13 Best Adjustable Dumbbells: Pros, Cons, Reviews

PowerliftingTechnique.com is independent and supported by our readers. We may earn a commission if you buy through the links below. For more, see our disclosures page.

A personal home gym is high on the wish list for most fitness enthusiasts. But purchasing all that equipment gets expensive fast. And you have to have ample space to store all this equipment. 

Owning a heavy adjustable dumbbell set is a solution to both of the problems mentioned. You benefit from a complete dumbbell weight set without giving up an entire room. 

To help reduce time spent researching and increase time getting fit, here are the 13 best adjustable dumbbells in 2023:

1. Nüobell Adjustable Dumbbells – Best All-Around
2. PowerBlock Elite Series Adjustable Dumbbells – Best for Durability
3. Ironmaster Quick-Lock Adjustable Dumbbells – Best for Heavy Weight
4. Rogue Db-15 Loadable Dumbbells – Best Loadable Dumbbells
5. NordicTrack 55-pound Select-A-Weight – Best for Beginners
6. FLYBIRD 55-pound Adjustable Dumbbells – Best for Advanced Beginners
7. Kensui AdjustaBELL – Best for Budget
8. PowerBlock Pro Series Adjustable Dumbbells – Best for Intermediate Lifters
9. Bowflex SelectTech 552 – Best for At-Home HIT Workouts
10. Yes4All Adjustable Cast Iron Dumbbells – Best Bare Bones Option
11. Snode AD80 – Best Drop Proof Option
12. Pepin PRO Series Adjustable Dumbbell – Best for Powerlifters
13. Merax Deluxe Adjustable Dumbbell –  Best Value

Buying the first cheap pair of adjustable dumbbells that you can find may cost you in the long run. Don’t waste money on a product that could break quickly, or even worse, while using them.

This article will guide you through the different heavy adjustable dumbbell options on the market and which one you should choose relative to your training needs. I’ll also provide detailed insights for each product, drawing on my 10+ years of experience as a personal trainer. 

Featured Adjustable Dumbbells

• Nüobell Adjustable Dumbbells – Best Overall 
• Kensui AdjustaBELL – Best for Budget
• Pepin PRO Series Adjustable Dumbbell – Best for Powerlifters 

Check out this article for a more in-depth look at the different types of dumbbells. 

Why You Should Trust Powerlifting Technique

Our team is made up of fitness professionals who have been in the industry for many years. We train real people with real problems.

We understand the importance of having high-quality training equipment. We know because, over the years, we have purchased the same or similar equipment for ourselves and our clients. 

How We Reviewed These Adjustable Dumbbells

We utilized our decades of experience to help you make the best decision possible for your adjustable dumbbell choice. We know what a good dumbbell should feel like and what material is needed to withstand the test of time. Additionally, we factored in different training types and lifting styles to ensure we compiled a list that will fit your training needs no matter your training goal.

13 Best Heavy Adjustable Dumbbells

1. Nüobell Adjustable Dumbbells – Best All-Around Adjustable Dumbbell

Pros

• Goes up to 80LB (160LB total)
• Steel, knurled handle 
• Easy to change weight
• Rust-resistant aluminum option

Cons

• Not expandable
• Plastic components

Rating: 4/5

Specifications

• Steel and plastic construction
• Dumbbell size: 17” L x 7.5” H x 7.5” W
• 2-year warranty
• 50 or 80lb pairs with 2 portable cradles
• 5lb increments starting at 5lbs

When I was looking for an at-home, space-saving adjustable dumbbell set that went up to a respectable weight, Nüobell was my answer. I think it’ll more than fit your needs as well. 

The open-handle design is an excellent feature of these adjustable dumbbells. The straight bar handle is similar in design to many dumbbells you will find in a commercial gym. The dumbbell handle even comes with knurling to further enhance the natural feel of a fixed dumbbell. 

The price is one of the main deterrents for this particular set of heavy dumbbells. The 50 LB pair is slightly cheaper, but you’ll be tacking on an additional charge to add 30 LBS to each dumbbell to reach the 80 LB set. 

 This means you’ll not be dropping these bad boys unless you have a wad of cash burning a hole in your pocket. 

Overall, they are great heavy-weight adjustable dumbbells. If you’re serious about lifting heavy but lack the space and resources for an entire fixed dumbbell set, Nüobell has you covered. 

