Generally speaking, people choose according to their height and weight. According to China people's regular physique and exercise intensity, and considering the stage of increasing dumbbell fitness intensity in the future, the following standards are implemented:

1, height 1, weight 60 kg to 25 kg under 60 meters.

2, height 1, 70 meters below the weight of 70 kg to 30 kg combination.

3, height 1, 80 meters below the weight of 80 kg to 35 kg combination.

4. The combination of height 1 and weight of 95 kg to 45 kg under 90 meters.

5. If the purpose of dumbbell fitness is to gain muscle, do 8RM to 10RM5 to 6 groups of dumbbell movements every day.

6. If the purpose of dumbbell fitness is to keep fit, do 5 to 6 groups of dumbbell movements every day 15RM to 20RM5.

RM is the maximum number of repetitions, and the maximum number of actions that a dumbbell with a certain weight can complete is called RM. For example, a dumbbell weighing 30KG can complete 8 movements at most, so it is called an upward inclined dumbbell bench press weighing 30 kg.