bench and take dumbbells.
Keep the dumbbells as close to the body as possible, elbows should be apart.
As you exhale, press the dumbbells upward, tensing your chest muscles as you move.
Carefully lower the dumbbells. You should not go very low, otherwise shoulder pain may occur.

Lie down on a bench and take dumbbells. First, press the dumbbells up, and then perform spreading movements from this position.
Turn the dumbbells to the sides and lower them to the sides. Lower the dumbbells until you feel a stretch in the outer part of your chest. Elbows should be slightly bent.
Return your hands to the starting position; for optimal muscle function, it is better to slightly not complete the movement.

Despite the apparent simplicity of this type of equipment and the exercises performed with it, dumbbells are simply irreplaceable for basic training. Those who want to achieve beautiful muscle definition cannot do without them.

You will find a selection of exercises with dumbbells, as well as the technique for performing them, in the following video:

Training with dumbbells increases blood flow and improves blood supply to the heart, restores ligament function, improves lung function, and helps improve metabolism in the body.

General points

Hexagon shape

Strength training is usually interval training, involving multiple sets. When resting, the dumbbells should be lowered to the floor. To prevent them from rolling away and forcing you to run after them, their ends are made in the shape of a hexagonal prism. If they offer you completely round ones, without corners, don’t choose them. Models in the form of brass knuckles and S-shaped are comfortable to grip, do not fly out of the hand, but are usually light in weight and intended for women.

Weight step

When looking for collapsible models, look at the weight pitch - this is the difference in the weight of the pancakes. If it is more than 5 kg, do you need such a scope? 1-2 kg is the best option.

Mounting diameter of pancakes

It is usually 25 or 30 mm and can correspond to the cross-section of a barbell, which is often also included in strength training. That is, if you select the same values for these two projectiles, you will be able to hang additional weights on the bar in the form of pancakes - pure savings.

Optional equipment

Men may need a special bench or rack to exercise with dumbbells. There are home retractable models (for squats and bench presses). Despite their compactness, they take up a lot of space and are quite expensive (a bench starts at $125, a stand starts at $160, and these are the cheapest models). Either include them in your expenses to increase the effectiveness of your training, or make them yourself.

Place of purchase

You should not order goods from online resources. To purchase, go to a specialized sports store. Feel free to ask any questions you have about the model you like from the sales consultant. Take the projectile in your hands, work with it, evaluate its convenience.

With these tips, choosing dumbbells will be much easier even for a beginner.

Dumbbell care

simple tips

Do not wet the dumbbells (for example, by wiping dust from them); after training, it is better to wipe with a dry cloth.
If the plates are not rubberized, lubricate the bar and the inside (threaded) of the plates! If the thread is broken, the dumbbell will become unusable.
Don't throw dumbbells on the floor. At some point, something might break off, and the neighbors below won’t like it either.

All girls want to look perfect and sooner or later they think about purchasing dumbbells so that they can get into great shape without leaving home. If you haven’t really played sports before, then a natural question may arise - which dumbbells are suitable for a girl to exercise at home? The article will answer this question, in addition, optimal exercises with this sports equipment will be suggested.

It is important to choose it correctly so that during the training there are no difficulties, and there is no desire to quit the exercises. In addition, mistakes made at the beginning can cause serious harm to health.

When you come to a sports store to buy this equipment, you can see women's dumbbells, mostly pink, weighing from 0.5 to 2 kg. But keep in mind that this equipment is more suitable for aerobic exercise. For ladies, there are heavier options.

Before buying dumbbells in Moscow, you should consider the following factors.

Women's dumbbells. What weight should it be

Some beginner girls believe that for training they will need small dumbbells weighing from 0.5 kg to 2 kg. But this is not really the best option. After all, literally a couple of months of training will pass, and these dumbbells will become very small, and there will be no result. Unless we are talking about dumbbells for fitness. They are needed precisely to maintain the body in good shape. Such equipment should weigh no more than 0.5 kg.

Experts say that the best weight for women's dumbbells is the one with which it is most convenient for her to work. Therefore, when buying dumbbells, hold them in your hands and feel how they feel.

Their weight will also depend on what exercises you are going to do with them.

