Ladies, if you’re not strength training, it’s time to start! A perfect place to start is by investing in a set of dumbbells for women. In addition to investing in a fitness tracker for women, dumbbells are one of the most important tools you can have in your fitness library!
Not only will lifting weights increase your muscle mass and metabolism — which will aid weight loss — it will make you look smaller and leaner all over.
Not sure where to begin? Don’t worry, we got you covered. We’ve researched numerous sets of dumbbells and chosen the best to use for weight loss, gaining strength, and increasing
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Dumbbells for Women: Your Ultimate Guide
If you’re interested in lifting weights or adding dumbbells to your home gym, you’re probably wondering which set of dumbbells to choose.
As someone who has been lifting weights for over 10 years and consistently hitting the weights in my home gym 3 or 4 times per week, dumbbells are one of my favorite tools in my strength training routine and a must for any garage gym or basement gym.
Our Top Picks for Dumbbells for Women
Below are our top picks for dumbbells that will suit every skill level and price range. Our reviews are unbiased (we don’t publish sponsored content!) and a portion of any purchase made will help us keep the lights on around Fit Healthy Best.
1. CAP Barbell 40-Pound Adjustable Dumbbells
Still in Stock on Amazon!
We chose the CAP Barbell 40-Pound Adjustable Dumbbells as the best set for the value. If you’re looking for a space-saving option, but the Bowflex SelectTech dumbbells are out of your price range, this may be a good option. This set hardly takes up any space but offers you a wide variety of dumbbell weights. In addition, you can use the plates on their own for more versatility.
Pros
- Double-cast iron plates
- Will not bend or break
- A budget-friendly alternative to the Bowflex SeletTech adjustable dumbbells
- Contoured and textured grip
Sold as a set - Great for beginners
- You can use the plates individually or on the bars
Cons
- Removing and adding the plates for each exercise may be too cumbersome for some users
2. Fitness Alley Neoprene Dumbbells Set
The Fitness Alley Neoprene Dumbbell Set is the best set of neoprene dumbbells with these weight levels that we found.
If you’re really interested in neoprene dumbbells, this would be an ideal set of neoprene dumbbells for women for your home gym.
Pros
- 5 sets of dumbbells (2 pound, 4 pound, 6 pound, 8 pound, and 10 pound)
- Comes with A-fram stand
- Hexagon-shaped ends help prevent rolling
- Neoprene-coating for soft grip
- Great for beginners or yoga/aerobics
- Nice-looking set of dumbbells
- May be preferable for beginners or young adult women who are turned off by traditional dumbbells
Cons
- The weights are on the lower end which limits increasing in weight over time
- The neoprene may peel if exposed to humidity
3. Fitness Gear Neoprene Dumbell Set
The Fitness Gear Neoprene Dumbell Set is a great set for beginners. These light weights allow you to ease into weight lifting to avoid injury. This set will also complement a yoga or aerobics strength-based workout. This is the perfect addition if you love at-home workout DVDs.
Pros
- Hexagon-shaped ends help prevent rolling
- Neoprene-coating for soft grip
- Great for beginners or yoga/aerobics
- Nice-looking set of dumbbells
- May be preferable for beginners or young adult women who are turned off by traditional dumbbells
Cons
- The weights are on the lower end which limits increasing in weight over time
- The neoprene may peel if exposed to humidity
4. CAP Color-Coated Rubber Encased Hex Dumbbell
The CAP Color-Coated Rubber Encased Hex Dumbbell is a superior dumbbell with the added bonus of having the unique color-coated end caps. This dumbbell includes all the features of a durable, safe and long-lasting dumbbell, with a great warranty, available in individual dumbbells or sets.
Pros
- Solid cast-iron core
- Will not bend or break
- Hexagon-shaped ends help prevent rolling
- Rubber-encased ends allow for a soft landing (no more scraped shins, forearms, or foreheads)
- Easily distinguish weight classes by color
- Contoured and textured grip
- Sold individually
- Superior CAP customer service
Cons
- Buying individually may be overwhelming for beginners who just want to purchase a set
- May have a plastic smell initially
5. Bowflex SelectTech 552 Adjustable Dumbbells
We chose the BowFlex SeletTech 552 Adjustable Dumbbells as the best set for adjustable dumbbells. This set is a dream for space-saving! If you are serious about lifting, this set will provide virtually every weight a woman would need since each dumbbell has a max weight of 52.5 pounds. If you live in a small space, this set is ideal for you.
Pros
- Weight adjusts from 5 to 52.5 pounds on each dumbbell
- Amazing space-saver!
- Perfect for serious lifters who live in a condo/apartment
- Perfect if you are unsure of what weight of individual dumbbells to purchase
- Rubber, textured grip
- Limited 2-year manufacturer warranty
Cons
- These are an investment piece
- You may have to get used to the feel of the dumbbell if you’re used to traditional dumbbells
6. CAP 150 Pound Rubber Hex Dumbbell Set
We chose the CAP 150 Pound Rubber Hex Dumbbell Set as the best overall set. If you are serious about lifting for a lifetime, this is the set to get!
