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Adjustable dumbbells are a convenient way to strength train at home if you don’t have space for large pieces of equipment. They take up much less room than fixed dumbbell sets, and you can change weights quickly and perform workouts with different weights without having multiple pairs of dumbbells lying around. You can even pack them in your car when you go on a road trip, so you always have multiple sets of weights for hotel-room workouts.

As is the case when buying any top-rated home gym equipment, shopping for the right adjustable dumbbells can feel daunting. They have different adjustment mechanisms, come in a wide range of weight settings, and are available at a variety of price points. To help make your shopping experience easier, I’ve created this adjustable dumbbell review so you can compare the top products and find the ones that best suit your needs.

Our Top Picks for the Best Adjustable Dumbbells

• Best Adjustable Dumbbells Overall: Snode AD80 Adjustable Dumbbells
• Best Adjustable Dumbbells for Powerlifters: Ironmaster Quick-Lock Adjustable Dumbbells
• Best User-Friendly Adjustable Dumbbells: NÜOBELL 80lb Classic Adjustable Dumbbells
• Best Budget Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbells
• Best Adjustable Dumbbell Set: PowerBlock Elite USA
• Best Adjustable Dumbbells for Beginners: REP Fitness Adjustable Dumbbells
• Best Loadable Dumbbells: Rogue Loadable Dumbbells
• Best Adjustable Dumbbells for Cardio: FLYBIRD Adjustable Dumbbells
• Best Heavy Weight Adjustable Dumbbells: Bells of Steel Loadable Dumbbells

Best Adjustable Dumbbells Overall: Snode AD80 Adjustable Dumbbells

Snode AD80 Adjustable Dumbbells

$795.00

The Snode AD80s range in weight from 10 to 80 pounds and are extremely durable—you can drop them from heights of up to 32 inches without breaking them.

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Specifications

• Weight range: 10 to 80 pounds
• Weight increments: 10 pounds
• Adjustment type: Dial
• Dimensions: 19.29” L x 7.48” W x 7.87” H with base; 18.11” L x 6.68” W x 6.68” H without base
• Materials: Cast iron, plastic, aluminum
• Warranty: Two years

Pros

• Can be dropped from heights of up to 32 inches without breaking
• Knurled handles allow you to maintain a good grip
• Come with a two-year warranty
• Easy-to-read weight indicator
• Flat dumbbell heads don’t roll and are comfortable to rest on your thighs when setting up for bench press movements

Cons

• Can only be adjusted in 10-pound increments
• May rattle and make noise when dropped
• Pricey

The Snode AD80 Adjustable Dumbbells get my pick for the best adjustable dumbbells because they are durable, have a wide weight range, and look sleek and modern in any home gym environment.

The Snode adjustable dumbbells are the only adjustable dumbbells I’ve come across that can be dropped without breaking. They’re made almost entirely of cast iron, and while there are some plastic parts in the adjustment systems, they are pretty durable, and it takes a lot to crack them. The dumbbells can withstand drops from heights of up to 32 inches. To test this, our review team dropped one off a 30-inch plyo box, and the dumbbell remained fully intact afterward.

These high-quality dumbbells look and function similarly to round or pro-style dumbbells you’d see in a commercial gym, which is a nice feature if you want your home gym to have more of an upscale vibe. I also like that the dumbbell heads are flat and comfortable to rest on your thighs as you set up for seated dumbbell exercises.

The handle is 1.4 inches thick, which is slightly larger than the one to 1.25 inches you’ll find on most dumbbells. This may be an issue for lifters who struggle with grip, though the thicker handle can help you improve your grip strength. The knurling is slightly passive but still enables you to maintain a good grasp on the dumbbells.

One thing to note is that when you drop the Snode AD80 dumbbells, they will make noise—the handle and plates are metal, after all. If you live with other people and know you will be dropping them, you may want to buy silencer pads to help reduce the noise.

You can only adjust the dumbbells in 10-pound increments, so you may find it difficult to progress in weight if this is too much of a jump for you. However, you can purchase magnet weight plates from Snode separately for around $40. The magnet plates allow you to increase weights in 2.5 or five-pound increments. The smaller increases may be more manageable for upper body movements like lateral raises, where it may take you a while to be able to bump up the weight by 10 pounds.

You can easily adjust the weights by turning the dial, which adds or removes a plate, depending on which direction you twist it. The dial allows you to easily see which weight you select, and the weight indicators are encased with cast iron, so they’ll last longer than a sticker would.

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Best Adjustable Dumbbells for Powerlifters: Ironmaster Quick-Lock Adjustable Dumbbells

Ironmaster Quick-Lock Adjustable Dumbbells

$698.00

With add-ons that enable you to load these dumbbells up to 165 pounds, you’ll probably never need another pair of dumbbells again.

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Specifications

• Weight range: Five to 75 pounds (can purchase add-on kits to go up to 165 pounds)
• Weight increments: 2.5 pounds
• Adjustment type: Spin-lock mechanism
• Dimensions: 14.5” L x 6.7” W x 6.7” H 
• Materials: Chrome-plated steel, cast iron
• Warranty: Lifetime

Pros

• Plates are marked in both pounds and kilograms
• Each handle can hold 165 pounds worth of plates
• Flat edges enable them to stay in place on the floor and make them stable for movements like renegade rows

Cons

• Can’t change the weights as quickly as you can with other adjustable dumbbells
• No easy way to see the total amount of weight you’re lifting
• May feel unbalanced in your hands when loading weights in 2.5-pound increments

The base model of the Ironmaster Quick-Lock Adjustable Dumbbells goes up to 75 pounds, but you can purchase add-ons that enable them to go up to 165 pounds. The wide weight range makes them an excellent choice for powerlifters who need heavy dumbbells for accessory exercises, such as lunges or single-arm dumbbell rows.

The Ironmaster dumbbells go heavier than the Snode AD80s, but the only reason they weren’t my top pick is that making weight changes isn’t as quick. They come with two handles and four metal rods that screw into each end of the handles. To adjust the weights, you unscrew the rod, stack the plates, and screw the rods back into place. It’s not a difficult process, but it takes longer than it does to adjust the Snode dumbbells.

However, I love that the plates have flat edges, so you can rest them on the floor and not worry about them rolling around. The dumbbell heads are also comfortable to rest on your thighs before getting yourself into position for dumbbell bench press exercises.

The Ironmaster dumbbells replicate the aesthetic of pro-style dumbbells you’d find in a commercial gym. However, I wish they had an indicator that displays the total amount of weight you’re lifting. You have to do some mental math each time you load or unload the plates and always double-check to make sure you loaded the same weight on both dumbbells.

Being able to adjust the weights in 2.5-pound increments is a nice feature because you can make small jumps on certain lifts if needed. Because the plates aren’t available in 1.25-pound weights, though, one end of the dumbbell may be heavier than the other. This can make the dumbbells feel unbalanced in your hands, and you may spend more time thinking about that than completing your reps.

I recommend getting a stand for these dumbbells so that you don’t have to kneel or sit on the floor when you want to adjust the weights. A stand would also be helpful for keeping the weight plates organized and off the floor. Ironmaster dumbbell stands are sold separately for around $169 to $499, though, which is something to consider if you have a strict budget in mind.

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Best User-Friendly Adjustable Dumbbells: NÜOBELL 80lb Classic Adjustable Dumbbells

NÜOBELL 80lb Classic Adjustable Dumbbells

$745.00

One flick of the wrist is all you need to change the weights on these sleek adjustable dumbbells.

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Specifications

• Weight range: Five to 80 pounds
• Weight increments: Five pounds
• Adjustment type: Dial/handle rotation
• Dimensions: 17” L x 7.5” W x 7.5” H
• Materials: Steel, plastic
• Warranty: Two years

Pros

• Cradles are included
• Replaces 16 pairs of dumbbells
• Sleek design
• Knurled handle allows you to get a good grip

Cons

• Can’t be dropped
• Can rattle when in use

NÜOBELLs have the fastest and easiest adjustment system I’ve seen on any adjustable dumbbell. All you need to do is hold onto the handle and flick your wrist until you reach your desired weight. The weight indicator has plus and minus signs so you can easily see which direction you need to rotate your wrist in, and the dial clearly displays the weights.

This review focuses on the 80-pound NÜOBELLs, but SMRTFT also sells a model that goes up to 50 pounds. Both sets go up or down in weight in five-pound increments and are made from the same steel and plastic materials. The 50-pound dumbbells are ideal for beginners or those looking to do some lightweight strength training, while the 80-pound dumbbells are better for those with more experience who need heavier weights to get a challenging enough training stimulus.

The knurling on the dumbbell handles is aggressive. This can be a great feature for experienced lifters who may need extra assistance to maintain their grip when lifting heavy weights. However, the knurling may be too rough for beginners who don’t yet have calluses built up on their hands.

My favorite feature of the NÜOBELLs is that the pancake-style dumbbell heads aren’t completely round. The bottoms have flat edges, which makes it easier to do floor exercises like renegade rows. You can also rest the dumbbells on the floor during your workout without worrying about them rolling away.

The NÜOBELLs can’t be dropped, so that’s something to keep in mind if you want dumbbells that can handle some abuse. You may also notice some rattling when you use them, which can make you think the weight plates aren’t secure, but they manage to stay in place well.

Your purchase includes a cradle for each dumbbell so you can keep them off the floor when you’re not using them. If you want to save your lower back and quads and not bend down every time you need to adjust the weights, you can purchase a stand separately. SMRTFT sells a couple of models on its website that start at around $185.

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Best Budget Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbells

NordicTrack 25 lb. Select-a-Weight Adjustable Dumbbell

$114.99

The affordable yet high-quality NordicTrack Select-A-Weight Dumbbells are an attractive option for those who want to get stronger at home but are limited on both space and budget.

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05/26/2023 05:23 pm GMT

Specifications

• Weight range: 10 to 55 pounds
• Weight increments: 2.5 to five pounds
• Adjustment type: Sliding pins
• Dimensions: 19.4” L x 11.4” W x 8.5” H with storage tray 
• Materials: Steel, plastic
• Warranty: 90 days

Pros

• Storage trays are included
• Includes a 30-day free trial to iFIT
• More affordable than other adjustable dumbbells
• Moderate knurling on the handles
• Adjustable in 2.5-pound increments

Cons

• Only go up to 55 pounds, which may not be heavy enough for advanced lifters
• Can’t be dropped
• Dumbbells may roll away from you when left on the floor due to the round heads

At right around $400, this is the best affordable set of adjustable dumbbells you can get without sacrificing quality. They have some plastic parts, particularly in the selector pins, but it’s less than the amount of plastic you’ll find on other adjustable dumbbells in this price range. However, because of the plastic, you can’t drop them, so you need to use care when lifting with them.

The knurling is a surprising but welcome feature, as I consider NordicTrack to be geared more toward casual fitness enthusiasts rather than hard-core lifters who love the feel of knurled cast iron in their hands. It’s neither too passive nor too aggressive, so it won’t tear up your hands if you’re a beginner but will help give you a secure grip if you’re a more advanced lifter.

There is no weight indicator on the dumbbells themselves, but the weights are listed on large stickers on the tray, so you can still easily see how much weight you’re using. Because the dumbbell heads are round, you’ll need to watch that they don’t roll away when you rest them on the floor. You’ll also need to be careful when doing floor exercises like dumbbell push-ups.

Included with your purchase is a free 30-day trial for iFIT. iFIT gives you access to hundreds of live and on-demand workout classes, which you can stream from any mobile device or smart TV. If you decide to keep the iFIT membership after the trial ends, it will cost you about $40 per month.