Dumbbells weighing 7 kg or more are suitable for performing lunges and squats.

Dumbbells weighing from 3 kg to 7 kg are usually used by beginners to work the chest, back, shoulders and arms.

Exercise with dumbbells for arms

You need to rest one knee and one hand on the chair (chair seat), and move the other leg back a little. Squeeze your hand with the dumbbell at your elbow and press it to your body. Now slowly straighten your arm to the starting position. Make sure that your elbow is pressed to your side at all times. Repeat the exercise 10 times and change hands.

Exercise for the back.

You need to lie across the bench, align your shoulders with the edge of the bench. Lower your lower body slightly, resting on your bent legs. Hold the dumbbells with your arms extended and straight. Taking a deep breath, slowly lower your hands behind your head closer to the floor. Try to keep your arms straight. Exhale and now return to the starting position.

Dumbbells for weight loss

To lose weight, you need to choose a light weight. For women, 1 weight option will be enough, for example, 2 kg. With this weight you will need to train 3-4 times a week, preferably with rhythmic music to constantly maintain the tempo of the workout.

The dumbbell should be solid, rubberized, colored (the latter is to lift your mood).

Turn on the music and start doing various exercises with this weight. Don’t forget to do the same without weight before doing this - this will be a mandatory warm-up.

The following exercises are suitable for women:

Lunges with dumbbells on the legs and buttocks.
Various types of squats (classic, plie, with weight on the chest, etc.).
Russian crunches with a dumbbell for the abs. In addition to regular crunches.
Bicep curls at the elbow while standing.
Raising arms with dumbbells to the sides (across the sides) onto the shoulders.
Raise dumbbells in front of you with each hand alternately, not the front of your shoulders.

If you buy a step platform, you can also do step aerobics with dumbbells. Combine these exercises and get 7 sweats off of you! You will see the result in 1-2 months! At a minimum (even if you don’t follow a diet), you will feel great, have a good mood and tone your muscles.

By the way, if we are talking about 2 kg, then you can take bottles of the corresponding volume. This is in case you are really tight on money, but want to study. And instead of a step platform, you can use a low, stable stool. Keep in mind that the stool can slip out from under your feet, fall, or break. In this regard, the step platform is many times better and more reliable. And holding bottles is not as convenient as dumbbells.

To tighten and build muscles

In this case, you will need collapsible dumbbells weighing from 2 to 12 kg. Or a whole dumbbell row of 10 different dumbbells. What's better? Let's look at this issue.

For the dumbbell row you will also need a rack. This option is expensive and takes up a lot of space in the room.

But it has certain conveniences:

No need to assemble and disassemble weights.
Nothing will fall off or unscrew.
You can quickly change the weight of the dumbbells.
If you decide to work out with a friend, you can do it together at the same time.

Minuses:

Price.
Dimensions.
They collect dust.

We suggest that you still choose collapsible dumbbells.

Their advantages:

Cheaper compared to a dumbbell row.
They take up little space. If necessary, the dumbbells can be disassembled and hidden in different places, as if they were not there at all.

Minuses:

It must be assembled and disassembled after each change of scales. No matter how much you practice, it will still take some time.
If the plugs are not screwed on properly, the pancake may fall to the floor. However, this happens very rarely.

Despite the minor disadvantages, for home use the choice is obvious - prefabricated dumbbells.

And yet, which dumbbells to choose is, of course, up to you.

Why do we need weights from 2 to 12 kg? It's simple - to tone the muscles and increase their volume, the load must progress.

The set of exercises will be slightly different from those given in the previous case:

Standing dumbbell press.
Standing dumbbell raises to the sides (lateral).
Bent-over dumbbell raises.
Bent over row.
Front squat with dumbbells.
Deadlift.
Plie squat.
Lunges with dumbbells.
Flexion and extension of arms with dumbbells.
Dumbbell bench press.

Exercises are done 8-10 repetitions in 3-4 approaches. You need to start with small weights and gradually increase them. More weight is for exercises on the legs, less weight is for the arms. For women, working out the lower body is especially important.

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Despite the minor disadvantages, for home use the choice is obvious - prefabricated dumbbells.