It checks off all the most important boxes — rubber-end caps, hex-shaped end caps, textured handle.
The reviews on this product are extremely high, with customers giving high-praises to the CAP customer service team. This set is extremely high-quality and will be a solid investment in your home gym.
If you want real weight-loss results and lifelong health that’s easy to maintain, I can’t recommend investing in a set similar to this enough.
Pros
- Ultimate set for those that are serious about their health and fitness
- Dumbbells pairs from 5 to 25 pounds
- Extremely durable (will last a lifetime!)
- Hexagon-shaped ends help prevent rolling
- Rubber-encased ends allow for a soft landing
- Low odor rubber
- Comes with space-saving A-frame stand
- Amazing customer reviews
- Extremely high-quality product
- Favorite set of seriously in shape ladies like blogger Rach Parcell!
- Perfect for isolation moves, functional and HIIT workouts, and strength training workouts
- Steel handle and rack
- Helpful medium-depth knurling (texture) on the handle to help grip
- CAP is known for exceptional customer service
Cons
- This set only goes to 25 pounds, so you may need additional weights as your progress
What are dumbbells?
Dumbbells are a tool that allows you to practice strength training. They are usually sold in pairs because a majority of dumbbell exercises are completed with a pair of dumbbells.
Dumbbells are so popular because they allow you to perform the most basic and important compound strength training movements with ease.
In addition, you can train one side of the body (one arm or leg) at a time, a benefit not provided by the use of most machines (source).
What should you look for in a Women’s Weight Set?
If you’re simply looking to strength train at home, nearly any weights set or dumbbells set will work great. However, here are some things to look for in any set:
- Durability. Most dumbbells on the market are durable, but cast iron and rubber-encased ends are by far the most durable. Neoprene and vinyl tend to peel after time with heavy use.
- Textured grip. This is especially important for heavier weights. This allows you to maintain grip during your lift.
- Hex-end cap. This refers to the end of the dumbbell being a hexagon-like shape rather than round. This is very important for heavier dumbbells, so they won’t roll around.
- Type of workout. For normal weight lifting workouts, any dumbbell will work. For aerobic and yoga-based strength training work, neoprene and vinyl dumbbells are a better option.
- In your budget. Of course, the dumbbell needs to be in your budget. Individual dumbbells and low-weight sets are great for lower budgets. Adjustable dumbbells and multiple, high-weight sets are for long-term investments for women serious about their fitness routines.
Different types of dumbbell material
There are 5 basic types of material that most dumbbells are made out of, described below.
- Vinyl. Typically vinyl-coated and sold in lighter weights. Good for aerobic activity.
- Rubber. Rubber-encased ends are very popular and sturdy.
- Neoprene. A newer version of vinyl-coated dumbbells. Neoprene coating allows for a non-slip grip when your palms get sweaty.
- Cast Iron. An old favorite. Cast iron dumbbells have been around forever and are very sturdy.
- Chrome. Chrome dumbbells tend to have round end-caps which are not ideal, but they still get the job done.
Dumbbell Exercises for Women
This video demonstrates a great, effective, and quick (just 15 minutes!) workout with dumbbells.
In addition, we’ve written over 30 workouts you can perform with just dumbbells in our Strength Training for Women Guide.
Women can perform all of the major body part compound movements with the dumbbells listed in this review:
- Squats
- Lunges
- Deadlifts
- Bridges
- Hip Thrusts
- Single-Leg or Split variations of the above
- Rows
- Shoulder Press
- Chest Press
- Bicep Curls
- Triceps Extensions
- Flys (Back and Chest)
- Lateral Raises
- Upright Rows
- Shrugs
- Single-Arm variations of the above
- Many, many more!
What weight of dumbbell should you purchase?
Depending on your skill level, you might be wondering what weight you should be using for each exercise. If you have access to a commercial gym or hotel gym with a one-time pass or by visiting with a friend, use the below tests to determine the load that you’ll want to use when lifting weights.
- Multiple Sets: Aim to complete 8-10 reps of a move. When you are able to complete the last rep with good form, but it takes you almost to failure, you have found a weight to perform for a mid-range number of sets.
- One-Rep Test: Determine the highest weight you can lift by completing one rep of one move. When you feel like you can not lift more than one rep, this is your one-rep max. This is an advanced test and should be performed after warming up.
- Bodyweight: If you are a complete beginner or haven’t lifted weights in many years, consider performing moves at just bodyweight the first few weeks and months of your weight lifting program. From there, at a set of light dumbbells including 3, 5, 8, and 10-pound weights.
Recommended Weight Chart
The below chart can provide an example of how much weight a female beginner should use when lifting weights.
