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Hit the weights to help you run faster and give your PBs a lift

Gone are the days when aspiring athletes had to choose whether they wanted to pound the pavements or lift weights in the gym. Studies have repeatedly shown the two can work symbiotically to form a stronger, faster and more efficient runner. Plus, the stronger your muscles and connective tissues are, the less likely you are to get injured. That's why we recommend strength training one to two times a week, if you can. And one way that you can make it easier to fit in is by doing it at home.

'Why should I buy an adjustable dumbbell over a trusty fixed weight pair?' you say. We’re glad you asked.

Though the humble dumbbell is the ultimate home workout tool, adjustable incarnations offer more versatility, thanks to their wide variety of weight options. A lone adjustable weight will let you add progressively heavier loads to your squats, deadlifts, presses, rows and more, all of which (when paired with the right nutrition) build functional muscle.

Adjustable dumbbells might look pricey on the face of it, but they offer a multitude of different weights in one compact package. So, you can up the load as your strength grows to make sure your muscles are continually challenged. This saves you from having to splash £50+ on a new set of fixed dumbbells when your current weights start to feel too light.

While social media often portrays home gyms as spacious and well-equipped, the reality is many of us are lifting in our living rooms. If so, you probably don’t have space for a bulky rack of dumbbells taking up an entire wall of your house. However, adjustable dumbbells mean you can still have just as many weight options, while taking up the equivalent space of a footstool.

Though there are a couple of anomalies — like the Northdeer and Powerblock pairs we tested — most adjustable dumbbells can be categorised as spinlock, dial or digital.

This is what to expect from each category:

About: These classic dumbbells are usually bought as a set containing two bars, several smaller weight plates and four spinlock collars. The collars spin into place along the grooved ends of each bar to secure the plates. Add more as required.

Strengths: The lack of tech means they are cheaper and more straightforward to use than other adjustable dumbbells. Often made from cast iron, the best pairs are also hardy, durable and reliable.

Weakness: You have to spin the collars on and off every time you want to change the weight, making this a lengthy process. They also tend to have a lower maximum weight than dial and digital dumbbells.

About: As well as a central bar and weight plates, these dumbbells also come with a holding. To change the weight, load them into the dock and use labelled dials on either end to select an appropriate load. The necessary weight plates will then attach to the central bar, while any that are surplus to requirements will be neatly left behind when you lift the dumbbell out of the dock.

Strengths: With up to 40kg per weight (courtesy of the brawny team at MuscleSquad) dial dumbbells can be a good option for seasoned lifters. Changing the weight is quick and easy, and they store neatly in their holding docks.

Weakness: We found some dial adjustable dumbbells could be a bit clunky to load in and out of their holding docks, and those with metal plates would rattle when pressed overhead. The plastic casing on the Bowflex’s plates proved to be a quick fix to this, though.

About: One for the tech-heads among you, changing the weight of a digital adjustable dumbbell is a swift and painless process. Simply load it into the holding dock, select your weight using a button-controlled LCD screen on the dock and the weights themselves will take care of the rest. As with dial dumbbells, the required plates will automatically attach, and the rest will be left orderly stored in the dock.

Strengths: Changing the weight of these dumbbells couldn’t be less labour intensive. The digital weights we tested were also sturdy, compact and came as a pair, meaning we weren’t limited to unilateral (single-sided) movements.

Weakness: These dumbbells have to be plugged into the wall to change the load, and the maximum weight of the pair we tested (the Jaxjox’s 22.7kg) might not be enough for those well-versed in strength training.

As you scroll, know that each and every adjustable dumbbell you see before you has been put to the test by our Runner’s World Lab experts.

First, they checked how easy it was to change the weight, making sure the plates loaded smoothly and felt secure. Then they took them for a spin, working their way through a session of strength training staples including squats, lunges, curls and pressing movements, before awarding each one a score for its design, ease of use and performance.

The best adjustable dumbbells were effortless to load, felt as solid as a fixed dumbbell and were easy to wield, with a good variety of weight options.

We never thought we’d need a dumbbell with Bluetooth connectivity, but here we are. This innovative pair of free weights can connect to an app and track your workout in real-time, keeping a record of sets, reps and weight lifted. The app will even keep tabs on your progress, using a machine learning algorithm to calculate your Fitness IQ score (a numerical representation of how you are performing in relation to your health goals). And that’s not all.

Changing the weight with the touch of a button on the digital holding dock was a breeze, saving us from lugging plates around between exercises. And, when the necessary weights had been attached, the dumbbells themselves felt solid and secure with no unwanted rattling. Their compact, rounded shape meant they never felt unwieldy or awkward, confirming what we already suspected: we’re digital dumbbell converts.

Key specifications Type: Digital Sold as a pair: Yes Maximum weight: 22.7kg Minimum weight: 3.6kg

The metallic clang of plate on plate may provide a wave of nostalgia for ardent gym-goers. But noise-sensitive neighbours are more likely to see red mist descend if their slumber is disturbed by your early morning workout. Luckily, the plastic casing around this Bowflex dumbbell’s plates meant they made next to no noise, even when push-pressed overhead.