And yet, which dumbbells to choose is, of course, up to you.

Exercises are done 8–10 repetitions in 3–4 approaches. You need to start with small weights and gradually increase them. More weight is for exercises on the legs, less weight is for the arms. For women, working out the lower body is especially important.

Exercises with dumbbells at home

At the very beginning, let’s say that you will have to select the weight for each exercise yourself, based on the number of repetitions and approaches in each exercise, as well as your individual characteristics. In order to ensure comfortable exercise and sports progress, it is worth purchasing a set of dumbbells, which allows you to select the required weight of equipment for each exercise with dumbbells at home.

Dumbbell fly

So, according to the classical canons, we will go along the training ladder “from top to bottom” and start with working out the chest muscles. The two basic exercises for this muscle group—the bench press and the dip—are no substitute for the great exercise that can only be done with dumbbells. We are talking about the so-called “fly”, that is, the raising and spreading of arms with dumbbells while lying on a horizontal bench. It is this isolating exercise that gives the pectoral muscles a “bump” and clear outline, especially inside the chest. Don't have a bench at home? No problem! Place three kitchen stools in a row and lay a blanket on top, and you won't find a better bench in the most sophisticated gym. Do this exercise with dumbbells of such weight that you can perform 8-12 repetitions in two or three sets. Keep your arms slightly bent at the elbows. At the lower point of the extension, the arms are parallel to the floor, at the upper point they are perpendicular and touching.

Seated biceps curl

A very simple and yet effective way to pump up the biceps brachii muscle is seated biceps curls. This exercise allows you to maximally supinate (turn outward) the hand in the upper phase of the bend, which cannot be done when lifting the barbell. As a result, you will work on both the mass and the relief of your biceps. To perform the exercise, rest your elbow on the middle inner part of your thigh and bend your arm with dumbbells at the elbow, touching the top of your chest and turning your palm outward as much as possible. Do 2-3 sets of 8-10 repetitions.

French press

The French press with dumbbells is considered more “targeted” in relation to the triceps than the same exercise with a barbell. The reason is better controllability of the movement of the hand with a dumbbell in all phases. This exercise can be performed either sitting or lying down. In the first case, take one dumbbell of a suitable weight in one hand, and in the second, take one large apparatus in both hands, holding the dumbbell by the weights on one side. Straighten your arm(s) slowly and without swinging.

Raising arms to the sides

An indispensable exercise for developing powerful shoulders is raising your arms with dumbbells to the sides. It maximally loads the deltoid muscles, especially the middle bundle (the largest). To perform this exercise, stand straight with your knees slightly bent. From the bottom position, raise your arms slightly bent at the elbows to the sides until they are parallel to the floor. Try to help yourself as little as possible using inertia.

Deadlift with gates

To work your back and leg muscles at the same time, we recommend that you deadlift with dumbbells instead of a barbell. This option is technically easier and safer for the back, since the load is strictly vertical and falls more isolated on the back and legs. You simply don't have to worry about stabilizing your torso—there's nothing pulling you forward. But remember to keep your back straight, otherwise you risk serious injury!

Lunges with dumbbells

An indispensable exercise for the quadriceps femoris and gluteal muscles are lunges with dumbbells in your hands. The hamstrings, calf muscles, and even the abdominal muscles also get a significant workout! To perform the exercise from a straight vertical stance with dumbbells in your hands, take a large step forward, sticking one leg out. In this case, the thigh of the forward leg is parallel to the floor, and the lower leg is perpendicular. The “back” leg should not be loaded in any way - it only helps to maintain balance, while its knee does not touch the floor. After a minimal pause, slowly return to the starting position, while your muscles will receive an excellent all-round load. Repeat the same for the other leg.

This, of course, is not all the exercises with dumbbells for men that you can do at home with a good set of dumbbells. But by performing this complex well and combining it with exercises with your own weight, you will work out all the main muscle groups and build an excellent muscular body!

Who is suitable for exercises with dumbbells?

Such exercises are suitable for an almost unlimited range of people - from professional athletes who want to specifically work out certain muscles and get dry, to beginners taking their first steps in sports, and even retirees who care about their health.