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Best Adjustable Dumbbell Set: PowerBlock Elite USA

PowerBlock Eilte USA

Starts at $419.00

You can adjust these dumbbells in small 2.5-pound increments, so you can safely make progress and keep your muscles challenged.

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Specifications

• Weight range: Five to 50 pounds (can purchase expansion kits to go up to 90 pounds)
• Weight increments: 2.5 to five pounds
• Adjustment type: Selector pins, removable adder weights
• Dimensions: 12” L x 6” W x 6” H 
• Materials: Welded steel, plastic
• Warranty: Five-year limited

Pros

• Replaces up to 28 pairs of dumbbells (with the expansion kits)
• Can adjust the weights in 2.5-pound increments to allow for more progressive overload
• Flat weight stacks help prevent the dumbbells from rolling
• Rubber handle is comfortable to hold

Cons

• Can feel clunky at heavier weights
• Not ideal for workouts with dynamic movements like dumbbell cleans or snatches

I’ve had the PowerBlock Elite USA adjustable dumbbell set in my home gym for seven or eight years now, and I’ve been happy with them. They’re well-made and durable, and they’ve held up well despite being stored in my garage where the temperature and humidity levels can fluctuate frequently.

I use the Elite USA dumbbells for almost all of my strength training workouts. The pin selector on the weight stacks makes it easy to change the weights in just a few seconds, and each pair of dumbbells comes with four 2.5-pound adder weights you can insert into the handles for more customization. Each handle has a dial lock that keeps the adder weights in place.

Using the adder weights lengthens the amount of time it takes to adjust the weights, though, because you have to remove the dumbbell handle from the weight stacks and unlock the dial on it before adding or removing them. Still, the longest it’s taken me to add or remove the adder weights is less than 10 seconds per dumbbell, so I can still do supersets without wasting too much time.

While the Elite USA dumbbells are great for strength training, I don’t recommend them for CrossFit workouts with dynamic movements like dumbbell cleans or snatches. They rattle when I move them quickly, and even though I’ve never had a problem with the adder weights coming loose or the selector pins coming undone, the noise makes me wonder if something’s wrong with them and distracts me from my workout.

Additionally, the caged handle makes swapping hands during dumbbell snatches difficult. The Elie USA dumbbells also can’t be dropped because the handles and selector pins are made of plastic, and after a tough CrossFit workout, sometimes all I want to do is throw my weights on the ground and collapse on the floor.

Despite those drawbacks, the Elite USA dumbbells are a solid choice for lifters who want a pair of adjustable dumbbells they can continuously get stronger with. The base model goes up to 50 pounds, but you can buy expansion kits to bring the max weight up to 90 pounds. Plus, with 2.5-pound increments, you can still progress your lifts if you’re unable to make larger jumps in weight.

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Best Adjustable Dumbbells for Beginners: REP Fitness Adjustable Dumbbells

REP Fitness Adjustable Dumbbells

Starts at $89.99

These loadable dumbbells look like mini barbells and can be loaded up to 85 pounds.

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Specifications

• Weight range: Four to 85 pounds, depending on which set you purchase and whether or not you buy the 40-pound upgrade
• Weight increments: 1.25 pounds for the 52.5-pound pair; 2.5 pounds for the 20-pound pair
• Adjustment type: Plate loadable with spin-lock star collars
• Dimensions: Total handle length of 17.5 inches; sleeve diameter of one inch
• Materials: Steel, cast iron
• Warranty: Lifetime for home use; one year for commercial use

Pros

• Reasonably priced
• Small weight increments make progressive overload easier
• High-quality materials

Cons

• Adjusting the weights takes longer than on other adjustable dumbbells
• Have to store several individual weight plates

The REP Fitness adjustable dumbbells are a type of adjustable dumbbell called loadable dumbbells that you load plates onto, similar to a barbell. For newbies who don’t utilize advanced training methods such as supersets, loadable dumbbells work well since they take longer to adjust. Instead of turning a dial, you have to remove the star collar and load and unload plates from each sleeve. You can’t immediately move from one exercise to the next if you have to change weights, but that’s not an issue when doing workouts with straight sets.

Another reason I recommend the REP Fitness adjustable dumbbells for beginners is that the 52.5-pound pair comes with 1.25-pound weight plates. Increasing weight in small increments like this can help new lifters adjust to the concept of progressive overload without pushing themselves to lift weights they can’t handle.

The REP Fitness adjustable dumbbells are also available in a 20-pound pair, and you can purchase a 40-pound add-on plate set. The 20-pound pair comes with two handles, four collars, four five-pound plates, and four 2.5-pound plates. The 52.5-pound pair comes with two handles, four collars, 16 five-pound plates, and four 1.25-pound plates.

I would have liked to see the 52.5-pound pair come with some 10-pound plates, as finding storage for 16 plates may be difficult. You can only get 10-pound plates if you purchase the additional 40-pound add-on, so if you want the 52.5-pound pair, you’ll need to be prepared to store 24 individual plates. A simple weight tree from Amazon is a good solution if you’re concerned about storage.

Another drawback is that the star collar can come loose as you’re lifting weights. I don’t have these exact adjustable dumbbells, but I have similar ones from another brand, and I often have the same issue with them. But here’s a pro tip that can help with this: right when you’re ready to tighten the star collar all the way, rotate the weight plate closest to it in the opposite direction. This helps prevent the collar from loosening as you lift the weight.

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Best Loadable Dumbbells: Rogue Fitness Adjustable Dumbbells

Rogue Loadable Dumbbells

Starts at $135

With these loadable dumbbells, you can use any plates with a two-inch insert you may already have at home, saving you even more space and money.

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Specifications

• Weight range: Varies depending on the plates you use with them
• Weight increments: Can be as little as 0.25 if you use fractional plates
• Adjustment type: Loadable
• Dimensions: 14.25 to 20-inch total handle length; 28.5-millimeter handle diameter
• Materials: Steel
• Warranty: Limited lifetime

Pros

• Manufactured in the US
• Moderately aggressive knurling enables you to get a good grip
• Can choose between 10-pound or 15-pound handles

Cons

• Plates may need to be purchased separately
• Each handle is sold individually

You don’t have to worry about quality with most Rogue Fitness equipment, and that includes the loadable dumbbells. They’re manufactured in the US and, depending on whether you buy the 10-pound or 15-pound handles, they have a 190,000 to 200,000 PSI tensile strength. This means they can handle hundreds of pounds before they break.

The knurling on the dumbbell handles is moderately aggressive, so you can get a good grip without ripping the skin on your hands too badly. The handles are available in stainless steel or black zinc. The black zinc offers some rust protection, so you may want to go with that option if your home gym is prone to moisture.

The Rogue Fitness loadable dumbbells are pricey—one handle costs around $135 and doesn’t come with plates. You can use any weight plates with two-inch inserts, but if you want to stick with the Rogue brand, you can buy its dumbbell bumpers. The lowest weight available in the dumbbell bumpers is 10 pounds, but Rogue also sells fractional and change plates that range from 0.25 to five pounds. These may be better if you’re a beginner or want the option to make smaller jumps when increasing weights on your lifts.

Just note that buying plates from Rogue will drive up the cost of the dumbbells even more, as the dumbbell bumpers start at around $63.83 per pair and the change plates start at around $31 per pair.

Another thing to consider is that you’ll need collars to keep the plates in place. Rogue recommends OSO collars, which you can add to your purchase for about $50. If that’s out of your budget, you can buy any spring or lockjaw collar from Amazon.

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Best Adjustable Dumbbells for Cardio: FLYBIRD Adjustable Dumbbells

FLYBIRD Adjustable Dumbbell

$99.99

These lightweight adjustable dumbbells are great for adding more of a challenge to your HIIT or circuit-style workouts.

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05/26/2023 05:22 pm GMT

Specifications

• Weight range: Five to 55 pounds
• Weight increments: Five to 11 pounds
• Adjustment type: Dial
• Dimensions: 14.6” L x 7.9” W x 6.7” H or 16.1” L x 7.9” W x 6.9” H, depending on which base model you buy
• Materials: Alloy steel
• Warranty: One year

Pros

• Reasonably priced
• Dial-adjustment mechanism is quick and easy
• Storage tray is included

Cons

• 55-pound dumbbells go up in 11-pound increments
• Not very durable

The FLYBIRD adjustable dumbbells are a great option for home gym users who want to do high-intensity interval training (HIIT) workouts with weights. You can purchase dumbbells that go up to 25 or 55 pounds, so they won’t offer enough of a challenge for experienced athletes who can lift heavy, but they are great for faster-paced workouts with light weights.

One important thing to note is that the 55-pound option goes up in weight in 11-pound increments, which may be too large of a jump for beginners. New lifters may want to stick with the 25-pound option, which goes up in five-pound increments, though you may have to replace them with heavier weights after a few months.

For the dumbbells that go up to 25 pounds, you can buy one or a pair. While there are certainly plenty of single-dumbbell workouts you can do, I’d suggest buying a pair. This way, you can use only one if you want, but you’ll always have the option to use two.

The dial mechanism is smooth and allows you to change weights quickly, and it displays a weight indicator so you can easily see the amount of weight you’re lifting. The dumbbells also come with a storage tray, though it feels flimsy. These aren’t the most durable adjustable dumbbells because they have a lot of plastic parts, but they’ll get the job done if you just want to do some light resistance training.

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Best Heavy Adjustable Dumbbells: Bells of Steel Loadable Dumbbells

Bells of Steel Loadable Dumbbells

Starts at $79.99

These loadable dumbbells can hold up to 200 pounds and are coated with rust-resistant black zinc to enhance their durability.

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Specifications

• Weight range: 13.2 pounds for the handles only; can load up to 200 pounds worth of plates
• Weight increments: Can be as little as 0.25 if you use fractional plates
• Adjustment type: Loadable
• Dimensions: Total handle length of 20.5 inches; sleeve diameter of 28 millimeters
• Materials: Steel, cast iron
• Warranty: None, but there is a 30-day money-back guarantee

Pros

• Black zinc coating on the handles helps prevent rust
• Compatible with plates with two-inch inserts you may already have at home
• Ridged sleeves help plates stay in place, even if you don’t use collars

Cons

• Handles weigh 13.2 pounds, which may be too heavy for some
• Black zinc coating can become dull over time

With the ability to hold up to 200 pounds, these are the heaviest adjustable dumbbells I’ve come across. They can be a great choice for experienced athletes who can move some serious weight.

They are compatible with any plates that have a two-inch insert, so if you already have a barbell and some plates at home, you may not have to invest in more plates because you can use the ones you already own.

They have a 28-millimeter diameter, which should feel familiar to those who are already used to lifting with a barbell. The sleeves on the dumbbells spin just like they would on a barbell, which can help reduce force from being placed onto your joints.

The knurling isn’t too aggressive because the black zinc coating softens it. The black zinc also offers rust protection, which is great if you keep your dumbbells in a humid garage. However, the black zinc can fade over time. I’ve had this happen with a barbell with a black zinc coating. It won’t affect the dumbbells’ performance, but it will make them look more dull.

While it’s recommended to use collars to secure the plates, the Bells of Steel loadable dumbbells have ridged sleeves, which make it harder for the plates to slip off. If you do want to use collars, Bells of Steel sells spring collars for about $18 and zip clips, which act like pressure cuffs to keep the plates in place, for about $30.

Because the handles weigh 13.2 pounds on their own, these may not be the best dumbbells for beginners or those coming back from an injury. They’re better suited for intermediate or advanced lifters.

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How We Chose the Best Adjustable Dumbbells

Because we know that everyone has different needs, we chose adjustable dumbbells that come in various price points, offer large weight ranges, have different adjustment mechanisms, and have different space requirements.

