CAP Anti-Roll Dumbbell Weight Set, 5-Pairs

The past few decades have seen the look of the home-workout room evolve by leaps and bounds. A space that used to be dominated by a single workout bench now might have a Wi-Fi-enabled stationary bike, treadmill or any number of other high-tech toys. But through all that, there’s been no replacement for the good old-fashioned dumbbell set — though there have been some improvements on the design. You’ve now got your pick of materials and configurations, and which one you pick depends on how you exercise and the space where you do it.

Some dumbbells you find in the gym today might bear little resemblance to the old iron weights your grandparents may have lifted, but they break down into two basic types: adjustable and fixed. Fixed dumbbells usually come in a set, and each pair in that set has a fixed weight. These are easy to identify and easy to use. Meanwhile, adjustable dumbbells come in a variety of shapes and sizes, but the main appeal is that they save space. With adjustable dumbbells, you can turn a 10-pound weight into 30-pound weight simply by removing a locking mechanism or screwing on a plate.

Fixed dumbbells are more popular in home gyms, especially those in which the exerciser is doing cardio, yoga or some toning. You want weights that you can grab quickly and switch up at will, and you usually don’t need anything too heavy. If you’re really short on space, you can still try some adjustable weights but, for the most part, it’s easy to find room for a rack that has four or five pairs of dumbbells.

Outside of a professional gym, dumbbells don’t need to be imposing hunks of exposed iron. For safety’s sake, you might look for fixed weights coated with urethane or neoprene. This coating might be rubbery or have a matte texture, made to help your grip stay secure even when you’re sweating. Colored coatings can also help you identify your weights quickly, and they won’t make as much of a racket if you drop them.

Adjustable weights can have their advantages too, and they’ve come a long way in the last few decades. Companies like Powerblock now make systems where plates sit alongside a central bar, and you can simply slide a tab or remove a key to change the weight. These are convenient, but a little pricier. For a bit less, you can still get a set of old-school plates that screw on to a bar. Either way, these weights are best suited for strength training where you need to multiple sets of heavy lifting.

Finally, a word about shape: While dumbbell plates used to almost always be round, you should try to find hexagonal ones if you can these days. This way, if they slip off the rack or you drop them, they’ll stay put instead of rolling across the floor — or over your foot. These also won’t roll when they’re resting on the floor.

So now you know what shape and materials to look for in a dumbbell. But what about the obvious question: How heavy should they be? Your ideal workout weight is going to be up to you alone, and it might require a few sessions before you find the right fit. There are a few general guidelines you can use, though.

If you’re working out to lose weight, you’re generally going to be doing longer workouts with less intensity in each rep. That means lighter weights. If this is your goal, you can probably get away with a smaller home set in a range between 2 1/2 to 30 pounds.

Trying to build muscle? You’ll probably doing exercises that test your limits in a shorter time period. With these kind of workouts, you’ll need a little more weight and a lot more range: From 15 to 50 pounds is a good start for beginners. For high-intensity workouts or intensive strength training, you’ll want to increase the upper range of your dumbbell weight to 70 pounds or more.

Again, these ranges will vary a lot depending on your experience level, sex and other health factors. Start small to be safe.