Exercises with light weights are very useful for various diseases, and even diseases caused by injuries.

Product: The best specialized banks. Cost: 13,000 rub. As you can see in these offers we found, module weight jars are very varied. While it's true that they cost a little more than regular ones, if you go to your gym, you'll have a lot more variety and be even more creative. For example, you can use them for squats and lifting exercises, as long as you get a full stretch. Of course, there are those who specialize in this, but the idea would not be to buy a bank for everything.

They are actively used to strengthen and build up the corset during muscle wasting, and are also useful as physical therapy after the end of treatment of the acute phase of ligament and tendon injuries. For example, a disease such as epicondylitis of the elbow joint (inflammation), after stopping the acute stage, is treated with exercises with light dumbbell weights.

Benefits of the gym

Before the invention of this accessory, the most common way to train the chest was simply to stretch on the floor. But with a bank, you have more of an angle to touch the chest so you work more fully. Here are some more benefits.

Focus on different angles of the muscle

Hyperextension in various weight exercises is by far the most difficult parts of the workout. The weight bench helps you keep your position straight. This strengthens your back and improves torso stability during exercise.

Exercises with this type of equipment are recommended for people over forty who do not want to give up strength training. They are much safer than barbells for muscles and joints, and in case of loss of balance, you can easily get rid of the weight and avoid injury.

How to choose dumbbells for a girl

Adviсe

Before buying dumbbells in Moscow, you should consider the following factors.

Women's dumbbells. What weight should it be

Experts say that the best weight for women's dumbbells is the one with which it is most convenient for her to work. Therefore, when buying dumbbells, hold them in your hands and feel how they feel.

Their weight will also depend on what exercises you are going to do with them.

Dumbbells weighing 7 kg or more are suitable for performing lunges and squats.

Dumbbells weighing from 3 kg to 7 kg are usually used by beginners to work the chest, back, shoulders and arms.

Exercise with dumbbells for arms

Exercise for the back.

Special cases

Sometimes it’s worth holding off on training or doing it with extreme caution:

If you have had injuries - sprains, you need to decide why you need dumbbells. And, in any case, you will need to work on the diseased areas with minimal weights for some time. By the way, you can start working only after the acute pain is relieved.
If you want to exercise during pregnancy. You should consult your doctor first. If your doctor allows it, choose light weights from 0.5 to 2 kg. You need to choose a weight so that it is not too heavy for you, but you also feel tension. We recommend exercising in the fresh air to improve aeration of your body and your baby's body.
Internet articles are full of advice to buy a mat for exercising with dumbbells. However, what exercises can you do with dumbbells on a mat? There are quite a few such exercises. Yes, and a regular carpet will do for this. A mat is needed, but for stretching and other exercises without dumbbells.

If you have had injuries - sprains, you need to decide why you need dumbbells. And, in any case, you will need to work on the diseased areas with minimal weights for some time. By the way, you can start working only after the acute pain is relieved.
If you want to exercise during pregnancy. You should consult your doctor first. If your doctor allows it, choose light weights from 0.5 to 2 kg. You need to choose a weight so that it is not too heavy for you, but you also feel tension. We recommend exercising in the fresh air to improve aeration of your body and your baby's body.
Internet articles are full of advice to buy a mat for exercising with dumbbells. However, what exercises can you do with dumbbells on a mat? There are quite a few such exercises. Yes, and a regular carpet will do for this. A mat is needed, but for stretching and other exercises without dumbbells.

We suggest you familiarize yourself with How to reduce your legs in the volume of an exercise

Types and material

All dumbbells are divided into 2 types: cast, that is, solid, and collapsible.

The weight of cast dumbbells cannot be changed due to their one-piece design. In them, the neck is soldered to the “pancakes”. This sports equipment is more suitable for gyms. Such dumbbells are convenient because you don’t need to waste time assembling and disassembling them. For home exercises, it is better for a man to choose collapsible dumbbells. After all, in this way he will be able to start with a minimum weight, increasing the load over time by adding “pancakes”.