Cost

On our list, we have options ranging from around $135 to around $800. The less expensive options contain more plastic parts, while the more expensive ones feature more cast iron or steel, which are more expensive materials. Adjustable dumbbells that go up to 80 or 90 pounds—or more—will also cost more because more materials are needed to make them. Furthermore, the total price of loadable dumbbells can be high or low, depending on how many weight plates you buy for them.

Additionally, adjustable dumbbells made in the US will cost more due to better manufacturing processes and working conditions, and those made overseas will be less expensive because labor costs are cheaper.

We included a large array of price points on our list because we know everyone has different budgets. But we didn’t just look at price—we also considered the value you get for the amount you have to pay and how durable each set of dumbbells is. Sometimes, paying more for quality is worth it because it’s an investment you only have to make once.

Variety of Weights

Whether you’re a beginner or have years of training experience, you should lift weights that feel challenging so you can get stronger and build muscle. Our list includes options that start anywhere from five to 15 pounds and go up to as much as 200 pounds. We also choose a few products that allow you to change the weights in increments as small as 0.25 pounds. This way, you can progressively overload your muscles without trying to make large jumps in weight.

We also picked adjustable dumbbells with vast weight ranges so that you have room to grow and don’t have to buy more equipment in the future that would take up precious floor space in your gym.

Adjustment Mechanism

The adjustment mechanism is an important element of adjustable dumbbells, as you want to be able to adjust your weights quickly and seamlessly. We included several dumbbells that you can adjust with a simple dial or a flick of the wrist for those who don’t want to fuss with complicated adjustment systems.

We also included a few loadable dumbbells, which require you to load and unload weight plates, for those who may have more time—or patience—to change their weights during their workouts.

Size

The main purpose of adjustable dumbbells is to save space in small gyms. A dumbbell storage rack for fixed dumbbells can be at least four feet long and almost two feet deep, but adjustable dumbbells may only have a footprint of about 12 inches by 12 inches.

That said, you may want to keep your adjustable dumbbells on trays or stands, which still take up space. Loadable dumbbells require small weight plates, which you also have to find a storage solution for. However, a compact stand for adjustable dumbbells or a small weight plate storage tree may only require two feet of space.

Still, to suit a variety of space requirements, we picked adjustable dumbbells of various sizes and included options that don’t have a lot of extra parts to store.

Types of Adjustable Dumbbells

There are several types of adjustable dumbbells available, with the three most common being pin lock, dial, and loadable. I’ll break down these three styles below to help you decide which one is best for your needs.

Pin Lock

Pin-lock style adjustable dumbbells are those on which you use a pin to keep weight plates in place or secure weight stacks to a handle. It typically only takes a few seconds to adjust the weights.

The PowerBlock Elite USA dumbbells are an example of pin-lock adjustable dumbbells, as the weight selector pins help secure the dumbbell handle to the weight stacks.

Dial

As the name implies, dial-adjustable dumbbells feature a spinning dial that allows you to set your desired weight. Like pin-lock adjustable dumbbells, dial-adjustable dumbbells are quick to adjust because you don’t have to load and unload plates.

If you’re looking for dial-adjustable dumbbells, the Snode AD80s, NÜOBELLS, and FLYBIRD dumbbells from the list above are all excellent choices.

Loadable

Loadable dumbbells, such as the REP Fitness, Rogue Fitness, and Bells of Steel dumbbells reviewed above, are like mini barbells. They feature a metal handle with sleeves on each end where you can load weight plates to get your desired weight. You can use spinning star collars or barbell collars to keep the plates from sliding off.

You can typically find loadable dumbbell handles with one-inch or two-inch sleeves. Loadable dumbbells with two-inch sleeves are great if you already have an Olympic-sized barbell and various change plates or fractional plates (plates in smaller weights of around 0.25 to five pounds) at home because you can use the same plates on both your barbell and the dumbbell handles. If you buy loadable dumbbells with one-inch handles, you need to invest in plates that fit that size.

Regardless of which size handle you buy, storage can be an issue, and you may have to buy a weight plate tree to keep the plates organized.

Benefits of Adjustable Dumbbells

There are numerous benefits of adjustable dumbbells. They don’t require a lot of space, and they can be more cost-effective than fixed dumbbells. You can swap out the weights quickly and use smaller weight increments, which isn’t always possible with fixed dumbbells. Most adjustable dumbbells are also easy to take on the go.

Space Efficiency

The biggest benefit of adjustable dumbbells is that they have compact designs and don’t take up as much room as multiple pairs of fixed dumbbells. With adjustable dumbbells, you can get more than 20 different weights in just one pair of dumbbells rather than having 20 pairs of dumbbells lying around.

Furthermore, when you buy fixed dumbbell sets, you usually also need a storage rack for them. Dumbbell storage racks can be several feet long and take up valuable floor space. Even though some adjustable dumbbells may require a tray to keep them on, that tray may only be about 1.5 or two feet long.

Trays and stands for adjustable dumbbells are also easier to move around if needed. I frequently move my PowerBlock stand around my garage gym when I need more space to do core work on the floor or perform movements like deadlifts. It would be much harder and more time-consuming for me to do that with a storage rack with several pairs of fixed dumbbells.

Small Weight Increments

Fixed dumbbells often only go up in weight in 2.5-pound increments until you get to about 25 or 30 pounds, then they increase by five pounds. Some adjustable dumbbells allow you to adjust the weights in increments as small as 1.25 pounds, offering you more versatility in your weight training journey. Smaller increments can make it easier to progressively overload your lifts, especially for movements like lateral raises, where a five-pound jump may be too much.

Affordability

Adjustable dumbbells can cost anywhere from $135 to $800 or more. This may not seem cost-effective at first, but considering that sets of fixed dumbbells can cost close to $1,000, adjustable dumbbells can be a more attractive choice for those who want to save some money.

Can Easily Use Different Weights

Because you get multiple weights in just one pair of dumbbells, adjustable dumbbells make it easier for you to use different weights when working out. For example, if you’re doing a circuit-style workout, you don’t have to have one pair of dumbbells for upper body movements and another pair for lower body exercises. You can quickly change the weights of your adjustable dumbbells for different exercises without wasting too much time between transitions.

Adjustable dumbbells are also efficient when doing strength training workouts with supersets. If you need to use different weights for hammer curls and skull crushers, for example, you can quickly adjust the weights while keeping your rest times to a minimum.

Easy To Travel With

As is the case with regular dumbbells, adjustable dumbbells are easy to travel with. You can throw them in your trunk when going on a road trip and use them in your hotel room or rental home. You can even take them to a nearby park for an outdoor workout.

Having a variety of weight selections with a single pair of dumbbells makes it easier to do effective workouts when away from home. You can challenge all of your muscle groups equally instead of being stuck with dumbbells that are too light for leg exercises but too heavy for arm exercises, for example.

What to Look for When Buying Adjustable Dumbbells

While a pair of adjustable dumbbells may not be as huge of an investment as other fitness products like a squat rack or a treadmill, there are still several things to look for before making your purchase. The cost of the dumbbells, the workouts you plan to do with them, how easy it is to adjust the weights, and how comfortable they are to hold can all impact your decision. But that’s not all—below, I provide a full list of things to consider when shopping for adjustable dumbbells.

Price

Adjustable dumbbells typically require an upfront investment of up to $800. The price depends on the materials used, how many weight options are available, and where the dumbbells are made. For someone who needs light weights for circuit-style workouts, cheaper adjustable dumbbells with a lower maximum weight of around 50 pounds will likely be sufficient. For advanced athletes or those who will put their dumbbells through more abuse, more expensive options with heavier max weights and better-quality materials may be needed.

Intended Use

Because adjustable dumbbells can be more cumbersome than traditional dumbbells, it’s important to consider what types of exercises you’ll do with them. 

For example, I don’t like using my PowerBlock dumbbells for CrossFit workouts. It’s not easy to switch them from one hand to the other during dumbbell snatches because the handle is enclosed, and the hard metal is uncomfortable on my shoulders during dumbbell cleans. I also find it awkward to maintain my grip on them for dumbbell front squats because my hands have to maneuver around the frame of the dumbbells.

On the other hand, I’ve found loadable dumbbells like the REP Fitness ones easier to use for CrossFit. The handles are a similar length as those on traditional hex dumbbells and are more open than the handles on PowerBlock dumbbells, making it easier to swap hands quickly. It’s also easier for me to get them in a comfortable position for dumbbell squats because I can easily rest the handles on my shoulders.

That said, I much prefer my PowerBlock dumbbells for strength training, especially when I’m doing supersets. Changing the weights on them doesn’t take as long as it does to adjust the weights on loadable dumbbells, so I can keep the time between exercises short.

Considerations like these are all important to take into account when shopping for adjustable dumbbells. If the ones you buy make your workouts more frustrating, you may be less likely to use them, and you’ll have wasted a lot of money.

Ease of Use

Look for adjustable dumbbells that allow you to change weights quickly. You don’t want to waste time fumbling around with a complicated adjustment system in the middle of your workout, especially if you have limited time to train.

As mentioned earlier, adjustable dumbbells with a pin mechanism allow for quick and easy weight adjustments. So do adjustable dumbbells with dial mechanisms. Loadable dumbbells take more time to adjust the weights since you have to load and unload weight plates and secure them on the handles with collars.

Available Weights and Weight Increments

It’s good to look for adjustable dumbbells that fit your current strength levels, but you should also consider your future goals. Some adjustable dumbbells only go up to about 55 pounds. This should be sufficient if you’re a beginner, but you may outgrow those weights after a few months of training. Therefore, it’s also important to prepare for the possibility of needing heavier weights in the future. You may want to look for adjustable dumbbells that go up to at least 80 or 90 pounds so you can keep progressing over the long term.

Comfort and Gripability

As with traditional dumbbells, adjustable dumbbells should offer a good grip so that they don’t slip out of your hands while you work out. Look for handles with knurling or a rubber coating, which can make it easier to maintain your grip even as you sweat.

The dumbbells should also feel comfortable to hold at light or heavy weights. All dumbbells can be unwieldy once they get heavy enough, so when looking for adjustable dumbbells, try to find ones that are still maneuverable once you get to about 50 pounds.

Materials and Durability

Materials and durability go hand in hand. Cast iron and steel can withstand a lot of abuse, so look for adjustable dumbbells that are made mostly from these materials. A lot of adjustable dumbbells have some plastic parts, primarily the selector pins, but plastic shouldn’t make up the bulk of the construction. If it does, the dumbbells will be more prone to breaking, even with light use.

Size

While adjustable dumbbells take up far less room than fixed dumbbell sets, they still take up some space, especially if you store them on a tray or stand. Before you make a purchase, measure the area where you plan on keeping the dumbbells to ensure you have enough room to store them and will still have enough space to do your workouts safely.

Warranties

With items like adjustable dumbbells, which can be expensive and have multiple parts that hold them together, a lengthy warranty is beneficial. Most reputable fitness brands will offer warranties that cover issues arising from defective materials or poor construction. This way, you don’t have to shell out a ton of extra money if your dumbbells break through no fault of your own.

Final Thoughts

Adjustable dumbbells are an excellent space-saving solution for those who want to train with free weights but have limited space in their home gyms. You get multiple weights in one pair of dumbbells, so you don’t have to worry about large storage shelves or leaving several pairs of dumbbells on the floor. You can also save some money, as adjustable dumbbells can be a couple of hundred dollars cheaper than sets of fixed dumbbells.

If you put your workout equipment through a lot of abuse, look for a pair of dumbbells like the Snode AD80s that can be dropped from heights of up to 32 inches without breaking. If you just need some lightweight dumbbells for circuit training workouts, a set that goes up to 25 pounds, like the FLYBIRD adjustable dumbbells, are a good choice. Whichever option you choose, rest assured that you can keep up with your fitness routine and get stronger, even if you have limited space in which to train.