2. PowerBlock Elite Series Adjustable Dumbbells – Best for Durability

Pros

• Very durable
• 3 different weight options
• 2.5 LB increments
• Goes up to 90 LBS

Cons

• Square shape
• Different hand positioning than normal dumbbells

Rating: 4/5

Specifications

• 3 different configurations, 50 LB, 70 LB, and 90 LB sets. 
• The square-shaped, up to 90 LB adjustable dumbbell has a welded steel construction.
• Grip diameter is about 33m (1.265”) and is covered with a black powder coating. 
• The selector pin utilizes a magnetic pin rated for a 500 LB max load. 
• Dumbbell size: 6” H x 6” W x 11.75-16.25” L. 

If you’re prone to breaking equipment, get the PowerBlock Elite Series Adjustable Dumbbell. 

This is one of the few options for having a 90lb adjustable dumbbell. The non-traditional, caged handle is the trade-off for having the best adjustable dumbbells for 90 LBS. Personally, having my hand in the cage feels like a hand prison, and I don’t have very large hands. If you can overlook the square shape of the dumbbells and the hand cage, you are setting yourself for the most durable adjustable dumbbell on this list. 

Additionally, when you adjust the weights, the length of the overall length adjusts with you. Meaning you’re not going to have extra handle sticking out when you drop weight, like some other adjustable dumbbells. Having the extra length makes some exercises like bench and shoulder press awkward. If you’re not ready to make the jump straight into the 90 LB set, you can get the 50 LB set and purchase the additional kit for 70 or 90 LBS down the road. 

Making the 2.5lb weight change is a bit clunky, and these high-weight adjustable dumbbells are not the best options for quick weight changes on the market. So long as you’re not doing an every-minute-on-the-minute workout. 

Overall, the PowerBlock is a bit clunky and certainly a non-traditional shape, but it’s a solid, well-built product that will last you a long time. 

3. Ironmaster Quick-Lock Adjustable Dumbbells – Best Heavy Weight Adjustable Dumbbell

Pros

• Feels like a “real” dumbbell
• Can go up to 165 lbs for each dumbbell
• Heavy Duty
• Lifetime Warranty

Cons

• Stand is slightly small and sold separately

Rating: 4.5/5

Specifications

• The Quick-Lock handle makes for great ease of use. The same patented technology allows you to fasten your plates snuggly without worrying about plates jostling around while you lift. 
• Standard dumbbell set starts at 75 lbs for each dumbbell. However, you can purchase additional add-on kits to take EACH dumbbell up to 165 lbs. 
• The all-metal, no-plastic design is built with avid gym-goers in mind. You get a normal-feeling dumbbell with the Ironmaster Quick-Lock Adjustable dumbbells. 
• The handle grip diameter is 1.25” and 6.5” long. 
• The handle is not caged giving you a more realistic dumbbell feel. 
• Dumbbell size: 6.7” H x 6.7” W x 14.5” L

If you are unwilling to compromise on quality, there is no better option than Ironmaster Quick-Lock Adjustable dumbbells. These are hands down the heaviest adjustable dumbbells I’ve tried. 

They are also the most realistic feeling dumbbells, with a knurled handle grip and all-metal construction. If your workouts are dumbbell dominant but do not have the space or resources to accumulate an entire dumbbell rack, the Ironmaster Quick-Lock Adjustable dumbbells are for you. 

The base set is even cheaper than many of the adjustable dumbbells on this list. This is why I believe the Ironmaster is the best heavy weight option on the list. 

A common complaint for other adjustable dumbbells is their tendency to break. Factor in very cold temperatures for garage gyms that are not heated, and you have a great opportunity for cracked plastic and a WHOLE bunch of money down the drain. Ironmaster has a lifetime warranty and all metal construction, making it durable enough for a lifetime or two. The construction of these adjustable dumbbells is so resilient, so solid it’s almost as if the company is saying, “I dare you to break these.”  

The only real complaint is the stand these dumbbells are supposed to sit on. The stand is slightly smaller than it needs to be, and it does not come with the dumbbells, they are an additional charge. 

Overall, if you are looking for an awesome pair of adjustable dumbbells that your kid’s kids can train with down the road, get the Ironmaster Quick-Lock Adjustable Dumbbells. 

