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How heavy should my dumbbells be?
 If you avoid the bench press like the plague, incorporating hand weights into you workout routines can be a less intimidating way to tone up. Building muscle burns more calories, decreases your risk for osteoporosis, and helps prevent injuries. But don't go straight for the ten-pound dumbbells during your first week of weight training. The proper weight for dumbbells is totally dependent on your skill level.
For beginners, try going a week exercising without weights to warm up your muscles, then start off by using one- to three-pound weights. When these weights no longer feel challenging, bump them up to three to five pounds. Advanced users should use no more than five to eight pounds.
Whether you're adding weight to your arm movements in step class or simply curling dumbbells, always begin your routine with five minutes of light aerobic activity, such as walking, cycling, or using a stair machine. Then thoroughly stretch each of the major muscle groups.
Finally, forget the notion of "no pain, no gain." You should expect to feel a certain level of discomfort if you're pushing yourself, but feeling pain means that there's something wrong. Don't push past it; just stop your workout and let your body rest.
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