FAQs

The post 9 Best Adjustable Dumbbells for Home Gyms of 2023 appeared first on Breaking Muscle.

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On May 24, 2023, strength athlete Rory van Ulft’s Instagram page shared a clip of the young competitor capturing a 100-kilogram (220.4-pound) raw back squat. According to the caption of the post, the squat is three times van Ulft’s body weight at the time of the lift. That means the 10-year-old weighed approximately 33.1 kilograms (73 pounds) for the powerful performance.

“I’m being told this one’s a big deal …”

Van Ulft wore a lifting belt and utilized knee wraps to help her notch this strength feat.

Astonishing milestones of strength and power for someone in her age group are nothing new for van Ulft. The athlete has built a reputation for being uncommonly strong for someone who has spent just a decade on the planet. What might be even more impressive is that van Ulft hasn’t painted herself into a strength sports corner. She has shown proficiency with both powerlifting staples (like this squat) and Olympic weightlifting standards.

Some documented examples include van Ulft logging a raw 111-kilogram (244.7-pound) sumo deadlift while weighing 32.3 kilograms (71.1 pounds) in September 2022. Then, earlier this year, in January 2023, van Ulft recorded a 66-kilogram (145.5-pound) clean & jerk during the 2023 Variety Village Open in Toronto, Canada. The latter lift made van Ulft the youngest-ever person, regardless of gender, to clean & jerk double their body weight during a sanctioned lifting competition.

These days, in Spring 2023, van Ulft seems to be pushing it full steam ahead. Moreover, she’s showing off even more athletic versatility and coordination. Recent Instagram clips on van Ulft’s managed profile feature the athlete occasionally making a foray into competitive gymnastics. Given the distinctive contrasting demands of strength and balance in powerlifting, Olympic weightlifting, and gymnastics, it’s becoming apparent van Ulft can tackle seemingly any athletic endeavor.

For a competitor dipping her toes in various strength sports and competitive fields, only time will tell what stellar milestone van Ulft next showcases in public. The only fact that seems inevitable in advance will be how much her achievement stands out for someone of her young age.

Featured image: @roryvanulft on Instagram

The post 10-Year-Old Rory van Ulft Reaches New Milestone Squatting Triple Her Body Weight appeared first on Breaking Muscle.

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The core does not only exist to contract or bend over and over again, to twist and rotate, but also to resist rotational force. We need strong cores in order to maintain a stable torso while putting in work, whether it’s lifting heavy things, carrying a heavy load, or transferring power from our hips while throwing a punch or a ball. Having that stable, strong core with the capacity to resist the influence of outside forces working to make it rotate or twist or bend is just as important as having the capacity to perform a million situps.

Enter the plank. The key to success with it is right there in the name: you’re forming an immovable, stiff plank with your entire body. From toes to head, you must be firm, not flaccid.

Proper Plank Form

Planks seem like the simplest exercise imaginable, and while they aren’t that complicated, there are a few things to keep in mind.

1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals. Imagine you’re pinching a quarter between your butt cheeks.
3. Look at the ground to keep a neutral neck and spine. You may feel like your chin is tucked a bit.
4. Tuck your pelvis. Instead of arching your back, do a slight pelvic tuck to really engage your abs. The pelvic tuck also allows you to use your quads and push against the ground with your feet.
5. Push against the ground. Shoulder blades should protract.
6. Create a straight, strong line from head to toes. A single cohesive piece. In other words, a plank.
7. Hold that position.

What Muscles Do Planks Work?

The plank is a total body effort. When you’re in the plank position, every fiber of your being is resisting the pull of gravity. You must engage and tighten every inch of musculature in your body to resist collapse and maintain coherence throughout the line your body forms. During a plank, you are quite literally holding the line against the most omnipresent force in the known universe.

• Your abs are working to keep the spine from collapsing.
• Your glutes are contracting to support your lower back.
• Your erector spinae muscles are engaged to keep your spine cohesive and neutral.
• Your quads are contracting to stabilize your legs.
• Your hip flexors are activated to prevent your hips from breaking.
• Your serratus anterior is working to stabilize your shoulders.

And on and on and on. You’re placing your spinal column in the most disadvantageous position imaginable, exposed along every inch to the pull of gravity. You’re working everything during a plank.

Plank Benefits

Research shows that planks make you stronger, particularly in the trunk muscle. They can even increase the thickness of your abdominal muscles. In people who are fairly untrained, simply doing nothing but planks for a few weeks will increase their overall fitness levels. Not just trunk strength, that is, but general fitness.¹

Studies show that incorporating planks into the training of athletes can reduce injury rates by making their bodies more resilient. It turns out that having strong, stable trunk muscles makes you more resistant to all the various forces acting on you during athletic activity.²

In short, planks are exercise, and exercise improves almost every health marker you can imagine. The thing about planks is that they appear to be a low intensity, easy exercise that most people never even consider doing. To the uninitiated, a plank might look like doing nothing at all.

Plank Variations

If you get bored of the traditional plank, there are other versions you can try.

Long Lever Plank

Instead of placing your elbows directly underneath your shoulders, place them several inches in front of your shoulders, thereby lengthening the lever and increasing the difficulty. Research shows that this increases activation of various trunk muscles.³ The more your elbows stray ahead of your shoulders, the harder it gets.

Side Plank

Do the plank on your side, supporting yourself with one hand placed on the ground and one edge of your foot wedged against the ground. Switch sides.

Contralateral Plank

Get in the traditional plank position, only support yourself contra laterally—either your left elbow and right foot touching or your right elbow and left foot touching.

Things to Remember

1. Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
2. Don’t look up! Look down at the ground. This is a good prompt for maintaining a neutral neck position.
3. Don’t go to failure. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank with proper technique.
4. Don’t overly arch your back. Keep that pelvis tucked.

Even if you never progress (or choose to progress) to the other plank variations, the basic plank, performed properly, will be sufficient for developing good core stability, strength, and overall resilience.

Got any more questions about planks? Drop them down below.

The post How to Do A Plank Properly appeared first on Mark’s Daily Apple.

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It’s been decades since Arnold Schwarzenegger stood on top of the fitness world as a dynastic Mr. Olympia. In the time since, he’s earned a Hollywood reputation as the famed “Terminator,” become the governor of the state of California, and generally morphed into a larger-than-life personality. However, even at the age of 75, he still knows what it takes to rip your body up in the gym.

On May 24, 2023, Schwarzenegger appeared in a video partnering with Men’s Health. The clip features the fitness legend dispensing a short arm workout, shoulder workout, and some of his favorite training secrets.

While working out at the famous Gold’s Gym in Venice Beach, CA, Schwarzenegger broke down an arms and shoulders routine typical of what he does every day.

“This is what I do every morning. I come in here [Gold’s Gym] and do 25 to 30 sets in a half an hour,” Schwarzenegger said. “In the old days we did 30 sets for shoulders. Now I do 15 sets.”

Arnold Schwarzenegger | Arm and Shoulder Workout May 2023

Here is an overview of both of Schwarzenegger’s arm and shoulder workouts:

Arm Workout

• Machine Preacher Curl: One set of 30 reps, four sets of 10-12 reps
• Machine Dip: One set of 30 reps, four sets of 10-12 reps

Shoulder Workout

• Machine Overhead Press: Five sets of 10-12 reps
• Machine Lateral Raise: Five sets of 10-12 reps
• Machine Rear Delt Fly: Five sets of 10-12 reps

Schwarzenegger explained he ends every set with a five-second hold on the last rep.

As for Schwarzenegger’s advice on a proper approach to training, he maintained it’s about consistent dedication and all the benefits that it can provide. Provided an athlete stays committed to their routine, Schwarzenegger says they’ll eventually see results. He told an anecdote about his peak fitness days to use as proof.

“When you train it is not just that your body gets pumped up and gets stimulated with blood but it’s also your mind and you have a much more positive kind of outlook on the day and on life when you’ve had a pump behind you,” Schwarzenegger started. “I was in good shape [in the 1980s]. I worked out two hours a day. Because after having had several heart surgeries and then having had surgeries on my shoulders and knees and all those kind of things, it’s important to protect my body and do therapy training at the same time. 

In other words, Schwarzenegger said not to overthink it and keep chugging along in the gym, no matter your adversity.

“If you want to go to the gym every day and do your bike ride, train every day, then you roll out of bed and you don’t think,” Schwarzenegger said. “The important thing is don’t think, just do.”

Featured image: Men’s Health on YouTube

The post Arnold Schwarzenegger Shares His Recent Killer Arm and Shoulder Workout  appeared first on Breaking Muscle.

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If you’ve spent any time in the gym or browsing your favorite athletes’ social media channels, chances are you’ve heard of creatine. Creatine is an amino acid produced naturally by the body and found in animal-based foods, but many athletes and gym-goers take creatine supplements to help maximize its benefits. Numerous studies have shown positive effects of creatine on athletic performance, body composition, muscle recovery, and brain health.

When shopping for a creatine supplement for the first time, you may not know where to begin. The process can sometimes feel overwhelming even for those who are familiar with creatine. To help guide you in the right direction, we’ve researched and tested several creatine supplements and compiled a list of options that can be suitable for various needs. After we review our top picks, we’ll discuss the different types of creatine, the benefits of creatine, dosage recommendations, and the optimal time to take it. We’ll also provide a guide on what to consider when buying a creatine supplement.

Our Top Picks for the Best Creatine Supplements

• Best Creatine Overall: XWERKS Lift
• Best Creatine for Teens: Jacked Factory Creatine Monohydrate
• Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
• Best Creatine for Beginners: Onnit Creatine Monohydrate
• Best Tasting Creatine: Legion Recharge
• Best Creatine for Men: Huge Supplements Creatine Monohydrate Powder
• Best Creatine for Cutting: Kaged Creatine HCl
• Best Vegan Creatine: Gnarly Creatine Powder
• Best Creatine for Women: Cira Creatine Monohydrate
• Best Creatine Pills: Bulk Supplements Creatine Monohydrate Capsules
• Best Creatine Gummies: Create Wellness Creatine Monohydrate Gummies

Best Creatine for Muscle Growth: XWERKS Lift

XWERKS Lift

$0.61 per serving

XWERKS Lift is micronized to form a fine powder, which can be easier to digest for those who have sensitive stomachs. There are no artificial ingredients, and it mixes well with liquids and other supplements.

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Specifications

• Number of servings: 80
• Cost: $49.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Micronized powder that can be easier to digest
• Dissolves well in various liquids
• Won’t alter the taste of the beverages or other powders you mix it with

Cons

• The seal on the bag can be difficult to close

XWERKS Lift is our choice for the best creatine overall because it mixes well with everything, doesn’t contain artificial ingredients, and is made with creatine monohydrate, the most thoroughly-researched form of creatine. Plus, at $0.61 per serving, this is a creatine supplement that won’t break the bank.

Another benefit of this creatine supplement is that it’s micronized. Micronized creatine monohydrate undergoes more filtration, and, therefore, contains smaller molecules than regular creatine monohydrate. For this reason, it can be easier to digest and result in fewer side effects. This can help prevent digestive issues, such as cramping or bloating, which some people experience with regular creatine monohydrate.

Micronized creatine like XWERKS Lift can also dissolve more easily without leaving behind any clumps. Because it’s unflavored, it won’t alter the taste of any other beverages or supplement powders you mix it with.

One of the only things we don’t like about this creatine is that the bag can be difficult to reseal. You’ll have to be careful when storing it to ensure the powder doesn’t spill or other food items don’t get into the bag.