4. Rogue DB-15 Loadable Dumbbells – Best Loadable Dumbbells

Pros

• Highly customizable
• Knurled bar
• More weight, less money than buying an entire dumbbell rack

Cons

• Must purchase separately extra plates and collars

Rating: 4/5

Specifications

• Quality product made in the USA by top brand, Rogue Fitness. 
• Comes with a lifetime warranty. 
• Sleeves equipped with bushings for better rotation. 
• Each DB-15 bar weighs 14lb. 
• The bar is 28.5mm in diameter and has multi-patterned knurling. 
• Dumbbell size: 20.5” L (height and width depend on the plates you add).

Based on my first-hand experience using loadable dumbbells over the years, I can tell you Rogue puts out solid equipment. Loadable dumbbells are great for many of your basic muscle-building exercises, like bench press, rows, shoulder press, etc.  

In my experience, you would not want to use these for exercises like dumbbell cleans or snatches. Not that you cannot use loadable dumbbells for these activities, but through my own trial and error, having the extra end of the barbell sticking out and flying at your face is unnerving. 

Suffice it to say, hitting yourself in the head or face with a dumbbell isn’t a pleasant experience any way you spin it — some rubber coating is better than no rubber coating. Apart from my own experience with loadable dumbbells, you won’t be upset if you choose to go with the loadable dumbbells from Rogue Fitness for your heavy adjustable dumbbell needs. 

A couple of things to keep in mind when purchasing these loadable dumbbells. 

1. The price on the Rogue website is for one barbell, no plates, no collars, just the one 15lb barbell. So things can get expensive quickly. Of course, you'll still spend less than purchasing an entire dumbbell rack from 5 lb dumbbells to 70 or 100 lb dumbbells. 
2. Second, where do you store the extra plates you’re not using on your loadable dumbbells? While the weight plates are smaller than typical weighted plates designed for a full-length barbell, they still take up space on your training floor.

Overall, if you want top-quality loadable dumbbells and you have a decent budget, the Rogue DB-15s are a great fit. 

5. NordicTrack 55-Pound Select-A-Weight – Best for Beginners

Pros

• Cast iron plates
• Aluminum, knurled handle 
• Priced very well
• 2.5 to 5 lb weight increments

Cons

• Only go up to 55 lbs

Rating: 4/5

Specifications

• Handle is metal and has knurling. 
• The plates are metal, but other parts of the dumbbell are plastic. 
• Selector pin style for weight changes. 2.5 lb weight change increments. 
• Dumbbell size: 8.5” H x 11.4” W x 19.4” L

The NordicTrack carries the best budget adjustable dumbbell I’ve tried on the market. Not because it’s got the greatest weight change mechanism but because it offers the best bang for your buck. 

Based on my observations, this wouldn’t be the best option for a powerlifter or strength athlete. Still, for the majority of fitness enthusiasts, this set of dumbbells will cover all the essentials. 

While the cast iron plates and aluminum handle increase durability, there are still plastic components, and you’re not going to want to drop these as they can break. Despite the little plastic, this will feel like a dumbbell you would normally use at your local gym. 

The NordicTrack website also touts a free 30-day subscription to iFIT, which offers workout classes to test your fitness abilities in many ways. 

If you’re on a budget and don’t have much space for a full workout studio, the NordicTrack 55-pound Select-A-Weight adjustable dumbbell will be your best choice. 

6. FLYBIRD 55-pound Select-A-Weight – Best for Advanced Beginners

Pros

• Easy to change weight system
• Can purchase one at a time 
• Metal plates
• Traditional dumbbell shape

Cons

• Must make 10-pound jumps at a time

Rating: 3/5

Specifications

• Cast iron plates, aluminum handle. 
• Traditional dumbbell shape.
• Easy-to-use twist weight selector handle. 
• Comes with stands. 
• Goes from 11-55 lbs. 
• Dumbbell size: 6.9” H x 7.9” W x 16.1” L

In my research, it’s easy to become overwhelmed with all the different adjustable dumbbell options on the market. That’s why I loved my experience with Flybird dumbbells.

The team at Flybird’s offers lifters the chance to purchase one dumbbell at a time to test the product out. This means you won’t have to spend a lot of money for a set that you may or may not like. In other words, Flybird’s helps you get to lifting faster. That’s a win. 

