Size of Free Weights

There are several free weight sizes to choose from. The smallest weighs a single pound. The biggest can weigh up to fifty pounds each. The type an individual can use depends on their fitness level.


Medicine balls, dumbbells, kettlebells weighted vests, ankle weights and barbells are all free weights. The most widely used are dumbbells. Staples in gyms, they allow an individual to work on different muscles.

Unlike the gym machines, these are portable. These weights can be used in various ways, hence their popularity. Their portability has made them a fixture in most home gyms.


Because the free weight sizes make them easy to carry around, they can be used outdoors or indoors. To get maximum benefit, they have to be used at least three times a week. With the proper exercise, weight can be maintained.

How to Choose the Right Weights

As stated, the right weight depends on an individual’s physical fitness. For females, the typical starting set is 3, 5, 8, 10 and 12 lbs. Males usually start with 8, 10, 12, 15 and 20 pounds.

The smaller sizes are used for the small muscle groups. The larger sizes are used for the big muscle groups. As muscle tone is developed, the weights can be increased.

Never lift weights too heavy for you. It can cause injuries. Only lift weights you are comfortable with or as recommended by your fitness instructor. No matter what the weight is, always give your body time to warm up. 5 to 10 minutes ought to be enough.

Sets and Repetitions

Before you start, make sure the room is of sufficient size. Also check if the weights are comfortable to hold. Again, do not buy weights that are too heavy or too light. Repetitions refer to the number of times the particular exercise is done. A set refers to the number of times the repetitions are conducted.

There is no standard rule for the number of sets or reps that can be done. It will all depend on your exercise routine. For instance, some workouts require two sets with 10 to 15 repetitions.

Once you are comfortable, slowly increase the weights. Never hurry the process. Your body will tell you when it is time to increase the weights.

When trying to choose the free weight sizes, it is best to consult a fitness expert. This is especially true for those who are taking any sort of medication.

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