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Best Creatine for Teens: Jacked Factory Creatine Monohydrate

Jacked Factory Creatine Monohydrate

$0.41 per serving

This is a simple creatine monohydrate powder at a reasonable price that dissolves easily, doesn’t contain dyes or fillers, and offers five grams of creatine per serving.

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Specifications

• Number of servings: 85
• Cost: $34.99 ($0.41 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• More affordable than other creatine powders on the market
• Made in the USA in a cGMP-certified facility
• No dyes or fillers
• Dissolves quickly and doesn’t have a gritty texture

Cons

• The container has a small opening that can make it hard to reach the bottom

There’s a misconception that creatine is dangerous for teens because many people consider it a performance-enhancing drug, which can stunt an adolescent’s growth and lead to significant health concerns such as heart attacks. (1) But while it can enhance athletic performance, it’s not classified as a drug, and recent research has shown that creatine is safe for teens who strength train. (2)

Jacked Factory Creatine Monohydrate is a solid choice for teens because it doesn’t contain any ingredients other than creatine monohydrate and is reasonably priced, which is a nice feature for teenagers who don’t have a lot of extra cash lying around. One tub costs around $34.99 and has 85 servings, which equals about $0.41 per serving. This is much lower than other creatine monohydrate powders, which can cost $1 to $2 per serving.

Despite the lower cost, you still get a high-quality product. Jacked Factory Creatine Monohydrate doesn’t contain any fillers or dyes, and it’s made in a cGMP-certified facility in the USA. This means the equipment and manufacturing processes are compliant with the FDA, so you can feel confident knowing you’re consuming a safe product.

This creatine powder dissolves well when blended with plain water or mixed with other supplements, such as protein powder or pre-workout. The opening of the tub is small, so you may find it difficult to reach the bottom if you have large hands. If needed, you can always use a regular spoon to scoop out the powder, though you may also want to use a food scale if you want to know exactly how much you’re taking.

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Best Creatine for Muscle Growth: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

$1.67 per serving

This creatine contains hydroxy methylbutyrate (HMB), which can help you grow and preserve muscle mass. It’s available in 10 flavors and comes in an unflavored version. Plus, it’s free from additives, fillers, artificial sweeteners, and colored dyes.

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Specifications

• Number of servings: 30
• Cost: $49.99 ($1.67 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Black Cherry, Blue Raspberry, Fruit Punch, Hawaiin Splash, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch, Unflavored, Watermelon

Pros

• Comes in 10 flavors plus an unflavored version
• No artificial sweeteners, dyes, additives, or fillers
• May digest more easily, thanks to the addition of BioPerine® (black pepper extract)
• Also contains vitamin D and hydroxy methylbutyrate (HMB), which may help increase strength and lean muscle mass and decrease fat mass

Cons

• May be too expensive for some

Creatine on its own has been shown to increase muscle mass because it can increase the body’s concentration of IGF-1, a hormone responsible for the growth of new muscle tissue. (3) For those looking for a creatine supplement with additional muscle-building benefits, Transparent Labs Creatine HMB may be the right choice. Each serving provides 1,500 milligrams of hydroxy methylbutyrate (HMB), which may aid muscle growth and retention, and 12.5 micrograms of vitamin D, which can help prevent fatigue and allow you to train harder for longer. (4)(5) There are also five milligrams of black pepper extract, which can help your body utilize the other ingredients more effectively. (6)

Transparent Labs Creatine HMB tastes great, dissolves well without leaving any clumps behind, and doesn’t contain any artificial sweeteners, fillers, colored dyes, or additives. We also love that it’s available in 10 flavors. Whether you enjoy fruity or tropical flavors, you can find one that suits your preferences. There’s also an unflavored version, which is great for mixing into protein shakes, coffee, or other beverages.

Because of the extra ingredients in Transparent Labs Creatine HMB, it is pricier than other options. However, the higher price may be worth it if you want an extra boost in performance in the gym or are struggling to build muscle.

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Best Creatine for Beginners: Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

$0.50 per serving

This third-party-tested creatine supplement comes with 30 servings at an affordable price, making it a great option for beginners to try before fully committing to a creatine regimen.

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Specifications

• Number of servings: 30
• Cost: $14.99 ($0.50 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Third-party tested to ensure it’s free of banned substances
• Budget-friendly
• Can easily mix well with liquids and other supplements

Cons

• Small number of servings per container
• Can be messy

One container of Onnit’s creatine monohydrate only has 30 servings, which is much lower than the 60 to 85 servings you can find from other brands. But we think this is a solid choice if you’re taking creatine for the first time and don’t know how you’ll react to it. By starting with a small container, you won’t be stuck with a huge tub if you don’t like the product.

Plus, this can be a safe creatine powder to start with because it’s third-party tested. This means an independent lab has verified that the product doesn’t contain any banned substances. More supplement brands are implementing third-party testing to help bolster their reputation and prove the quality of their products, but there are still many brands that don’t bother with it. Looking for third-party verified products is a good place to start when you’re new to taking supplements because you can be more confident that they aren’t contaminated with harmful ingredients.

If you do become a fan of this creatine, you can set up subscriptions for auto deliveries, so you don’t have to remember to reorder it whenever you run out.

Like XWERKS Lift, Onnit’s creatine monohydrate is micronized, so it may dissolve easier in liquids and cause fewer gastrointestinal issues. It’s also unflavored and can blend with flavored beverages or powders seamlessly. However, because the powder is so fine, it can get messy. You’ll need to be careful when scooping it into your glass or shaker bottle to avoid spilling it and getting the powder everywhere.

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Best Tasting Creatine: Legion Recharge

Legion Recharge

$59.97 ($3.26 / Ounce)

With l-carnitine and corosolic acid, this creatine supplement can help ease muscle pain and inflammation after a tough workout. There are six flavor options and an unflavored option, but we recommend the Strawberry Lemonade flavor.

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05/25/2023 03:11 pm GMT

Specifications

• Number of servings: 60
• Cost: $59.99 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, Unflavored, Watermelon

Pros

• No refined sugars, artificial sweeteners, or food dyes
• Tested by Labdoor to ensure it doesn’t contain banned substances
• Contains additional ingredients that can help prevent muscle soreness and enhance recovery

Cons

• May not be ideal for those who want a simpler creatine supplement

Legion Recharge isn’t available in as many flavors as Transparent Labs HMB, but we prefer the taste of it and especially like the Strawberry Lemonade flavor. It’s sweet, but there’s a hint of tartness, so it’s not cloying. If you prefer to mix your creatine with flavored protein or branched-chain amino acid (BCAA) powders, you can opt for the unflavored version. Whichever you choose, you won’t find any artificial flavors, food colorings, or sweeteners.

Besides tasting great, we also like the recovery-enhancing benefits of this creatine supplement. Creatine on its own has been shown to aid muscle recovery after workouts, but Recharge contains additional ingredients that can help ensure you’re ready to tackle your next training session. (7)

For example, each serving of Recharge has 2.5 grams of l-carnitine, which may prevent muscle pain and tenderness after exercise. (8) It also contains 10.5 milligrams of corosolic acid, which can reduce inflammation. (9)

At $1.00 per serving, this isn’t the cheapest creatine powder. You can find brands whose creatine costs around $0.30 per serving. But Legion Recharge contains all-natural ingredients and is third-party tested by Labdoor to ensure it doesn’t contain banned substances or impurities. For these reasons, we think the price is fair.

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Best Creatine for Men: Huge Supplements Creatine Monohydrate Powder

Huge Supplements Creatine Monohydrate Powder

$1.00 per serving

This creatine powder has great dissolvability, and because it’s available in an unflavored version, it’s easy to add to your current supplement stack.

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Specifications

• Number of servings: 30
• Cost: $29.95 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Mango Lemonade, Orange, Unflavored

Pros

• Manufactured in the USA in a GMP-certified facility
• Contains no fillers or unnecessary ingredients
• Dissolves easily

Cons

• Flavored versions may be too sweet for some
• Not a lot of servings per container

For men who need a straightforward creatine supplement, we think this option from Huge Supplements is a good choice. The unflavored version has no ingredients other than creatine monohydrate, so you can easily add it to your existing supplement stack.

The Mango Lemonade and Orange flavors are on point, though they may be too sweet for those who prefer less saccharine tastes. They also contain artificial flavors and sucralose, so if you are sensitive to those ingredients or prefer to avoid them, you may want to stick with the unflavored version.

At right around $1.00 per serving, this creatine powder is towards the higher end of the products on this list. This can put it out of reach for those with tight budgets. Plus, one container only provides 30 five-gram servings, so the cost can add up if you have to replenish it frequently. Still, this could be a good option if you want a simple creatine supplement without a long ingredient list, and the higher price can be justified by the fact that it is made in the USA in a facility that meets Good Manufacturing Process (GMP) standards for creating safe and effective products.

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Best Creatine for Cutting: Kaged Creatine HCl

Kaged Creatine HCl

$0.33 per serving

For those who can’t stomach creatine monohydrate, this may be a better option, as creatine HCl may cause fewer side effects. It’s available in an unflavored or Lemon Lime-flavored powder or in vegetable capsules.

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Specifications

• Number of servings: 75
• Cost: $24.99 ($0.33 per serving)
• Amount of creatine per serving: 0.75 grams
• Flavors: Lemon Lime, Unflavored, Vegetable Caps

Pros

• Available in powder or capsule form
• More cost-effective than other options
• Creatine hydrochloride may dissolve and digest easier than creatine monohydrate
• Informed Sport certified to be free of banned substances
• No grainy texture

Cons

• Not a lot of flavor options
• The Lemon Lime flavor contains sucralose

Kaged Creatine HCl is a form of creatine called hydrochloride (HCl). Creatine HCl can be more suitable for those with sensitive stomachs, as anecdotal reports suggest it dissolves more easily and causes less bloating than creatine monohydrate. For these reasons, we think this is a good choice for bodybuilders or those with weight loss goals, as you may feel less puffy and experience fewer fluctuations on the scale, which are possible side effects of creatine monohydrate.

However, it should be noted that any weight gain you may notice from creatine when you first start taking it is likely just temporary water weight and not indicative of rapid increases in muscle mass. That water weight should go away within a few weeks, and any muscle mass you hope to gain would take at least a couple of months to achieve.

This creatine powder only provides 0.75 grams of creatine per serving, unlike creatine monohydrate supplements, which typically provide up to five grams per serving. The recommended dosage is three to five grams of creatine per day, but for creatine hydrochloride, 0.75 grams may be all you need, as small amounts of creatine HCl may provide the same benefits as larger doses of creatine monohydrate. (10)

We found the Lemon Lime flavor to be quite tasty, with a great balance of sweetness and tartness. It didn’t have a gritty texture, unlike other creatine powders we’ve tried. However, it does contain sucralose. If you prefer to avoid artificial sweeteners, go for the unflavored version instead. You can also opt for the vegan-friendly vegetable caps, which cost the same as the powder and also provide 0.75 grams of creatine HCl per serving.

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Best Vegan Creatine: Gnarly Creatine

Gnarly Creatine

$0.61 per serving

Gnarly Creatine Monohydrate is tested for banned substances and other potentially harmful ingredients, such as lead and pesticides. It’s also free from gluten, soy, and artificial flavors and sweeteners.

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Specifications

• Number of servings: 90
• Cost: $55.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• No artificial flavors or sweeteners
• Gluten- and soy-free
• NSF Content Certified and NSF Certified for Sport
• One bag can last several months, depending on how much creatine you take each day

Cons

• Can be hard to dissolve

We recommend Gnarly’s creatine monohydrate for vegans because it’s made from Creapure®, a brand of creatine monohydrate that’s not derived from animal products. Other brands also use Creapure® as their base, but they may also test their creatine supplements on animals or make pills with capsules sourced from animal by-products, making them non-vegan-friendly. Gnarly doesn’t participate in animal testing, and it’s a powder, so vegans don’t have to worry about animal cruelty or taking capsules with animal-sourced gelatin. Because it’s Halal and Kosher certified, too, it’s suitable for a wide range of dietary requirements.