While their 24kg maximum weight may not be enough to PB your bench press, the SelectTech’s 15 weight options provide plenty of scope for isolation movements. The rubber handle was more comfortable than most of its metal competitors and they looked neat when stored in their holding dock.

You have to toggle a dial on either end of the dumbbell (rather than just one side) to adjust the weight, so they’re not the fastest to adjust. But the process is still a darn sight quicker than any spinlock set.

Key specifications Type: Dial Sold as a pair: Yes Maximum weight: 24kg Minimum weight: 2kg

If you’re new to strength training, there are few brands better placed to introduce you to this method of exercise than York, who has been pioneering weightlifting equipment since 1932. As you’d expect from a company with almost a decade of experience to draw upon, this dumbbell set has a quality feel and polished finish that impressed our expert. The instructions also include a detailed description of some of the exercises you can do — ideal for those just getting started.

The spinlock collars spun smoothly into place with no stiffness whatsoever, and we liked that the weights were clearly labelled on the side of each plate. The maximum weight of 10kg on each dumbbell probably isn’t enough for those who’ve been around the bodybuilding block once or twice, but it’s easily enough for adding resistance to a high intensity circuit workout.

Key specifications Type: Spinlock Sold as a pair: Yes Maximum weight: 20kg Minimum weight: 1.3kg

Don’t underestimate this dial adjustable dumbbell on account of its modest price tag. It offers 10 weight settings rising from 2.5kg up to 25kg, and we found adjusting the load was a cinch thanks to the smooth dial and safety lock. You’re also only required to turn one dial when moving through the weight settings, saving precious time during circuit workouts or supersets.

The rubber knurling and plastic central bar felt a bit cheaper than premium metal competitors, and the bulky shape could be somewhat cumbersome for exercises like bicep curls, catching against our thighs during the initial phase of the movement.

Still, if you’re seeking an adjustable dumbbell with a wide range of weights for a more affordable price, you can call off the search.

Key specifications Type: Dial Sold as a pair: No Maximum weight: 25kg Minimum weight: 2.5kg

Dial these dumbbells up to their full capacity and you’ll have 80kg of weight to play with — enough to make even seasoned lifters weep after a set of walking lunges. But you can also strip them down to just 5kg, and they have ten settings in between, so there’s something for everyone.

The metal plates rattled a bit during more dynamic movements and the dumbbells weren’t the smoothest when lifting them in and out of their holding docks. But, when we’d slipped them into the tray, changing the weight was a simple and speedy endeavour — you only need to adjust one dial per weight. The addition of a safety lock was appreciated too, making sure the plates were securely fastened in place before we pressed them overhead.

If you’re looking to make strength gains to supplement your running, the wide range of weight settings available make these dumbbells a worthy choice.

Key specifications Type: Dial Sold as a pair: Yes Maximum weight: 40kg Minimum weight: 5kg

And now for something completely different. Initially, it’s easy to mistake this Northdeer offering for a fixed weight dumbbell, as it comes with 12.5kg already attached to the bar. However, these weights have grooved holes on either end that can be used to attach additional plates with screws built into them (much like a nut and bolt combo).

This out-of-the-box design provided the sturdiest experience of any adjustable dumbbell we tried, making these great for functional movements like snatches and devil’s press (add these into a full-body workout at your peril). The removable rubber rings that fit around the attached plates are also a clever feature for protecting your floors.

There aren’t too many weight options to choose from (12kg, 17kg, 20kg and 25kg) and the lightest setting is still quite heavy. But, if you’re after something a little bit different, this stylish dumbbell is worth looking into.

Key specifications Type: N/A Sold as a pair: Yes Maximum weight: 25kg Minimum weight: 12.5kg

Adjustable dumbbell pioneer PowerBlock is a popular name among the home workout faithful, and it’s easy to see why. Its unique system (which sees weights stacked vertically around a central handle and adjusted using a pin, reminiscent of your local gym’s resistance machines) makes them a compact and solid option.

The flat base means they’re easy to store without the need for a holding dock, while also making them great for exercises like renegade rows and dumbbell push-ups.

The blocky design took a bit of getting used to, and our expert found having the handle within the weight stack could be unwieldy at times. But they praised the PowerBlock pair for their robust design and said they liked that they had the option of buying extra blocks to add weight when needed.

Key specifications Type: N/A Sold as a pair: Yes Maximum weight: 22.5kg Minimum weight: 4.5kg

Splurging on an adjustable dumbbell can be a hefty investment, so picking up a spinlock set for less than 50 quid is a bit of a bargain. Now, there’s always a risk when you find a cut-price option that you’re sacrificing on quality, but we can say with confidence that isn’t the case here.

The 18-piece set comes with two bars, four collars and a selection of smaller weight plates. We particularly liked the inclusion of 0.5kg plates (a unique feature for these ‘bells) as they allowed us to gradually increase the weight when progressing on lighter lifts like the lateral raise or rear delt fly.

The maximum weight — 10kg on each dumbbell when fully loaded — is on the lighter side, so the Opti’s aren’t suitable for anyone wanting to lift heavy. But if you’re just looking to do a bit of loaded strength training to supplement your regular running schedule, these reliable weights are more than up to the task.

Key specifications Type: Spinlock Sold as a pair: Yes Maximum weight: 20kg Minimum weight: 1.35kg