What Size of Dumbbells for a Female on the P90X?

What Size of Dumbbells for a Female on the P90X?

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Pick lighter weights for more reps.

BananaStock/BananaStock/Getty Images

There is no set range of weights that a woman should use for P90X. Instead, you should base your weight choices off your personal goals and your strength. The key is picking weights with the appropriate max reps -- that is the maximum number of reps that you can perform before becoming fatigued.

For Lean Muscles

Some women fear weight training because they worry it will result in bulky muscles. But you can avoid this problem and develop lean, toned muscles by performing your P90X exercises with lighter weights. According to the "P90X Fitness Guide" you should pick a weight where your max out at 12 to 15 reps. If you can't get to 12 reps then you are using a weight that is too heavy.

For Bulk

While bulky muscles are typically the objective of men, there's no reason why a woman can't aim for big muscles. Your genetics will prevent you from developing muscles as bulky as your male counterparts, but you can still build bulky muscles. If big muscles are your aim, the "P90X Fitness Guide" recommends lifting heavier weights where you reach your maximum at eight to 10 reps. If you can go beyond 10 reps then you should increase your weight.


There are exceptions to every rule and for some of the exercises Tony Horton, the creator and host of P90X, will tell you to perform a specific number of reps regardless of your goals. For instance, in the "Shoulders & Arms" routine you are supposed to perform in-and-out straight-arm shoulder flys for 16 reps. Horton will advise you of any exceptions to the rules in the videos.

Alternative to Dumbbells

You don't need to use dumbbells at all if you don't want. The "P90X Fitness Guide" states that you can also use resistance bands. According to the University of Colorado resistance bands are just as efficient as free weights. When selecting bands, do so using the same guidelines as dumbbells. Choose a band that gives you a maximum of eight to 10 reps for bulk and 12 to 15 reps for tone.