We also like that Gnarly tests its creatine for heavy metals, microbes (which include things like bacteria), and pesticides in addition to testing it for banned substances. Plus, the creatine doesn’t contain artificial sweeteners or flavors, gluten, or soy, which can also make it a great choice for those looking for pure creatine powder.

At around $55, this creatine is one of the most expensive on our list. But you get a whopping 90 servings per bag, which equals about $0.61 per serving. The per-serving price is reasonable, in our opinion, considering the supplement goes through a thorough third-party testing process and doesn’t contain junk ingredients.

Because it’s unflavored, you can easily add this powder to your supplement stack without altering the taste of your other products. However, it can take a while to dissolve if you stir it with a spoon. A blender or shaker bottle may be your best bet when consuming it.

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Best Creatine for Women: Cira Creatine Monohydrate

Cira Creatine Monohydrate

$0.58 per serving

For women who want to increase lean muscle mass and improve their performance in the gym, Cira’s creatine monohydrate powder can be a great choice. It’s unflavored and doesn’t contain any other ingredients, so it mixes well with any type of liquid.

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Specifications

• Number of servings: 60
• Cost: $34.99 ($0.58 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Decent number of servings per container
• Bright packaging that may appeal to women
• No grainy texture

Cons

• No flavored options
• Doesn’t dissolve easily

There aren’t really any women-specific creatine supplements, as the ones that work well for men can also be good for women. But Cira sells other products that can benefit women, such as its No Filter – Complexion supplement that can help promote healthier skin, hair, and nails — common concerns for many women. If you’re a female athlete, bundling your Cira creatine with some of the brand’s other products can help you improve your performance in the gym (since creatine can help improve energy levels and strength output) and boost your self-confidence.

Cira’s creatine powder provides five grams of creatine per serving, and one tub has 60 servings, which is similar to several other creatine offerings on the market. There’s only an unflavored version, so you may want to consider another brand if you prefer having flavor options. It also doesn’t dissolve as easily as other powders we’ve tried. You may have to stir it well or shake it in a blender bottle for a couple of minutes to ensure there are no clumps.

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Best Creatine Pills: Bulk Supplements Creatine Monohydrate Capsules

Bulk Supplement Creatine Monohydrate Pills

Starts at $0.49 per serving

Bulk Supplements’ creatine pills offer a convenient way to take your creatine on the go, and you can be precise with your dosing since everything is pre-measured for you.

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Specifications

• Number of servings: 14 to 43
• Cost: $11.96 to $20.96 ($0.49 to $0.85 per serving)
• Amount of creatine per serving: Five grams
• Flavors: N/A

Pros

• Convenient way to take your creatine supplement on the go
• No need to measure anything because you get five grams of creatine with every seven-capsule serving
• Third-party tested for label accuracy, potency, and safety
• Manufactured in a cGMP-certified facility

Cons

• Not vegan-friendly because the capsules are made with bovine gelatin
• More expensive than creatine powder
• Have to take seven capsules to get the recommended dose of five grams of creatine

For those who want a convenient way to take creatine while on the go, Bulk Supplements Creatine Monohydrate Capsules are a solid choice. You can easily throw the container in your gym bag, and it won’t make a powdery mess.

Pills are also good for anyone who wants to take precise doses of creatine. You don’t have to worry about measuring anything because you know you’ll get five grams of creatine — the recommended daily dose for optimal benefits — with each serving. One serving of the Bulk Supplements creatine capsules is seven pills, though, which is something to note if you have trouble swallowing pills.

One drawback of taking creatine pills is that they are more expensive than powders. For example, Bulk Supplement creatine pills can cost anywhere from around $0.49 to $0.85 per serving. In comparison, you can find creatine monohydrate powder for as little as $0.30 per serving. The extra cost of the pills is due to the additional manufacturing required to get the powder into the capsules, but it may be worth it for the convenience of not having to measure a powdered supplement yourself.

Also, the capsules contain bovine gelatin, so they’re not suitable for those who don’t consume animal products. Vegans who want to take creatine pills should look for ones made with vegan-friendly ingredients, such as vegetable cellulose, instead.

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Best Creatine Gummies: Create Wellness Creatine Monohydrate Gummies

Create Wellness Creatine Monohydrate Gummies

Starts at $1.67 per serving

Anyone who enjoys citrus tastes will like the orange flavor of the Create Wellness creatine gummies. Because they’re safe for vegans, non-GMO, and gluten-free, they’re suitable for a wide range of dietary needs.

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Specifications

• Number of servings: 15 to 90
• Cost: $45.00 to $180.00 ($1.67 to $3.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Orange

Pros

• Vegan-friendly
• Gluten- and GMO-free
• Orange flavor is tasty

Cons

• Each serving has five grams of sugar and 12 grams of carbohydrates
• More expensive than pills or powder

Like pills, creatine gummies offer a convenient, mess-free way to take your creatine on the go. They’re also a better option for those who have trouble swallowing pills. We especially love the Create Wellness creatine gummies because they taste great and are non-GMO, vegan-friendly, and gluten-free, making them suitable for various dietary needs.

One serving is five gummies and provides five grams of creatine, though there are also five grams of sugar and 12 grams of carbohydrates in each serving. The sugar content isn’t super high, but it’s worth noting because other creatine gummies on the market have at least half that amount per serving.

Additionally, 12 grams of carbs can quickly add up for anyone following a low-carb diet. With prices starting around $1.67 per serving, the gummies also cost much more than other creatine supplements, which you can find for more than half the cost. But if you have an aversion to pills and want a travel-friendly creatine supplement, you may be able to justify the sugar and carbohydrate content and the price.

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How We Chose the Best Creatine Supplements

We consider several factors when compiling our best lists to ensure there are suitable options for various consumers. For creatine, we analyzed the cost, the type of creatine, the formulation, and whether the supplement is third-party tested.

Price

Creatine prices vary based on the brand, the overall ingredients, and whether or not it’s third-party tested. Later in the article, where I discuss the factors to consider when buying creatine, I provide a more detailed analysis of the cost of creatine. But while supplements can be expensive, buying a creatine powder shouldn’t leave you strapped for cash. Because everyone has different budgets, we included creatine supplements with varying price points on our list.

Formulation

Most creatine supplements are straightforward and contain one ingredient — creatine. Others contain additional ingredients that can help support muscle growth, aid post-workout recovery, or add flavor to the powder. On our list, we included options that are pure creatine and some that include extra ingredients to help you hone in on your goals and find a product that suits your taste preferences.

Additional ingredients you may find in your creatine supplement for more muscle-building or recovery benefits include:

• L-carnitine: An amino acid that can help prevent pain and tenderness in the muscles after a workout. (5)
• Corosolic acid: A substance found in the banaba plant that can help reduce inflammation. (6)
• Hydroxy methylbutyrate (HMB): A metabolite of leucine, an amino acid that helps stimulate muscle protein synthesis (the process of building new muscle). (4)

Creatine Type

As we’ll discuss below, there are several types of creatine, but they’re not all effective. The creatine supplements on our list are primarily creatine monohydrate, which is the most popular form used in scientific studies. To make sure you have a larger selection to choose from, we also included some creatine hydrochloride (HCl) supplements. Creatine HCl isn’t quite as heavily researched as monohydrate, but it has shown promise and can be just as effective.

Third-Party Testing

Many of the creatine supplements on our list have been tested by an independent third party, such as Labdoor, to ensure their products are free from impurities or other potentially harmful ingredients, such as lead. Some have also been tested by Informed Sport to ensure they don’t contain substances on the World Anti-Doping Agency’s banned list.

What Is Creatine?

Creatine is an amino acid produced in the liver, kidneys, and pancreas. Those organs deliver about 95% of the creatine they produce to the muscles, which then use it as an energy source during intense bouts of physical activity, such as lifting heavy weights. Small amounts of creatine also go to the heart, brain, and other tissues.

Creatine is also found in foods like red meat, seafood, and cow’s milk, but you’d have to eat a lot of animal products to get the recommended dose of three to five grams per day. One pound of ground beef, for example, only has about one gram of creatine. Furthermore, the human body only produces about one to two grams of creatine per day. For these reasons, athletes or those who don’t eat animal products may choose to take a creatine supplement to optimize their creatine intake.

When the muscles’ creatine stores are elevated, they are better able to perform at a high intensity. As I’ll discuss below, this means you can work out for longer and perform more volume, which can indirectly help you build more muscle. Creatine also helps increase the body’s concentration of IGF-1, a hormone responsible for the growth of new muscle tissue. (3)

What Are the Different Types of Creatine?

There are many types of creatine, but some are more effective than others. The most promising ones that show potential for supporting muscle growth and athletic performance include creatine monohydrate, creatine hydrochloride, buffered creatine, creatine magnesium chelate, and creatine nitrate.

Creatine Monohydrate

Creatine monohydrate is the most popular and widely-researched form of creatine. It’s made by bonding creatine to a water molecule and is generally the cheapest form of creatine you can find.

Some creatine monohydrate supplements are micronized, meaning they undergo a more thorough filtration process to cut the molecules into smaller granules. This results in a powder that can dissolve more easily in liquids and be easier to digest.

I’ve used both regular creatine monohydrate and micronized creatine monohydrate, and in my experience, the micronized version does blend better. I can’t speak to whether or not micronized creatine is better for my digestion, as I’ve fortunately never experienced nausea or other stomach issues after taking any form of creatine. But I’ve seen many reports from people who tolerate micronized creatine better than regular creatine, so a micronized powder is worth considering if you have a sensitive stomach.

Creatine Hydrochloride

Creatine hydrochloride, or creatine HCl, isn’t as widely studied as creatine monohydrate. However, some anecdotal evidence suggests the body may be able to digest it easier and absorb it more efficiently. It’s made by combining creatine with a hydrochloride molecule, resulting in a more water-soluble product. For this reason, it’s possible that you can take smaller doses of creatine HCl than monohydrate (less than one gram vs. three to five grams, respectively) and experience the same benefits.

Buffered Creatine

Like creatine HCl, buffered creatine may be gentler on the stomach for those who can’t tolerate creatine monohydrate well. It’s combined with other substances, such as sodium bicarbonate, to help increase its pH. Therefore, it may not break down as much during digestion, and the muscles may absorb it more efficiently. More research is needed to determine the efficacy of buffered creatine, but some studies suggest that it’s not any more effective than creatine monohydrate. (11)

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine that’s bound to magnesium and may result in less water retention than creatine monohydrate. (12) You’ll typically see creatine magnesium chelate branded as MagnaPower®, and you can find it on its own or as part of another supplement, like pre-workout.

Creatine Nitrate

Creatine nitrate is formed by combining creatine and nitrate molecules together. Some studies suggest that individuals who take creatine nitrate may perform better in the gym than those who don’t supplement with creatine at all. However, creatine nitrate may not be as effective as creatine monohydrate. (13)

Other Types of Creatine

Other forms of creatine, like ethyl ester, creatine citrate, creatine pyruvate, creatine malate, and creatine gluconate, haven’t shown many promising results on athletic performance or muscle growth in the few studies that have been done on them. Therefore, most creatine supplements aren’t made with these types.

