Starting-Weight Decision Chart
HealthXperts.netYour starting dumbbell weight depends on the exercise, not a single number. Use this chart to test and record the right weight for each movement. Takes about 3 minutes.
Date tested:
The 10-Rep Control Test
- Pick the lighter option. If choosing between 3 kg and 5 kg, start with 3 kg.
- Do 10 slow, controlled reps of the exercise you want to test.
- Check yourself against the three signals below.
Too Light
15+ reps without effort. Muscles barely register.
About Right
Reps 8-10 require focus. Form stays clean.
Too Heavy
Can’t finish 10 reps, or form breaks after rep 5-6.
Exercise-by-Exercise Guide
All weights per dumbbell unless noted. Write your tested weight in the last column.
| Exercise | Lighter Start | Mid-Range | My Weight |
|---|---|---|---|
| Lower Body | |||
| Goblet Squat (one DB) | 4 kg | 6–8 kg | kg |
| Romanian Deadlift | 4 kg | 6 kg | kg |
| Upper Body — Push | |||
| Floor Press | 4 kg | 6 kg | kg |
| Shoulder Press | 2 kg | 4 kg | kg |
| Tricep Extension (one DB) | 2 kg | 4 kg | kg |
| Upper Body — Pull | |||
| Dumbbell Row | 4 kg | 6 kg | kg |
| Bicep Curl | 2 kg | 4 kg | kg |
| Isolation / Accessory | |||
| Lateral Raise | 1–2 kg | 3 kg | kg |
Only own one pair?
If it’s right for upper body but light for legs, do 15-20 reps or slow each rep to a 4-second lower. Control builds more strength than speed.
2 kg feels heavy?
Normal. Lateral raises with 2 kg challenge most beginners. Start there — the weight that feels hard this month will feel routine next month.
Between sizes?
Go lighter. A weight you can control teaches proper movement patterns. A weight you can’t teaches compensations that are harder to fix later.
Retest every 4 weeks
Print a fresh copy and re-run the 10-rep test. When your “about right” weight moves up, that’s progression working.