The choice of weight depends on your level and the muscles being worked. There's a correct weight for every level. You should be feeling it when you finish your reps. Your lower-body muscles (thighs, buttocks, etc.) are larger than your upper-body muscles (shoulders, biceps, etc.) You should therefore use heavier weights for squats and lunges (from 2kg) and a lighter load for your smaller upper-body muscles (1kg).

Don't know which exercise to start with, or how to get your posture right? Check out the Domyos website or the user guide below. Our design team and qualified sports coaches have developed a coaching service to guide you. There are a dozen free videos with exercises you can do with these dumbbells, as well as a downloadable poster in the user guide.

It's important that you always start by fully warming up your body using lighter weights so that your body will be ready for your workout and won't get injured. Beginners should start with light weights (1kg) while they get to grips with the technique of the movements. Once you're familiar with the moves, you can gradually increase your weight (by 500g each time) every other session.

Vary your training for increased effectiveness Experiment with the amplitude, load and speed of your movements!