What weight dumbbells should I get for Apple Fitness+ workouts?
February 1, 2021 11:04 AM Subscribe
Some of the HIIT and Strength workouts on Apple Fitness+ require dumbbells but, having never been to a similar gym class, I've no idea what weight(s) I should get.
In the before times I used to do weights at the gym but I've never been to any group exercise classes that would be the equivalent of Fitness+ workouts. So I've no idea what weights of dumbbell are used for this kind of thing.
I realise different people will use different weight dumbbells. When I was doing weights, some possibly relevant exercises I did were:
* Dumbbell shoulder press: 3 sets of 12 with 8kg
* Squat and press: 3 sets of 12 with 8kg
* Dumbbell split squat: 2 sets of 15/leg with 8kg
* Goblet squat: 2 sets of 15 with 24kg
Unhelpfully, while Apple's UK Fitness+ Equipment page has links for both "Light" and "Heavy" dumbbells, they both link to the same shop page that lists many different weights.
Would you guess that 7.5kg dumbbells might be OK for me for a class? Or might that be too much? What's common in classes?
In the before times I used to do weights at the gym but I've never been to any group exercise classes that would be the equivalent of Fitness+ workouts. So I've no idea what weights of dumbbell are used for this kind of thing.
I realise different people will use different weight dumbbells. When I was doing weights, some possibly relevant exercises I did were:
* Dumbbell shoulder press: 3 sets of 12 with 8kg
* Squat and press: 3 sets of 12 with 8kg
* Dumbbell split squat: 2 sets of 15/leg with 8kg
* Goblet squat: 2 sets of 15 with 24kg
Unhelpfully, while Apple's UK Fitness+ Equipment page has links for both "Light" and "Heavy" dumbbells, they both link to the same shop page that lists many different weights.
Would you guess that 7.5kg dumbbells might be OK for me for a class? Or might that be too much? What's common in classes?
You will likely want to start with a very light weight -- lighter than you think you can handle -- so that you can concentrate on getting the form correct. From there, you can add weight very gradually. Different exercises will likely require different weights (for instance, you'll be able to do much more weight on a squat than on a bicep curl), and these weights will increase over time as you build muscle.
In order to accommodate these different and changing weight needs, I'd highly suggest getting a set of adjustable dumbbells like this. Adjustable dumbbells offer a relatively affordable way to get started -- I've been using them for over a year now, and I only recently had to buy a new set of plates. Keep in mind that you can just lift a single weight plate without even attaching it to dumbbell if the weight works for you.
posted by ourobouros at 11:20 AM on February 1, 2021
In order to accommodate these different and changing weight needs, I'd highly suggest getting a set of adjustable dumbbells like this. Adjustable dumbbells offer a relatively affordable way to get started -- I've been using them for over a year now, and I only recently had to buy a new set of plates. Keep in mind that you can just lift a single weight plate without even attaching it to dumbbell if the weight works for you.
posted by ourobouros at 11:20 AM on February 1, 2021
Response by poster: Sorry, in case it wasn’t clear... I would know what weight dumbbells to get if I was planning to replicate my previous variety of weight exercises, working on my own among barbells, benches, racks, etc. I’ve been doing that for years.
I’m specifically wondering what weights would be useful in a HIIT class, or whatever Fitness+’s Strength classes are. I’ve never done group classes like this. They are more active and have much less rest between exercises than you’d have when weight lifting.
This difference, and lack of experience of these kinds of classes, is why I am uncertain.
posted by fabius at 11:38 AM on February 1, 2021
I’m specifically wondering what weights would be useful in a HIIT class, or whatever Fitness+’s Strength classes are. I’ve never done group classes like this. They are more active and have much less rest between exercises than you’d have when weight lifting.
This difference, and lack of experience of these kinds of classes, is why I am uncertain.
posted by fabius at 11:38 AM on February 1, 2021
Best answer: This is hard to give advice about without knowing more about your current level of physical fitness. Can you quantify what before times means? Are we talking a year ago pre-Covid, five years ago, longer? I do a lot of peloton strength classes (many in the HIIT format) and have taken a couple of Apple Fitness classes. I am a reasonably in shape cis woman in my early 40s, have been weight lifting for about 10 months and I use 8-12 lb for upper body classes and 12-15 lb for lower body. I don’t use significantly different weights for the different class formats (HIIT or non-HIIT) so looking at your previous figures I’d start with the 8kg or maybe the next size lighter if you think you’ve lost strength. You’ll certainly need at least two weights though, eventually.
posted by teamnap at 12:03 PM on February 1, 2021
posted by teamnap at 12:03 PM on February 1, 2021
I'd make some water bottle weights to see what makes sense for you before you buy things. You have to fill the bottle full so the water doesn't slosh around, but you can add sand or rocks to hit a particular target. Or maybe see if you can borrow a set and do a trial run.