Benefits of Creatine

Many studies have shown the positive impacts of creatine supplementation in various populations, including competitive athletes, average gym-goers, and sedentary individuals. It can help keep your energy levels up, increase the amount of weight you can lift, and improve your performance in activities that require max effort levels of intensity. Creatine can also help you build and maintain muscle mass and recover better during your workouts. It may even help improve your brain function — but more on that below.

Increased Energy

Creatine helps increase the muscles’ levels of phosphocreatine, which is responsible for producing adenosine triphosphate (ATP). The cells use ATP for energy and life-sustaining functions. The body also breaks down ATP during exercise, limiting the amount of energy you have to continue training at a high intensity. But because creatine supplementation can help increase your phosphocreatine stores, it can also help the body produce more ATP and keep you energized for longer. (14)

Increased Strength and Athletic Performance

Taking creatine while engaging in a resistance training program may produce better strength outcomes. Studies have shown that the one-, three-, and 10-rep maxes of strength athletes who consume five grams of creatine per day can be up to eight percent higher than the rep maxes of athletes who do not take creatine. (15)

Creatine has also been shown to increase performance in short-duration, high-effort activities such as sprinting. (16)

I’ve been taking creatine for at least seven years now, and I’ve definitely noticed a difference in my strength levels and my performance in CrossFit workouts. Of course, I can also attribute these changes to training consistently and following well-structured programs. But I do believe that creatine has contributed, at least in part, to my getting stronger and fitter over the years.

Growth and Maintenance of Lean Muscle Mass

Studies have shown that when combined with a resistance training regimen, creatine can help individuals build muscle mass more effectively than strength training alone. (17) This is likely because creatine enables you to lift heavier weights and complete more volume, thus producing greater strength gains.

Furthermore, because creatine can help prevent the breakdown of muscle tissue, it may help you preserve lean muscle mass, even if you take an extended break from training. (18)

Enhanced Muscle Recovery and Longer Workouts

When strength training or performing high-intensity interval workouts, adequate recovery during your rest periods is essential so you can complete all of your sets or get through your entire workout without fatiguing too quickly. Creatine can help in these scenarios because it supplies the muscles with more ATP, which they use for energy. Thus, you may be able to sustain bouts of physical activity for longer periods. (19)

Increased Brain Function

Beyond the positive impacts on athletic performance and body composition, creatine supplementation may also have some cognitive benefits.

Reduced levels of phosphocreatine in the brain can lead to neurological disorders, such as Alzheimer’s disease. (20) Since creatine supplements can help keep the body’s phosphocreatine levels elevated, they may also reduce the risk of developing neurological diseases or slow their progression. (21)

Creatine has also been shown to improve brain health in older adults, as the brain uses a lot of ATP when performing difficult tasks or trying to recall facts or previous events. (22)

What To Look For When Buying Creatine Supplements

As with most supplements, there are a ton of creatine options to choose from, making it difficult to narrow down your choices. Some of the most important factors to consider when buying creatine are price, flavor options, the type of creatine, and whether it’s available in pill or powder form. Below, we break down these criteria in more detail to help you make an informed decision.

Price

The cost of creatine can range anywhere from $0.30 to $2.00 or more per serving, depending on the type of creatine, the ingredient list, and whether it undergoes third-party testing. For example, creatine monohydrate is generally the most cost-effective form of creatine. However, it can be expensive if it contains other ingredients, such as HMB or l-carnitine. Creatine supplements that are third-party tested may also cost more because they tend to be of higher quality.

Ultimately, how much you spend on a creatine supplement will depend on your goals and whether or not you’re comfortable potentially sacrificing quality to save some money.

Flavors

Creatine often comes unflavored. An unflavored powder is great if you like to mix your creatine in a protein smoothie or other beverage, like coffee. However, it can taste bland when taken with plain water.

If you’re concerned about the taste, consider looking for brands that sell flavored creatine. A flavored powder can be more palatable if you don’t stack your creatine with other supplements, or if you forget to stir it into a protein shake or another drink and need to take it separately.

Type of Creatine

As you saw above, there are many types of creatine. Creatine monohydrate tends to be the most popular because it’s used most often in research studies. However, creatine hydrochloride is gaining in popularity because of its potential to cause fewer gastrointestinal issues and for the muscles to absorb it more efficiently.

In my opinion, most people can’t go wrong with creatine monohydrate. But if you’re concerned about it upsetting your stomach, you may want to opt for creatine hydrochloride.

Pills vs. Powder

Another consideration when shopping for creatine is whether you prefer pills or powder form. A powder is easy to add to water, protein drinks, or other beverages, but it can be messy, especially if you like to carry a container of creatine in your gym bag. Plus, you have to measure it each time you take it if you want to be precise with your dosing. Pills are easier to travel with, and because the creatine content is already measured out for you, you know exactly how much you’re taking. However, creatine pills can be more expensive.

Either option can offer you all the benefits of creatine. Which form you decide to take it in is mostly a matter of personal preference.

I don’t have personal experience with creatine pills, as I’ve only taken creatine powder. I don’t travel with creatine often, so the potential for it making a mess doesn’t bother me. I also don’t stress over exactly how much creatine I take every day. But if you prefer to have an on-the-go option, or you like to be exact with your dosing, pills may be a better choice.

Third-Party Verification

One of the best ways to ensure your creatine supplement is safe is to check for a third-party verification label. If a supplement has this badge, it means the product was tested by an independent laboratory to ensure it only contains the ingredients listed in the amounts stated on the nutrition label. In other words, if a container of creatine has a third-party verification seal and says that creatine monohydrate is the only ingredient, you’ll know the brand isn’t lying about what’s in its supplement.

Brands have to pay a lot of money for these verifications, so when you find companies that subject their supplements to third-party testing, it’s a good sign that they care about their consumers.

When shopping for creatine, look for products with these badges:

• Informed Choice
• Informed Sport
• NSF Certified for Sport
• ConsumerLab.com
• USP (United States Pharmacopeia)

How Much Creatine To Take Per Day

Optimal dosing recommendations for creatine are three to five grams of creatine per day. (23) Some individuals who are new to creatine choose to do a loading phase, where they take 20 to 30 grams per day for the first five to seven days to saturate the muscles more quickly. After the loading phase, they’ll transition to maintenance doses of three to five grams daily.

However, a loading phase isn’t necessary. Even if you start with three to five grams each day, you’ll still build your body’s creatine stores — it will just take longer. Without a loading phase, you’ll reach peak saturation in about three to four weeks. (24)

I never did a loading phase when I first started supplementing with creatine, but I still remember noticing its effects about a month after I began taking it. When I take it now, I’m not precise with my measurements. Most of the time I wind up with five grams, but sometimes I’ll inadvertently scoop out less. Occasionally taking only three or four grams hasn’t made much of a difference in my workout performance, so I’d also advise you not to fret if you don’t take the same amount every day.

When To Take Creatine

Research suggests that taking creatine supplements 30 to 45 minutes after a workout is ideal for improving muscular strength and body composition, especially when combined with a protein- and carb-heavy meal. (25) However, there may also be benefits to taking it 30 to 60 minutes before exercise. This can help your body reach peak creatine levels during your workout and improve blood flow to the muscles while training. (26) On rest days, you can take it whenever is convenient for you.

All that said, the exact timing of creatine supplementation isn’t as important as taking it consistently. You won’t experience significantly more or fewer benefits from taking creatine before or after a workout. It’s more important to take one dose every day, regardless of the time of day, to help keep your creatine stores saturated.

I personally like to add my creatine to a post-workout drink with whey protein and collagen protein because it’s easy for me to mix all my supplements together at one time. On rest days, I take my creatine when I eat breakfast. This type of schedule works well for me, but you may want to experiment with your timing until you find something that helps you get in the habit of taking it every day.

Possible Creatine Side Effects

Creatine can be safe for most healthy individuals. However, some side effects may occur in individuals with certain medical conditions or if you don’t take creatine properly.

Digestive Issues

If you’re new to creatine supplementation, you may experience stomach cramps, nausea, or diarrhea. These side effects can be more likely if you implement a loading phase and don’t spread out the dosages throughout the day — for example, taking 25 grams all at once rather than five grams five times per day.

Dehydration

Because creatine draws water into the muscle cells, some believe it can lead to dehydration. There isn’t much research to support this, and some studies even suggest that creatine can help prevent symptoms of dehydration, such as muscle cramps. (27)

Still, it’s important to drink an adequate amount of water when supplementing with creatine. Consider taking each three to five-gram dose with six to eight fluid ounces of water and drinking at least a gallon of water per day when supplementing with creatine. This can help ensure your body absorbs it properly and has enough water for other physiological functions, such as body temperature regulation and flushing out waste.

Weight Gain

Some individuals may notice their body weight goes up when they first start taking creatine supplements. However, it’s unlikely that this weight gain is due to an increase in body fat. Instead, it’s likely a result of the muscles storing more water. (28)

It’s also important to note that body weight increases due to creatine supplementation are often temporary and more likely to occur if you implement a loading phase. Your body weight can return to normal once you lower your creatine dosage to maintenance levels.

I did experience weight gain of about five to six pounds when I first started taking creatine even though I didn’t do a loading phase. I also remember feeling puffier than usual in the beginning. For me, my weight stayed elevated, even when I hadn’t changed anything else with my diet or training. It was tough to see a higher number on the scale at first, especially as a female who’s struggled with body image issues. However, the few extra pounds that may be due to my taking creatine no longer bother me.

Kidney Issues

It was once believed that supplementing with creatine could cause kidney issues, but recent research has suggested that there are no correlations between creatine usage and kidney damage in healthy adults. However, those with a history of kidney disease or other kidney issues should consult with a physician before taking a creatine supplement. Creatine may increase the risk of kidney dysfunction in already damaged kidneys. (29)

Final Thoughts

There’s no shortage of creatine supplements available on the market. We tried to narrow down the field and choose options for as many scenarios as we could. We know that some people may prefer flavored powders over unflavored ones, need a creatine supplement with extra ingredients to further aid muscle growth or recovery, or cannot tolerate creatine monohydrate. With all this in mind, we selected nine of the best creatine supplements for various needs and training goals.

For most healthy individuals, there’s no reason not to take creatine. It’s definitely not some sort of magic pill. But it can help boost your performance in the gym, enable you to recover faster, and even improve your cognitive function. If you’re tempted to skip it because you feel overwhelmed with all the available options, let this guide be your resource for selecting the right creatine supplement for you.

FAQs

Research

1. White, N. D., & Noeun, J. (2016). Performance-Enhancing Drug Use in Adolescence. American journal of lifestyle medicine, 11(2), 122–124. https://doi.org/10.1177/1559827616680593
2. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6
3. Burke, D. G., Candow, D. G., Chilibeck, P. D., MacNeil, L. G., Roy, B. D., Tarnopolsky, M. A., & Ziegenfuss, T. (2008). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International journal of sport nutrition and exercise metabolism, 18(4), 389–398. https://doi.org/10.1123/ijsnem.18.4.389
4. Engelen MPKJ, Deutz NEP. Is β-hydroxy β-methylbutyrate an effective anabolic agent to improve outcome in older diseased populations? Curr Opin Clin Nutr Metab Care. 2018 May;21(3):207-213. doi: 10.1097/MCO.0000000000000459. PMID: 29406417; PMCID: PMC5882564.
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7. Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). https://doi.org/10.1186/1550-2783-6-13
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10. M. Tayebi, H. Arazi. Is creatine hydrochloride better than creatine monohydrate for the improvement of physical performance and hormonal changes in young trained men? Science & Sports. Volume 35, Issue 5, 2020. Pages e135-e141. ISSN 0765-1597. https://doi.org/10.1016/j.scispo.2019.07.013.
11. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012 Sep 13;9(1):43. doi: 10.1186/1550-2783-9-43. PMID: 22971354; PMCID: PMC3479057.
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13. Galvan, E., Walker, D.K., Simbo, S.Y. et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. J Int Soc Sports Nutr 13, 12 (2016). https://doi.org/10.1186/s12970-016-0124-0
14. Kurosawa Y, Hamaoka T, Katsumura T, Kuwamori M, Kimura N, Sako T, Chance B. Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise. Mol Cell Biochem. 2003 Feb;244(1-2):105-12. PMID: 12701817.
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Hunter Labrada vowed to push himself after a disappointing seventh-place finish at the 2022 Mr. Olympia. Labrada had been hoping to build on a fourth-place result that put him on the bodybuilding map during the 2021 Mr. Olympia. Over five months later, at the time of this writing and on the edge of summer 2023, Labrada appears to be fulfilling his personal competitive promise in the gym.

