Selecting DB and KB Weights

For barbell work, to ensure you’re using weights that will get you optimal results, we’ll prescribe percentages based on an estimated 1 rep max. You can learn more about estimating your 1 RMs in here. But, when we are using dumbbells and kettlebells referring to a percentage of a 1 rep max doesn’t make sense any more. Below is a table that lays the descriptors we use to help you consistently dial in what weights to use in workouts.

In a workout, you may see things written like:

  • 15 Double DB Thrusters (Heavy)

  • 15 KB Swings (Heavy)

  • 100m DB One-arm Farmer’s Carry (Medium)

Ideally, as you take classes and complete workouts, you’ll start to hone in on what these references mean for you, using this table as a guide:

This table is just meant to be a guide, so don’t feel like you have to choose one of the exact weights listed, many people will choose weights in between levels. The goal of this table is to help you figure out what heavy+, Heavy, Medium, Light, Very Light means for your current fitness level.

For Example: Let’s say the workout called for heavy dumbbells. Let’s say you used 20lb Dumbbells in the workout and that weight ended up being an appropriate weight for you. Since 20lbs is in the listed as Level 1 in the heavy category, you would use the 1st Level column from the table on the dumbbell section to define all of your dumbbell weights:

  • Heavy+ DB = 25-30lbs

  • Heavy DB = 20lbs

  • Medium DB = 15lbs

  • Light DB = 10lbs

  • Very Light DB = 5lbs

So, when a workout calls for a medium DB, you would now know to use 15lbs. When a workout calls for 2 light dumbbells, you would use 10s.

DB weight and KB weights are highly correlated, so if you are in the 1st Level for DBs, you can use that same Level for you KB weights, making your KB weights as follows:

  • Heavy KB = 25lbs

  • Medium KB = 20lbs

  • Light KB = 15lbs

In case you’re curious, the total DB weight ends up being about equivalent to 80% of what would be on a barbell. So, if you are using 2 x 50lb dumbbells (100lb total), that would be equivalent to about a 125lb barbell.

Progressing to the Next Level

First of all, remember that you don’t need to be boxed in by these exact levels. For reference, Coach Kyle generally uses weights in between levels 3 and 4.

Some workouts are better than others to test the waters of heavier DB and KB weights. Shorter workouts with a predefined amount of time, like AMRAP workouts with fewer reps per round where you are simply trying to complete as many good looking reps within the allotted time frame as possible. These are ideal as the amount of reps are small each time you are going to use the DB or KB, so you won’t get stuck on an exercise if the weight ends up being a little too heavy. Additionally, because the workout will end in the prescribed amount of time, it’s impossible to fall behind the rest of the class. The number 1 thing when you progress is to make sure your technique quality stays reasonably high.

If you and your coach feel like the stimulus from the workout with the heavier weight was within the range we are looking for, then you can update all your DB and KB numbers in your notes. Using the table above as a reference, writing down your weights really helps a lot! Always feel free to reach out to Coach Kyle or chat with your coach in class to help dial in your weights:)

Now that you understand how to select your DB and KB weights, if you want to get a better feel for how we customize the other parts of your workouts from selecting barbell weights, selecting what height box to use, how we describe different levels of effort for cardio exercises, and how to scale bodyweight exercises like pull-ups and push-ups, you can explore more through the buttons below:

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