Choosing Peloton Dumbbells (And optimize your workout)

Choosing the right weights for peloton classes will have a big impact on your results. In this article, I will explain which weights to get with a peloton?

For the peloton, you should get a couple of pairs of dumbbells that vary in weight. Some cycling classes include upper body segments where you use 1-3 lbs dumbbells. However, the strength and Bootcamp classes come with the use of 10-30 lbs dumbbells.

In other words, you will need different weights for different classes.

What Weights Should I Get For The Peloton?

In general, for the peloton, you should get a couple of light-weight dumbbells (1-3 lbs) and a couple of heavier weight dumbbells (15-20 lbs). The weight of the dumbbells will depend on your fitness level, strength, and the type of classes you’re planning to do.

However, just because some of the cycling classes use weight, it doesn’t mean you need to do them. In my honest opinion, adding 1-3 lbs dumbbells to the cycling class has nothing to do with the “toning” or “sculpting”.

It offers no actual physiological value and it doesn’t increase the metabolic rate. It also doesn’t burn more calories. You actually burn less because you stopped cycling.

Peloton Dumbbells Review and Experiment

To prove my point, I’ve done a little experiment on the peloton bike. On two separate days (one day off in between) I’ve done one peloton ride each. The goal of this experiment was to assess how effective are classes with “dumbbells”, comparing to regular peloton rides.

Here is the breakdown.

Day 145-minute Interval & Arms Class
Day 245-minute Interval Class

As you can see, the time and type of class were the same. The only difference was that during the interval and arms class you stop cycling for 4 rounds and start doing dozens of biceps curls, shoulder presses, and triceps kickbacks.


Results of my experiment showed significant differences. Take a look at the picture below.

On the left side, you can see the number of calories burned during day 1. On the right side, you can see the calories burned on day 2.

Peloton ride with versus without weights

The duration for both rides was 45 minutes.

Here are the details.

Day 145-minute Interval & Arms Class416 calories
Day 245-minute Interval Class537 calories

Day 1

I’ve attended the class where I had 4 rounds divided into two sections (one section intervals and one section arms). 7 minutes of hard interval followed by 3-4 minutes of biceps curls.

During this 3-4 minutes of arms work, my heart rate dropped significantly. The total amount of calories burned from day one was 416.

Day 2

On the other hand, on day 2 I’ve done the class that maintained my heart rate almost the same for the whole 45 minutes. As you can see, the results showed 537 calories, which is 121 calories more than from day 1.

What’s the point of doing this experiment?

The point of doing this experiment was to show that adding the 1-3 lbs dumbbells to the peloton class doesn’t lead to better results. If your goal is to burn more calories, it is much better to choose the peloton ride that is all about cycling.

On the other hand, if your goal is to tone your arms, it is much better to do a peloton strength class (or bike Bootcamp) that targets the upper body, arms, and shoulders with heavier weights.

Are Peloton Dumbbells Good?

In general, peloton dumbbells are good because they are supposed to be used by everyone. Seniors, beginners, and people who have shoulders injuries or are doing some type of rehabilitation can still benefit from using light 1-3 lbs dumbbells.

However, if you don’t have any mobility restrictions and your goal is to get stronger, you need to implement progressive overload. This means you should be looking at weights that will challenge you.

I’m not gonna be explaining here about progressive overload. I’ve already done that in my article “why is progressive overload important in a calorie deficit“, which I recommend you read.

As you’ve already seen, there is no real advantage from doing peloton rides together with lifting light weights. However, peloton does have a great solution called Bike Bootcamp (more on that later).

Are Peloton Dumbbells Worth It?

In general, peloton dumbbells are worth it for people who cannot lift heavier weights. However, for people who have a full range of motion capacity and don’t have injuries, it is more effective to use 10-30 pounds weights because they provide more resistance.

More resistance means better muscle adaptations. More resistance means more strength and better results. I would not recommend buying 1-3 lbs weights for the peloton class. Instead, I would reinvest that money and spend a little extra to buy 2 sets of heavier weights that you can use only for the strength and Bootcamp classes.

What weights come with a peloton? In general, peloton bikes come with a pair of light 1-3lbs dumbbells if you buy an essential package or higher. However, you can purchase a pair of rubber-coated cast-iron weights that range from 5 to 30 lbs from the peloton website.

Keep in mind that you will need to pay $45 to $95 for a pair of weights. If you think about it more, you can get the same weights from eBay or Amazon for half of the price.

Peloton Weights For Strength Training

Choosing the right peloton weights for strength training will depend on your fitness level. In this short guide, I will give you some tips on how to choose the weight based on your need and strength level.

What weights do you need for peloton strength classes? In general, for peloton strength classes you will need 10-30 lbs weights. People who are experienced know more or less what weight they can use. However, people who are just getting started don’t know which weight is right for them.

Knowing the right type of weight for training requires good body awareness. This comes from my experience in lifting weights and exercising.

This means beginners shouldn’t randomly pick any weights.

Tip on choosing the peloton weights for strength training

Here are some tips you can to do feel more confident and choose the right weights.

  • Go to a local Walmart, Costco, Sports shop, or local gym. They will have some weights available. Use them for few minutes and try to see how the weights feel.
  • Reach out to a spounse, friend, coworker or someone who is already familiar with weights. If possible, go together to the store and ask for advice.
  • Hire a personal trainer for 1-2 sessions to walk your through basic exercises and weights you can use. Ask for printed tutorial of the exercises you’ve covered.

You don’t want to go cold turkey and just buy random weights based on other people’s advice, especially people who don’t know you.

For example, asking people on social media groups may seem like a good idea because people are generally genuine and helpful. However, it may not be the most accurate reference because those people don’t know you, your fitness, and your strength level.

Peloton Weights For Bike Bootcamp

Bike Bootcamp is a series of peloton classes where they combine resistance training with cycling. However, they don’t do it in a way like with the classes mentioned before.

What weights do I need for peloton Bootcamp? In general, you need a pair of 10-30 pound weights for peloton Bootcamp classes. Those classes are divided into segments of cardio and strength. On cardio, you ride the bike and on strength, you get off the bike and do strength training.

I like this type of class because it helps to get fantastic workouts, without muscle fatigue. It is similar to the training method called peripheral heart action training (Piras 2015).

This method works by alternating lower body movement together with upper body movement. This helps to flush byproducts from the muscle into the blood, reduce inflammation and muscle fatigue.

This type of class is much more effective than “interval and arms” because you have a much bigger impact from doing heavier weights and full-body compound moves like squats, push-ups, or lunges, comparing to triceps kickbacks.

What Weights Do Peloton Instructors Use?

In general, peloton instructors use 10-25 lbs of weights in their workout, depending on the class and type of exercise. Exercises with single weight like goblet squats allow for bigger weight, where exercises like overhead press call for lower weight.

What I like about the peloton class is that all instructors are clear with their advice and give a lot of good tips on the movement. That’s why I always recommend peloton digital to all my clients who want to get fit in the comfort of their homes.

If you wanna know more about the best peloton classes for weight loss, check out my article here.

How To Store Peloton Dumbbells

In general, you can store peloton dumbbells in the house, garage, or basement. The coated dumbbells don’t absorb any moisture, however, if left in the dumb area. You can use a special dumbbell rack or keep them on the yoga mat.


Choosing the right peloton dumbbells isn’t an easy task, especially for beginners. It is much better to spend some time and do a little research before buying anything. Asking friends or family members for help is always a good idea.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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