On May 23, 2023, Labrada shared an Instagram clip of himself capturing a 265.3-kilogram (585-pound) deadlift for four reps. According to the caption of his post, the four-rep pulling set is a lifetime personal record (PR) for Labrada. The bodybuilder completed his deadlift reps in his socks while wearing a lifting belt and utilizing lifting straps.

This deadlift four-rep PR isn’t the only instance of Labrada staying true to his training word so he can have a better performance at the 2023 Mr. Olympia. If anything, making a foray into polishing up his strength as a bodybuilder could be seen as Labrada going above and beyond.

In early February 2023, Labrada clarified that he would be aiming for a more streamlined physique moving forward in his career. His goal is now more about his body aesthetic and being a bit more ripped rather than focusing on sheer size. More recently, Labrada detailed his current pull workout while training for the 2023 Tampa Pro, set to take place on Aug. 3-5, 2023, in Tampa Bay, FL. Because of new qualification standards for the 2023 Mr. Olympia that only give past winners and top-five finishers automatic berths, Labrada will have to win a contest like the Tampa Pro to compete in November’s Olympia.

On stage, Labrada was one of the many Men’s Open contenders present to guest pose at the 2023 Pittsburgh Pro in mid-May 2023. The other athletes like Derek Lunsford, Nick Walker, and Mamdouh “Big Ramy” Elssbiay are examples of rivals Labrada will attempt to overcome at the 2023 Olympia in Orlando, FL, this November.

In such a stacked overall Men’s Open field, anyone distinguishing themselves at the 2023 Olympia, let alone Labrada himself, could be a very challenging task. Based on the ongoing approach to his training during the 2023 calendar year, Labrada appears to be taking extra steps to try and stick out accordingly.

Featured image: @hunterlabrada on Instagram

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Gavin Bilton is the winner of the 2023 Strongman Champions League (SCL) Serbia contest. The competition took place on May 20, 2023, in Zrenjanin, Serbia. According to his page on Strongman Archives, the victory is the Welsh strongman’s first since his title in the 2021 UK’s Strongest Man (UKSM) competition. Despite his status as a regular fixture in major strongman contests, this SCL Serbia win officially marks almost two years since Bilton last stood on top of a podium. It is also Bilton’s first-ever victory outside of the United Kingdom sphere.

Joining Bilton on the 2023 SCL Serbia podium was Turkey’s Fatih Karaca (second place) and the Netherlands’ Kelvin de Ruiter (third place). Per his Strongman Archives page, this SCL Serbia runner-up result is by far the best of Karaca’s young career at the age of 28. Meanwhile, de Ruiter is a bit more seasoned, having participated in 33 international competitions throughout his professional strongman ventures. This contest was de Ruiter’s first podium result since a victory in the 2022 SCL Romania.

Here are the final standings from the 2023 SCL Serbia:

2023 Strongman Champions League Serbia | Final Standings

1. Gavin Bilton — 56 points | 2023 SCL Serbia Champion
2. Fatih Karaca — 52.5 points
3. Kelvin de Ruiter — 49 points
4. Andrea Invernizzi — 46 points
5. Peter Juhasz — 44.5 points
6. Evans Aryee — 37 points
7. Nemanja Tasic — 36 points
8. Damir Stroil — 35.5 points
9. Jarkko Mehtälä  — 34.5 points
10. Jonathan Cotton — 23 points
11. Hristo Muskov — 20 points
12. Andy Black — Five points
13. Ervin Toots — One point

In a post on his Instagram, Bilton was appreciative of the spirit of competition and what he was ultimately able to achieve at the 2023 SCL Serbia.

“Had a great weekend competing out in Serbia against an awesome group of athletes,” Bilton wrote. “Very happy with the win, and what better way to finish a tough show by carrying four people on a Yoke. A first time for everything. Belief conquers all.”

To date, the most noteworthy accomplishments of Bilton’s strongman career might be his two back-to-back UKSM titles (2020-2021). Bilton is also a four-time competitor (2020-2023) at the annual World’s Strongest Man (WSM) but has never advanced to the Finals.

Bilton’s win in the 2023 SCL Serbia could be considered a worthy breakthrough moment for a prolific strongman competitor. His streak of near-victories and berths culminates with this triumph, and it almost certainly won’t be the last for the Welshman.

Featured image: @gavin_the_bull_bilton on Instagram

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Mitchell Hooper is likely best known for his recent run of strongman dominance, culminating with his first-ever World’s Strongest Man (WSM) victory during the 2023 iteration in April. However, the Canadian athlete prides himself as an all-around strength dynamo, working on his conditioning and dispensing some of his first-hand training knowledge seemingly whenever he can. The superstar’s latest feat in the gym is a lesser-known but legendary milestone to capture.

On May 23, 2023, Hooper shared an Instagram clip of himself squatting 238.1 kilograms (525 pounds) for 24 reps. The strength mark was an AMRAP (As Many Reps As Possible) performance and officially surpasses the legendary 1980 Mr. Universe Tom Platz — who set the initial standard with this achievement with 23 reps of 525 pounds in 1992 during the “Great American Squat-Off.” Hooper notches a good depth into “the hole” on each of his repetitions and donned a lifting belt and knee sleeves during the squat set.

Many have attempted to break Platz’s AMRAP record over the years, potentially seeing it as a rare strength accomplishment where an athlete must truly have a unique blend of endurance and power. Perhaps the most recent notable example is prolific powerlifter Joe Sullivan, who fell just short in June 2022 after some earnest preparation.

In the strength sports sphere, Hooper is the first to climb this summit, which is all the more fitting given his WSM victory and ongoing status as a competitive bulldozer. A mid-May 2023 squat set of 210.9 kilograms (465 pounds) for 20 reps might have been Hooper unofficially teasing his vying for Platz’s AMRAP squat record.

According to his page on Strongman Archives, Hooper has stood on a podium in nine consecutive strongman contests and won his last three competitions, including his breakthrough 2023 WSM triumph. To this stage, he has undoubtedly established himself as a household name in strongman and strength sports overall. Breaking Platz’s mark is but another noteworthy notch to add to his ever-impressively growing resume.

What’s evident about Hooper as an athlete is his hunger to continually improve and push himself. The strongman was already in the process of refining aspects of his training that he felt needed more polish. To capture a squat-endurance mark many have chased for nearly 30 years potentially speaks to Hooper’s ongoing greatness.

Featured image: @mitchellhooper on Instagram

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Entering the 2022 Mr. Olympia, former two-time champion (2020-2021) Mamdouh “Big Ramy” Elssbiay was a presumed heavy favorite to complete a legendary “three-peat.” Instead, the Egyptian superstar finished in fifth place, forcing a potential recalibration for one of bodybuilding’s biggest names. That seemingly refocused energy now appears to be coming back into play for Elssbiay.

In a recent interview with Frank Sepe of Muscle & Fitness, Elssbiay discussed his current competitive trajectory as the 2023 Mr. Olympia in Orlando, FL, inches closer by the week. The athlete offered a glimpse into his mentality and clarified that his most recent Olympia result is being utilized as a source of motivation in training.

Elssbiay might be 38 years old at the time of this writing, but he knows one Olympia loss won’t define him. After all, he wasn’t always a two-time defending champion. It’s this recentering of efforts, of looking properly forward, that has Elssbiay eager to leave it all on stage in November 2023.

“I’m really excited like always,” Elssbiay said. “I have to do one thing. Work hard. I do that for a reason always, but this year I do it because everyone knows if you lose one time, it’s never the end … If anything comes after working hard, you did fine. You have more than what you had in your pocket.”

Crucially, Elssbiay didn’t overlook what appears to be a stacked field in the Men’s Open division this year. Any number of competitors, including active defending champion Hadi Choopan, 2023 Olympia runner-up Derek Lunsford, and even third-place finisher Nick Walker could stand on top of the 2023 Olympia mountain.

It’s here where Elssbiay maintained he’s a little angry about falling short in 2022. It’s less an anger at his peers and more at himself. He’s now using that emotion to push himself in the gym and on stage and to be the best again.

“I think we’ll have a nice lineup of competitors right now and the lineup is getting stronger,” Elssbiay said. “That makes me very excited to be in this lineup again and work harder than anybody. No, it’s not anger because you lost. It’s anger because you want to be the best in the world. That can give you a chance to work hard. I told my friends today, maybe you get angry, but the anger doesn’t break you. It makes you fight more.” 

If Elssbiay wants to be Mr. Olympia again, he’ll have to be honest with himself and see where he can improve. This doesn’t appear to be an issue for the superstar thus far in 2023. If anything, he clearly already understands where he has room to grow — both literally and figuratively.

Featured image: @arnoldsports on Instagram

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Joseph Baena understands the weight behind the fitness icon he’s often compared to. As the son of the legendary Arnold Schwarzenegger, some might say strength and training run in the family. Some might even expect him to take up the old family “business.” At the very least, Baena appears to try and honor his lineage any chance he gets. A recently shared new workout is but one example.

On the weekend of May 19-21, 2023, Baena posted an endurance workout with a full-body aim. In a now-deleted Instagram post, he presented it as a worthy challenge to his followers while continuing to polish up his own fitness.

In the caption of his deleted post, Baena explains that this endurance-based routine is about “switching” up his workouts now and then. That could be in the form of a new individual movement, implementing drop sets, or even making forays into other sports outside of strength training. If it’s a means of finding ways to challenge himself and keep him pushing himself through the best possible and versatile means, it seems Baena is interested in pulling out all the stops.

Here’s an overview of the endurance Baena performed, featuring six supersets pairing an endurance-focused exercise with a more traditional muscle-building movement:

Joseph Baena | May 2023 Endurance Workout Overview

• Battle ropes (Six sets, 30 seconds each)
• 200 Elevated crunches
• Row (One kilometer)
• 50 Pull-ups
• Ski (One kilometer)
• 150 Push-ups
• Run (1.2 miles)
• 200 Split squats
• Assault bike (1.2 miles)
• 50 Dips
• 8 Sled pushes (Distance and weight not specified)
• 50 Squat jumps (with weighted vest, weight not specified)

In a February 2022 interview with Men’s Health, Baena expressed that he wanted to figure out his fitness path by himself. While he had the luxury of leaning on a Mr. Olympia legend like Schwarzenegger, Baena was interested in striking out on his own in the gym.

These days, if that interview is any indication, Baena usually works out six days a week, at two hours per session, occasionally working in cardio in the mornings when he can.

In time, he found success and a quality groove.

“I went straight to the book. I wanted to figure it out myself … I was able to acquire a bodybuilding mentality, that I could shape my body however I want.”

Perhaps electing to do it on his own will drive Baena to further glory, in the gym and otherwise. It’s apparent this kind of thought process was about breaking out of his father’s shadow. By already holding significant fitness influence and by directing what seem like quality workouts on paper, it looks like Baena is succeeding in his individual ambition.

Featured image: @joebaena on Instagram

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