But the lowest weight is a bit odd, starting at 11 lbs. Another oddity is that you cannot make jumps smaller than 10 lbs at a time. So for someone who has some lifting experience, this isn’t a huge issue. For a novice lifter, that would be too much for some exercises. 

This is why I recommend this dumbbell for the advanced beginner. The 55 lb top weight means you won’t bite off more than you can chew, but the 10 lb jumps will challenge you and make you stronger. 

The coated cast iron plates are durable and the aluminum handle feels sturdy. The only downside to the handle is that there is minimal knurling. For those who are heavy sweaters, this adjustable dumbbell may slip when you’re in the thick of training. Nothing a little chalk can’t fix, but definitely something to consider before purchasing. 

If you’re on the fence about adjustable dumbbells, but you want to try out a quality product, Flybird 55-pound Select-A-Weight has you covered. 

7. Kensui AdjustaBELL – Best for Budget

Pros

• Lightweight but durable
• Inexpensive
• Travel-size
• Can accommodate up to 70lbs each dumbbell

Cons

• Entirely plastic

Rating: 4/5

Specifications

• Made entirely from hard nylon. 
• Metal extension pegs are available for heavier weight. 
• Weighs 2 lbs per handle. 
• Accommodates 1” and 2” plates. 
• Holds up to 70 lbs per handle. 
• Dumbbell size: 20.5” L

I found changing plates on the Kensui AdjustaBELL to not be the fastest process in the world. But the fact that no matter what kind of plate you put on this bar, it will stay flat is huge. 

Most loadable dumbbells have excess bar and locking mechanisms that protrude from your plates. This excess metal makes it difficult to set up for exercises like the bench press, where you may need to rest the dumbbells on your quads to get into a proper lifting position. Kensui AdjustaBELL took that into consideration with their design. 

While the whole assembly may be hard nylon, it will easily hold weights that exceed the run-of-the-mill 50s you will find in just about every hotel. You can toss these in a travel bag and, assuming you have weight-lifting plates where you’re going, you can easily slap on plates and get to your dumbbell workout routine. 

The twist-on locking system ensures a snug fit for 1” and 2” diameter plate inserts. The only real drawback is the handle. The website says it has knurling when in reality, these are etched lines that look like knurling but don’t feel like a true knurling on a metal dumbbell. 

The Kensui AdjustaBELL is a great option for those who are looking for a pump on a budget or on vacation. 

8. PowerBlock Pro Series Adjustable Dumbbells – Best for Intermediate Lifters

Pros

• Quick adjustability
• Can go up by 2.5 lb increments 
• No cradle or tray required
• Steel plates

Cons

• Not expandable

Rating: 4/5

Specifications

Dumbbell size: 12.5” L x 7” W x 7.25” H

Not to be confused with the PowerBlock Elite Series or PowerBlock Pro EXP, both of which offer expandable adaptors.  The PowerBlock Pro is best suited for folks who can lift up to 50 lbs in each hand but do not have aspirations to go any higher than that limit. 

The solid construction and not needing a tray to switch plates are a couple of reasons why the PowerBlock Pro Series made my list. Additionally changing weights is a relatively simple process once you get the hang of it. You can also increase by 2.5lb increments, opening up many lifting opportunities. The weights are secured by a pin and magnetized to make sure your lifting experience doesn’t wind up a fail video. 

This adjustable dumbbell set is a great choice for intermediate lifters looking for the equivalent of an entire weight set in the size of a shoebox. 

9. Bowflex SelectTech 552 – Best for At-Home HIT Workouts

Pros

• Fast adjustments
• Can shift weight distribution from side to side
• 2.5 lb weight increments
• Motion tracking app available

Cons

• Very long regardless of weight chosen

Rating: 3/5

Specifications

• Weight selection dial system. 
• Steel, Nylon, and Rubber construction make for long-lasting, durable construction. 
• Dumbbell size: 16.9” L x 8.3” W x 9” H

There are a couple of reasons these adjustable dumbbells landed a 3 out of 5. For one, they are priced too high relative to options like the NordicTrack 55-pound Select-A-Weight, which offers a sturdier, more metal-based frame. Second, no matter what weight you choose, these stay the same length, which is fine for the heavier weights, but annoying for the lighter weights. 