The handle, that is, the handle of the dumbbells, should be rubberized. This is convenient because it will not slip out of your hands or cause calluses. As for the diameter of the handle, it should not be large. It all depends on the size of a man's palm. For the convenience of training, when purchasing, you need to take dumbbells in your hands, maybe even add a couple of “pancakes” and feel if it’s comfortable for you. Comfortable? So the dumbbells are yours.

The initial weight of the dumbbell depends on the man’s training, his sports experience and endurance. A man is unlikely to be able to pump up large muscles with one-kilogram dumbbells. It’s good to start with them, but for progress and muscle growth you should increase the weights. It will be good if the weight of the “pancakes” for the dumbbells is 0.5 kg.

There are several types of “pancakes” depending on the material: cast iron, steel, rubberized. Rubberized ones are considered the best, since they are the safest from the point of view of operation and are not noisy when falling. The method of their fastening also plays an important role. Fixation with threads is the most convenient and reliable fastening option. This means directly screwing them onto the handle.

The length of the dumbbell bars is no less important when choosing dumbbells. If the bar is too short, then it is unlikely that you will be able to supplement it with the required number of “pancakes”. And a bar that is too long will not be comfortable for performing certain exercises.

In sports clubs, dumbbells are always offered in pairs. They are laid out on a stand from light (0.5 kg) to heavy (even up to 80 kg). Typically, these dumbbells have hexagonal ends. This prevents them from rolling around on the floor. Some dumbbells in gyms have embossed handles for ease of exercise.

Correcting arm strength using dumbbells

Dumbbells are a sports tool that allows a man's arms to work independently of each other. And if one side of his body is stronger than the other, then this can be felt when working with dumbbells. The weak arm (usually the left) gets tired faster, begins to tremble, and its muscles hurt more after training.

Exercises with dumbbells help correct imbalances in arm strength. After all, you can select the weight (additional “pancakes”) for each hand separately. This is convenient, because, for example, when training with a barbell, you are unlikely to be able to correct the strength imbalance of your arms.

Do not forget about your consumer rights when purchasing goods. And the key to their implementation is always a purchase receipt. Good luck with your purchases and good health!

Projectile weight for men, women and children

Agree, with the help of simple dumbbells you can “load” and make work, if not all, then certainly a huge number of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.

Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among home workout enthusiasts.

Today, you can find a variety of projectile options on the sporting goods market. An important option that significantly affects the price of the product is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.

Thanks to this, absolutely everyone can train with them, regardless of gender or age. If you are a beginner athlete, then set the weight light. And, if you have good physical training, then throw a couple of pancakes and you can start training.

In this article you will not find difficult and impossible actions with dumbbells. But some of them require a bench or chair.

When training at home, men often overestimate their strength, while women underestimate it. Men who have not been involved in sports should start with the same equipment as women (2–7 kg). If a woman intends to engage in fitness, then the appropriate weight for the vast majority of exercises is 1–5 kg.

But if a girl is thinking of building muscle, then over time she will need a mass of 10–15 kg or more. To select the appropriate value, remember that when training to increase muscle volume, 3 sets of 8–10 movements are done in each. In the last set, the last movements according to the rules are difficult. It is impossible to achieve this with 2–3 kg dumbbells.

Girls should not be afraid that their figure will become pumped up during training. This will take a lot of time, because you control this process 100%.

To get a “pumped up” figure you will need a dumbbell of 15–20 kg, which cannot be ignored. And her appetizing, toned shape will cause envy and admiration in any man. Therefore, the set of disks at home for women copies the set for men, except that you start training with less weight.

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The choice of equipment for a child deserves special attention. The first thing to remember is that weight training is allowed from 12-14 years old, and is completely safe and even desirable from 16-18. Training is carried out in the gym under the supervision of a trainer, and not at home. But this only applies to heavy equipment; a child is allowed to play with dumbbells of 1–2 kg even at 8–10 years old. Let him repeat the exercises after mom and dad and get involved in sports.

There are four rules for training a child:

The total weight of the equipment for one exercise does not exceed 10% of the child’s weight;
Children under 7–8 years old are trained with dumbbells up to 1 kg;
Increase the projectile by 5–10% of the previous mass (counting in grams);
To complete the previous point, buy children's dumbbells that are filled with sand or water.