The weight you use is determined by how tired you feel at the end of all the sets.
As a baseline, when you're done all the sets for a given exercise, you should feel like you still have 30-40% energy left in the tank before you're exhausted. If you feel like you're still going plenty strong, you could add a bit more weight. If you're wiped, take some weight away.
posted by danceswithlight at 12:18 PM on February 1, 2021
The weight you use is determined by how tired you feel at the end of all the sets.
As a baseline, when you're done all the sets for a given exercise, you should feel like you still have 30-40% energy left in the tank before you're exhausted. If you feel like you're still going plenty strong, you could add a bit more weight. If you're wiped, take some weight away.
posted by danceswithlight at 12:18 PM on February 1, 2021
Response by poster: Can you quantify what before times means?
Sorry for ambiguity. Its been 11-12 months since I last did weights at the gym. Since then I’ve been running, doing yoga, and doing different HIIT workouts (without weights). So I’m fairly fit but haven’t used weights at all in a year.
posted by fabius at 12:27 PM on February 1, 2021
Sorry for ambiguity. Its been 11-12 months since I last did weights at the gym. Since then I’ve been running, doing yoga, and doing different HIIT workouts (without weights). So I’m fairly fit but haven’t used weights at all in a year.
posted by fabius at 12:27 PM on February 1, 2021
The adjustable type that ourobouros linked to a picture of are great, because you can take them apart and customize the weight for what you need. And when you need more weight, you can put more on, instead of buying a new set. I had a set from the before times that would go from like 2.5-40lbs in 5-10 minutes of taking apart and reassembling.
Since you haven't used weights in a while, you might need to start lighter, but quickly move to what you used to use. in which case an adjustable set is good. I wouldn't get the fancy dial a weight click in sets, those seem overpriced, unless you are changing weights multiple times a session.
Due to COVID and everyone wanting them, all weights everywhere are sold out, on short supply, vastly overpriced, etc. I think i paid sub 50$ for my set, now resellers want hundreds,
Buy what you can find, if you can find anything. Or improvise weights. Good luck.
posted by TheAdamist at 2:08 PM on February 1, 2021
Since you haven't used weights in a while, you might need to start lighter, but quickly move to what you used to use. in which case an adjustable set is good. I wouldn't get the fancy dial a weight click in sets, those seem overpriced, unless you are changing weights multiple times a session.
Due to COVID and everyone wanting them, all weights everywhere are sold out, on short supply, vastly overpriced, etc. I think i paid sub 50$ for my set, now resellers want hundreds,
Buy what you can find, if you can find anything. Or improvise weights. Good luck.
posted by TheAdamist at 2:08 PM on February 1, 2021
Best answer: Just for me personally I found that HIIT type classes that were more aerobics with weights, vs something more strength training focused, it would be like 1/4 the weight I was used for something like 3x12 of similar exercises. So for me 7.5kg would be waaaaayyy too much and 2 would make more sense. Haven't tried the specific courses or anything, YMMV.
posted by love2potato at 5:02 PM on February 1, 2021
posted by love2potato at 5:02 PM on February 1, 2021
Best answer: If I'm doing normal shoulder presses, I'd do 10kg each arm for 10 or 12. If I'm doing HITT, I do 5kg each arm for however long I have to...When I squat, I usually do 50kg for 8 x 4 - when I do HITT I tend to do 20-25kgs for squats, or even less depending on how long I have to go for and where I'm holding the weight. I would halve what you normally did, maybe take a bit away because you haven't lifted weights for a while and start from there. I agree that for HITT you should probably go lighter than you think.
posted by thereader at 10:11 AM on February 2, 2021
posted by thereader at 10:11 AM on February 2, 2021
This thread is closed to new comments.
Assuming that Apple Fitness+ includes the same stuff you've done before, and assuming you're at roughly the same strength, then a set of 7.5kg dumbbells should be good to start with. For goblet squats, you could use both.
I don't think there's anything "common". My gym has two full sets of dumbbells, and all of them get used. We're in the US, so they're all marked in pounds, but 10, 12, 15, 20, 25, 30, and 35 get the most use, and most people choose different ones for different things.
If you end up doing things like lateral raises or side raises, 7.5kg could be too heavy, especially if you have shoulder issues. I generally use much heavier weights for those things, put depending on how my shoulders feel, I'll drop down if we're doing a large number of lateral or front raises.
posted by jonathanhughes at 11:18 AM on February 1, 2021