The Bowflex Select Tech 552 is a great adjustable dumbbell for people who do at-home workouts that are high-intensity and require multiple weight changes in a short amount of time. For lifters who are looking for more strength-based activities, there are better options in regard to heavy adjustable dumbbells. 

A plus to these adjustable dumbbells is that it comes with a Motion Tracking app called JRNY that will help you keep track of your reps and movements. Using the app’s an additional fee, but if you’re not spending the money on a gym membership, why not use this neat feature?

10. Yes4All Adjustable Cast Iron Dumbbells – Best Bare Bones Option

Pros

• Classic, simple construction
• Easy to change plates 
• Large weight range
• No frills, no fuss design

Cons

• Chrome coating could chip and peel over time

Rating: 3/5

Specifications

• Cast iron
• Non-slip
• Rust resistant
• Diamond knurled
• Dumbbell Size: ‎14.37″L x 12.4″W

If you’re tired of scouring the internet and want a perfectly fine pair of dumbbells that aren’t going to break the bank, but will get the job done, Yes4All has your answer. These are not flashy and not sexy, but they will certainly cover all the basics and more. 

These won’t do as they cap out at 100 lbs per dumbbell for a serious powerlifter, but that’s certainly nothing to scoff at, especially for this price point. 

From personal experience, the star lock collars can come loose after doing a few reps if not fastened properly. Not a deal breaker, but something you definitely want to pay attention to if you don’t want to smash your toes while working out. 

Like the Rogue DB-15 loadable dumbbells, you’ll have a pile of weights you’ll have to manage, but if you just want to train and don’t need anything fancy, here’s your answer. My only other guff with this particular style of adjustable dumbbell is the extra sleeve that protrudes from the plates. You can’t lay these flat like you can the Kensui AdjustaBELL, but these will definitely get the job done. The chrome coating can chip over time if you bang them around a lot, but in my opinion, it adds character to your equipment. 

11. Snode AD80 – Best Drop-Proof Option

Pros

• Drop proof up to 32”
• Simple weight change knob, not integrated to the handle
• Plates fit snugly bc of dovetail plate design

Cons

• Expensive

Rating: 4/5

Specifications

• Cast-Iron construction. 
• Aluminum inner rod for weight adjustments. 
• Fixed, non-slip, knurled handle. 
• Dovetail Groove Dumbbell Plates. 
• Dumbbell Size: 18.11in L x 6.68in W x 6.68in H.

If you want a traditional feeling dumbbell, with good knurling, plates that won’t wiggle when lifting, and a fixed handle that won’t shift, you need the Snode A80. 

Cheaper heavy adjustable dumbbell options have plates that shimmy and shake just enough to be annoying when you’re lifting. The way these plates fit together ensures that an annoying, jiggling feeling will not happen. 

If you often train for hypertrophy or muscular fatigue, you owe it to yourself to get a pair of Snode A80s because these bad boys are drop-tested up to 32”. You can train to failure, and if you accidentally drop the plates, you won’t have to worry about shelling out several hundred dollars to get another pair of cheaply made adjustable dumbbells. 

These are expensive, so you’ll have to pay quite a bit upfront, but they’ll last you for a long time. 

12. Pepin PRO Series Adjustable Dumbbell – Best for Powerlifters

Pros

• All metal
• Can be used for heavy weight lifting 
• Durable, powder-coated plates 
• Lay flat design collars

Cons

• Not droppable

Rating: 4/5

Specifications

• Knurled, metal handle. 
• Cast iron plates. 
• Barbell designed for 1” hole plates. 
• 5lb weight increments. 
• Dumbbell Size: 6.6” L.

For those serious about lifting heavy weight, but not seriously lacking space this Canadian-made dumbbell is the way to go. 

The price up front looks steep and the add-on features increase that price even closer to the $1000 mark. But compare that price to purchasing a couple of pairs of 100+ lb dumbbells and you’ll see the bargain. 

The best part about these loadable dumbbells is that you can actually lay them flat, regardless of the weight on the bar. Your ultra-value options like Kensui are phenomenal for on-the-go scenarios, but for long-term training in a home gym, you want something sturdy and long-lasting. 

The only downside to these dumbbells is that you’re not going to want to drop these loadable dumbbells. They’re all metal, but that doesn’t make them impervious to breaking. Meaning, if you’re training to fatigue and often find you have a case of the dropsies, best choose another adjustable dumbbell. 

