There is no question that weight training has become tremendously popular. Men have always embraced it but now women have also realised its potential. Weight training is critical for almost every goal, from injury prevention and post rehabilitation to better sports performance and weight loss. However to achieve success from any weight training programme you must choose the right equipment and use it properly.
There is no question that weight training has become tremendously popular. Men have always embraced it but now women have also realised its potential.
Weight training is critical for almost every goal, from injury prevention and post rehabilitation to better sports performance and weight loss.
However to achieve success from any weight training programme you must choose the right equipment and use it properly. The cheapest way to get started is with a selection of weight training discs and weight training bars. This method of weight training is known as free weight training and is the preferred choice of bodybuilders and serious weight trainers Free
Most experienced weightlifters favor free weights such as dumbbells and barbells. If building significant muscle mass is your goal then free weights are the best option. Dumbbells are safer than barbells in that you can push yourself to failure on most exercises without having to worry about being crushed by a 250lb barbell. A disadvantage of free weights is that certain exercises are hard to perform. There's nothing really you can do with free weights that mirrors a lat pull down machine for your large back muscles.
Working your legs is also tricky because the amount of weight they can handle is usually more than is safe to perform with a training partner to spot you. Of course the lack of a spotter is the biggest disadvantage.
In terms of price free weights are cheaper than other types of weight lifting equipment such as home gyms. Having said that, once you've bought enough weight to overload your largest muscle groups and added the cost of a weight lifting bench there might not be much difference.
Free weights' are weights, whose motion is not constrained by external apparatus.
The most experienced bodybuilders & weightlifters throughout the world favour free weights over weight machines (weight machines such as Multi Gyms or Cable Machines). Whilst weight machines are still an important part of any strength training routine they do not offer the same benefits as free weights.
The first thing to appreciate is that there are two types of free weight training bars and discs.
These are by far the most popular for home use. The diameter of the weight training bar and the hole in the disc is one inch (25.4mm). However 30mm weight training bars and discs are also available.. Standard weight discs come in the following sizes 1.25kg, 2.5kg, 5kg, 7.5kg, 10kg, 15kg, 20kg & 25kg. They are perfect for the beginner and intermediate weight trainer as most barbell bars will take up to 120-130kg. If you think you will be lifting more than that then look at buying Olympic weights and bars.
With a two inch (50.8mm) diameter bar and disc hole these weight training bars and discs are bigger than their standard counter parts. They are designed for the experienced and serious weight trainers. Olympic barbells start with a 250kg weight capacity and go up to 750kg. The Olympic discs have a starting weight of 1.25kg and then go up in similar increments as the standard range but to a maximum weight of 50kg.
Both Standard and Olympic Weight training bars and discs can be purchased in specific weights sets. Buying this way can be cheaper in the first instance but you may be buying weight discs that may be either too small or too large and that you don't particularly want.
Dumbbells (sometimes referred to as hand weights) have a weight plate attached at each end of a dumbbell bar. Dumbbells are great for the strength trainer who is conscious of workout time and also has the available space. A full set of dumbbells will allow you to quickly and easily transition between dumbbells.
Probably one of the oldest forms of weight training. A Kettlebell is a ball shaped weight with a handle on top of it. The original ones were made from solid cast iron but today they can come rubber coated and even adjustable. They usually have a starting weight of 2kg and go up to 40kg. You need to know how to use a Kettlebell to get the best out of it but there are so many exercises that you can perform that once you do you will find them enjoyable to use. Kettlebells offer a variety of strength training and endurance workouts for a minimal cost, they also take up minimal space, making them ideal for everyone.