How Many Kilograms are the Dumbbells You Lift? The "correct" weight for dumbbells isn't a fixed number; it depends on your gender, fitness level, and specific exercise goals. While beginners might start with as little as 2kg, advanced lifters can move upwards of 50kg for compound movements. The ultimate goal is to find a weight that challenges your muscles enough to induce fatigue within your target rep range while maintaining perfect form. General Starting Ranges for Beginners (kg) Upper Body (Curls/Presses) Lower Body (Squats/Lunges) 5 – 10 kg 10 – 20 kg Women 2 – 5 kg 5 – 10 kg Seniors 1 – 3 kg 2 – 5 kg Matching Weight to Your Fitness Goals