13. Merax Deluxe Adjustable Dumbbell – Great Value Option

Pros

• Color coordinated plates for easy reference
• Not limited to 50lb weight cap 
• Traditional weight shape

Cons

• No additional weight add-on’s

Rating: 4/5

Specifications

• Dumbbell Size: 19” L x 8” W

These have more moving plastic options than other adjustable dumbbells, but that doesn’t stop these Merax Adjustable Dumbbells from being great. You’re not limited by a 50-55 lb cap on the weight for these adjustable dumbbells. You don’t even have to buy additional plates to get up to the 70 lb cap as they are already installed. 

While these may not be as durable as their mostly metal counterparts, you can still get a great workout with them. For the price you pay, these dumbbells offer a lot more variability than some of the more expensive options. If you don’t want to deal with star locks, loading individual plates, or heavy metal plates scratching up your nice floors, Merax Deluxe Adjustable Dumbbells are for you. 

Buying Guide: What To Consider When Buying Adjustable Dumbbells

Weight Range

One of the most important factors to consider when buying adjustable dumbbells is the weight range. Make sure that the weight range of the dumbbells is suitable for your fitness level and that it allows you to progress as you get stronger. 

Ease of Use

Look for adjustable dumbbells that are easy to adjust and lock into place securely. You should be able to change the weight of the dumbbells quickly and easily during a workout. 

Durability

Consider the durability of the adjustable dumbbells, particularly if you plan on using them frequently. Look for options made from high-quality materials that can withstand heavy use. 

Size and Storage

Adjustable dumbbells come in different sizes, so consider the size of the dumbbells and make sure that they will fit comfortably in your workout space. Also, consider how easy they are to store when not in use.

If you want more options for your home gym but want to save on space, check out our article on the best adjustable kettlebells.

Price

Adjustable dumbbells vary in price, so consider your budget and look for options that offer good value for the price. 

Benefits of Adjustable Dumbbells

Versatility

With adjustable dumbbells, you can easily change the weight of the dumbbells to suit your training needs. This makes them versatile tools or a wide range of exercises and fitness levels. 

Space-saving

Adjustable dumbbells take up less space compared to traditional dumbbell sets, which can be a  major advantage for those with limited training space.

Cost-effective

While adjustable dumbbells may have a higher upfront cost compared to traditional dumbbells, they can save you money in the long run as long as you don't need to purchase multiple sets of dumbbells as you progress in your fitness journey. 

Convenience

With adjustable dumbbells, you can change th weight of the dumbbells quickly and easily, which can be convenient during a workout when you need to switch between exercises or adjust the weight.

Progression

Adjustable dumbbells allow you to increase the weight in small increments, which can be beneficial for progressive overload and muscle growth.

Overall, adjustable dumbbells offer a convenient, versatile, and cost-effective way to incorporate resistance training into your fitness routine.

You need to read this article if you’re truly concerned about dropping dumbbells.

Frequently Asked Questions

Here’s an in-depth look at the differences between cheap vs expensive dumbbells

Final Thoughts

Here are the best adjustable dumbbells you can get on the market right now. 

• Nüobell Adjustable Dumbbells – Best Overall 
• Kensui AdjustaBELL – Best for Budget
• Pepin PRO Series Adjustable Dumbbell – Best for Powerlifters 

The Nüobell Adjustable Dumbbells check off several important features when it comes to training with heavy adjustable dumbbells. They are durable, easy to use, go up to 80 lbs per dumbbell, and are fairly priced. 

The Kensui AdjustaBELL is a great option for those on a budget but already have some plates. The intuitive design lets you use plates with 1” to 2” diameter inserts. While the dumbbell itself is made of plastic, this is not a limiting factor. The lay-flat feature is a standout amenity, a component many of the other adjustable dumbbells did not consider. 

While it’s not the cheapest option, the Pepin PRO Series Adjustable dumbbells will definitely cover the needs of many powerlifters looking for a serious set of adjustable dumbbells. You still shouldn’t drop these, but powerlifters are supposed to be strong and train their eccentric motions aggressively, so no drawbacks there. 

Adjustable dumbbells are a great training option for people who are limited in space but don’t want to spend their entire savings account on a rack of fixed dumbbells. The adjustable dumbbell that is appropriate for you largely depends on your training goal and abilities.