Dumbbell weight chart | Credit: popsugar.com
Bottom line? Most women who are of beginner to average weight lifters can get away with the following pairs of dumbbells:
- 5-pound dumbbells
- 8-pound dumbbells
- 10-pound dumbbells
- 12-pound dumbbells
- 15-pound dumbbells
From there, I would strongly advise adding the below pairs to your home gym after a few months of lifting. Once you’re lifting the below weights, you will really be taking your physique to the next level:
- 20-pound dumbbells
- 25-pound dumbbells
Finally, if you’re really into Yoga or Pilates (or if you’re older or recovering from an
Frequently Asked Questions About Dumbbells for Women
The below are frequently asked questions about dumbbells for ladies and strength training for women.
Why do women need dumbbells for strength training?
Women may prefer dumbbells because they are available in lighter weights which make them easier to handle for beginners.
Dumbbells are the best starting point to grow your home gym at home. They are extremely versatile and you can do virtually every strength training exercise with dumbbells.
In addition, dumbbells are great because you can add pairs of dumbbells at a time. Grow your strength training library of equipment slowly and at your own pace.
Dumbbells for women are the same as dumbbells for men. However, you can start with lighter weights — say a set of 10 and 12-pound dumbbells.
From there, you can add a pair of 15 and 20-pound dumbbells as you gain muscle and become more advanced.
Those 4 sets of dumbbells? You’re looking at a lifelong investment of less than $130 bucks, even if you go with the best of the best dumbbells like these.
Why should you add dumbbells to your home gym?
If you prefer to work at out at home rather than going to the gym, dumbbells are a great addition to a home gym for any skill level.
If you are just starting a strength training program, dumbbells are a great first step in your equipment purchases. You can perform nearly every exercise with dumbbells — they are extremely versatile.
Dumbbells will aid women in their weight loss journey because they allow you to build muscle and shed fat at the same time. Contrary to cardio machines, dumbbells allow you to increase your muscle mass and improve your metabolism.
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What kind of dumbbells are best for women?
Of course, men and women can use the same type of dumbbells.
However, many women are beginners and need to start with a lighter weight before progressing to heavier weights. Additionally, some women may prefer a softer grip dumbbell, like neoprene or vinyl.
Luckily, there is now a market for sets of lighter dumbbells for beginner lifters. These sets are usually more affordable and take up less space than a traditional set of dumbbells.
Once a woman progresses to heavier weights after lifting for a while, additional dumbbell pairs can be added to your home gym.
Are dumbbells for women different than dumbbells for men?
Technically, no! Dumbbells are dumbbells.
However, we can’t ignore the fact that some people are biased in the way things look and feel. Women who are beginners may in fact be turned off of weight lifting by large, cast iron dumbbells.
If women feel more comfortable with neoprene or vinyl dumbbells when they start lifting weights, then that is better than not lifting weights at all. Plus, vinyl and neoprene weights (which just have a softer and more feminine look) are indeed ideal for Yoga and Pilates — both of which are healthy forms of fitness that I would encourage if you enjoy them!
Bottom line — all dumbbells work by strengthening your muscles. Whatever type of dumbbell you feel most comfortable using is your choice and your choice alone.
Are dumbbells different than hand weights?
Sometimes people will call dumbbells hand weights, but they are essentially the same thing. Technically speaking, hand weights are much smaller and slimmer across the length of the weight. They are usually sold in neoprene or nylon.
The below picture is what someone may be referring to when they refer to hand weights.
Hand weights are generally sold in lighter weights — 5 pounds or less.
Hand weights for women are no different than dumbbells. They accomplish the same thing — allowing a person to practice strength training and increase their muscle size and strength.
Can you really tone a body part with dumbbells?
While you can increase the mass of any muscle that you train, spot training or toning is technically a myth.
A person will need to shed the layer of fat that is covering a muscle before they can begin to see the definition of that muscle (source). Therefore, the phrase ‘toning’ is a myth and it should actually be called fat loss or body recomposition (gaining muscle while shedding fat).
However, it’s important to maintain and increase muscle mass as you lose body fat. This is called body recomposition. You will struggle to maintain your fat loss if you have not maintained and increased your muscle mass since your body will burn fewer calories after a diet.
Lifting weights and increasing muscle mass also provides a toned and lean look when you remove the top layer of body fat, in addition to other numerous health benefits. Not only will you look better overall, but your clothes will fit so much better and you’ll feel so much better!
Wrapping Up our Guide to Women’s Weight Sets
Strength training is such an important addition to everyone’s fitness routine, especially for women as they age.
I have taught resistance training classes and lifting regularly for over a decade now and have seen firsthand that amazing health benefits from strength training. It is one of the only habits that can truly keep you young!
The above dumbbells for women are all great investments in your home gym and will help you reach your fitness and weight loss goals.
The above dumbbells for women are all great investments in your home gym and will help you reach your fitness and weight loss goals.
The Complete Guide to Strength Training for Women