Why Adjustable Dumbbells Are the Smartest Strength Training Upgrade

An easy upgrade that makes working out from home easier, less intrusive, and more affordable.

MikeTyes

Feb 6, 2026 - 17:11

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Why Adjustable Dumbbells Are the Smartest Strength Training Upgrade

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February 06, 2026

February 06, 2026

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If you’ve ever tripped over a rogue set of weights in your living room (guilty), you know that home strength training can be… cluttery. Enter the beauty of adjustable dumbbells: one compact pair replaces what used to be a wall of iron and rubber. No more hauling multiple sets out, no more wondering which dumbbell goes with which rack.

Two standouts right now are the BowFlex SelectTech 552s and the BowFlex SelectTech 1090s and I was lucky enough to test both. Both save serious space and money compared to buying traditional dumbbells, but keep reading for my take on which set might be best for you.

Why strength training matters (especially for women)

First things first, why do we even want dumbbells? Many years ago, I was on a pretty steady fitness protocol of running and cardio. I saw the weights at the gym, but often felt deterred by the grunting dudes and my lack of knowledge. Now, I fully understand that strength training isn’t just for bodybuilders. Once I started strength workouts, I realized what I had been missing out on.

Research continues to show us that lifting weights supports muscle health, metabolic resilience, bone integrity, and aging with strength.

It’s hard to say no to this many benefits:

Regular resistance training can slow age‑related muscle loss 1 (sarcopenia) and even help reverse it with consistent effort. It’s also shown to reduce perceived stress (which I’ll definitely agree to).Weight training is linked to improved insulin sensitivity and regulating blood glucose for overall better metabolic health.One study found that strength training was associated with reduced biological aging 2when done regularly (90 minutes per week led to nearly four years’ difference). That means it’s turning your inner age backward while your birthdays keep coming.While aerobic exercise has gotten all the glory for heart health, splitting exercise time between resistance and aerobic training also supports heart health and reduced risk of cardiovascular disease, while offering more of the benefits of increased muscle.We can’t forget the brain: Two resistance training sessions 3 a week can help protect memory, prevent brain shrinkage, and improve neural health.

Point being, lifting is not optional if you want to feel strong, energetic, and confident in your body for decades to come, and finding a way to do it at home made me do it much more often.

What makes the BowFlex dumbbells worth buying

BowFlex engineered a solution to a clunky fitness essential that’s fast to adjust, sturdy, and easy to store. Both the 552s and 1090s come with:

Quick‑adjust dials that let you change resistance in seconds. You twist, click, and you’re ready for your next set. It’s oddly satisfying—like popping bubble wrap—and it makes progressive resistance feel a lot less annoying (ie, less weights strewn about your floor).Premium metal components and a secure locking system so you can lift without worrying about wobbling plates. I hold these babies over my face for a skull crusher and feel confident they’re not going anywhere. The black and stainless colors offer a classic vibe that can blend into any home gym.Storage trays that keep your weights neatly tucked away—no stepping on them at 6 a.m.—so working out in any-sized home feels less intrusive.They ship in about five days from the order date and are safely packaged, so you know they’ll arrive in pristine condition.

Why I love my BowFlex adjustable weights

Up until now, I’ve been buying new sets of weights each time I want to bump up my lifts. Of course, having enough space is an issue, especially since my “home-gym” doubles as a playroom (and sometimes even a guest room). I also realized I was hesitant to spend money on the next size up of dumbbells, even though I could have been lifting heavier for quite some time now, so I wasn’t getting all I could from my home workouts.

Owning adjustable dumbbells solved that problem. You get to know your baseline and then can adjust as soon as you need to. Yes, it’s an up-front investment, but if you know strength training will be a lifelong commitment, and you understand the importance of progressive overload, it really feels like an easy choice to make.

Since starting with my BowFlex dumbbells two months ago, I’ve added 5 to 7.5 pounds each to my arm workouts, 10 to 15 pounds each to my single-leg workouts (like lunges), and 20 to 30 pounds extra to my total lower-body moves (deadlifts, squats).

I feel stronger than ever, can see new muscle tone, and I’m more satisfied with my home workouts than I have been in a long time. I didn’t realize how desperately I needed to kick up the intensity of my strength training until I finally did it.

552s or 1090s: Which set should you pick?

Choose the 552s if:

You want more dynamic, agile moves. They’re ideal for exercises like single‑arm snatches, lunges to push‑presses, and higher rep circuits. Their range (5‑52.5 lbs) suits most mid‑range strength work beautifully. The 552s are also more approachable if you have a smaller frame.The 2.5 lb increments help you find the right weight for each move.

Choose the 1090s if:

You’ve been lifting for a while and want to go heavy and intentional. With a range up to 90 lbs per dumbbell, they’re great for strict, slow lifts—think heavy goblet squats or single‑leg deadlifts where form is everything. The downside is that they are slightly more bulky than the 552s, even when you’re not lifting the full amount of weight.

A few more considerations:

The 552s replace 15 sets of weights, the 1090s replace 17 sets.

The footprint for the 552s is 16.9" L x 8.3" W x 9" H and for the 1090s is 17.5" L x 9.5" W x 10" H, so not a dramatic difference in how much space they take upShipping fees vary—the 552s usually carry about a $30 charge, while the 1090s may be around $49, though free shipping promos pop up often.

Ultimately, it’s about how much you can safely lift with good form and how much you want to spend.

Below, you can see the difference: I'm holding the 1090s on the left and 552s on the right.

The takeaway

If you want to actually progress in your strength training, gain muscle, support longevity, and feel confident lifting at home, investing in adjustable dumbbells is a great idea. The BowFlex models give you a full range of weights without cluttering your space, and whether you go for the 552s or the heavier 1090s, you’re setting yourself up for more strength, not more equipment.