Ask a Coach: What Weight Substitutions Should I Use If I’m Low on Space or Equipment?

When a workout requires a barbell with a weight of 95 lb for women and 135 lb for men, but you need to substitute with dumbbells due to a lack of space or equipment, what would you use? Does it depend on the movement? Are there already preset standards for this?

There is no set standard for the percentage of total dumbbell load to use relative to a barbell. And it may depend on the movement being performed and the demands of the workout. The correct loading to use will ultimately be determined by what will allow athletes to achieve the intended stimulus of the workout. Although there are no absolutes, consider the following guidelines as sound principles to follow: 

• It’s not uncommon to reduce the total load by about 5-10% when converting a workout that uses a barbell. This is not a hard and fast rule, so you will have to rely on your knowledge and experience to try to match the intent of the original workout. So, if a workout calls for a 95-lb barbell, then 45-lb dumbbells per hand (90 lb total load, ~95% of the barbell weight) will likely be sufficient.
• The heavier the barbell and the more complex the movement(s) in the original workout, the more you will need to reduce the total weight of the dumbbells. For example, if a workout calls for 155-lb barbell squat cleans, the recommended load would typically be 70- to 75-lb dumbbells per hand. Or, imagine doing the workout Isabel (135-lb snatches for 30 reps) with a 60-lb dumbbell in each hand. As you can see, this may feel heavier and different from the barbell load, so further reduction in load may be necessary. 
• There may be additional fatigue from controlling two heavy objects instead of one moderately heavy object, which usually demands more grip and upper-body stamina.  In cases like this, reducing the total weight by more than 5-10% will maintain high intensity and preserve technique.
• If you opt to perform a single-arm variation of the workout, you will likely want to use a heavier dumbbell than what would be prescribed for a double-dumbbell version. Alternatively, if dumbbell loads are limited, you may want to increase the reps of the workout to compensate. 

Ultimately, successful barbell-to-dumbbell conversions come down to understanding your athletes and the workout’s intent rather than following rigid formulas. Start conservatively with your substitutions and observe how athletes respond during the first few rounds. Remember that preserving the metabolic demand and movement quality is far more important than hitting exact weight percentages. Whether you’re coaching a packed class with limited barbells or programming for a home gym setup, these guidelines will help you maintain the integrity of the workout while keeping athletes safe and engaged. The best conversion is the one that leaves your athletes feeling like they got the same challenging stimulus as the original workout, even if the math doesn’t add up perfectly on paper.

Source: CrossFit Dumbbell Online Course

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About the Author

Eric O’Connor is a Content Developer and Seminar Staff Flowmaster for CrossFit’s Education Department and the co-creator of the former CrossFit Competitor’s Course. He has led over 400 seminars and has more than a decade of experience coaching at a CrossFit affiliate. He is a Certified CrossFit Coach (CF-L4), a former Division 1 collegiate wrestler, and a former CrossFit Games athlete.