Equipment and load basis: log a 10 kg dumbbell as 10 or 20?

Why a "load basis"

Two people both say "dumbbell press, 10 kg". One means 10 kg in each hand; the other means 10 kg for both hands together. The actual load differs by a factor of two. Barbells are even easier to confuse: some people count the bar itself, others count only the plates. If your records do not follow one basis, after a few weeks you will not be able to read your own numbers, let alone compare progress.

So every exercise on this site has a fixed load basis, shown in the "Load basis" field on the exercise page. Log your numbers according to that basis; no conversion is needed on your side.

Common bases

• Single dumbbell: enter the weight of one dumbbell. For example, the seated dumbbell shoulder press and the dumbbell lateral raise are logged per dumbbell: 10 kg in each hand is logged as 10.
• Pair total: a few exercises are logged as both dumbbells added together; the exercise page says so explicitly.
• Barbell total: the bar plus the plates. A standard Olympic bar is usually 20 kg, but some gyms use 15 kg or lighter bars; check the marking on the bar or ask the staff the first time.
• Machine stack: enter the number printed on the slot where your pin sits. The actual weight of the same slot can differ between brands, so only compare within the same machine.
• Cable: also logged by the stack marking; if you switch machines, treat it as a new starting point.
• Bodyweight: log reps only; log any added load separately when needed.
• Timed: log seconds rather than reps.

Logging unilateral exercises

The exercise page states whether reps are counted "per side" or "in total". Unilateral exercises are usually counted per side: 10 reps left and 10 reps right is logged as 10, not 20.

Units and conversion

This site records everything in kilograms. Gym plates are sometimes in pounds, and home dumbbells may be marked in jin; use the unit converter to change them to kilograms before logging. To work out which plates to load on each side of the bar, use the plate calculator; it gives a loading plan based on the bar weight you choose and the plates you have.

Only compare numbers under the same basis and the same equipment. If you change machine brand or bar weight, treat it as a new line of records.

If you logged it wrong

Records can be edited, and the revision history is kept. If you find a set was logged under the wrong basis, edit that set; there is no need to delete the whole session. Totals on your records page and in the weekly report are recalculated using the current basis.