Strength training is an important part of fitness for gaining muscle. It gradually increases endurance and bone density, which leads to a toned body and overall improved health.
When you walk into a gym, you'll see a range of weight equipment, such as plates, dumbbells, barbells, and more. Each piece of equipment has distinct advantages, and knowing how to utilize them can majorly level up your workout routine.
In this article, you will learn about the various types of weight equipment and their benefits.
Weight Plates
Weight plates are one of the basic weight equipment in every gym. They come in various types, including:
- Standard Weight Plates. They are typically made of cast iron with a rubber coating for durability.
- Bumper Plates. They are specifically made for Olympic lifts. They are sturdy and will not damage the floor if dropped.
- Fractional Plates. These smaller plates let you gradually increase the amount of weight you lift, making them ideal for a progressive workout.
Benefits
Weight plates are highly adaptable and can be used in a variety of workouts, such as squats, bench presses, and deadlifts.
You can easily change the weight by adding or removing plates, allowing you to gradually raise the burden while making consistent progress. Bumper plates are especially beneficial for Olympic lifts since they protect both the equipment and the gym floor when the barbell is dropped.
Training Uses
- Powerlifting. Plates are essential for heavy-weight workouts like squats, deadlifts, and bench presses to build maximum strength.
- Olympic Lifting. For powerful motions like cleaning and jerking or snatching, bumper plates are ideal.
- Progressive Overload. By adding plates over time, you can gradually raise the resistance.
Dumbbells
Dumbbells are handheld weights that come in different sizes and shapes. Dumbbells generally have a short bar in the center and weighted ends on each side.
Dumbbells come in different types, such as:
- Fixed Dumbbells. These dumbbells have a set weight.
- Adjustable Dumbbells. With these, you can modify the weight by adding or removing plates.
- Rubber-coated Dumbbells. These dumbbells offer a better grip and durability.
- Hex Dumbbells. Their hexagonal shape minimises rolling, making them very useful in home gyms.
Benefits
Compared to machines, dumbbells offer a larger range of motion. It gives you more flexibility when doing exercises. They also help with stability and balance because you have to manage each weight separately. Dumbbells are also excellent for focusing on certain muscle areas, like biceps.
Training Uses
- Training for Hypertrophy. To increase muscle size, dumbbells are an excellent tool for isolation workouts like triceps extensions and bicep curls.
- Functional Training. You can use dumbbells for exercises like lunges, shoulder presses, and single-leg deadlifts to improve your balance and coordination.
- Rehabilitation. Since dumbbells allow controlled movements, they're suitable for recovering from injuries.
Barbells
Barbells are long metal bars for strength training, with weights attached to each end. They are standard gym equipment for workouts targeting major muscle groups, like squats, bench presses, and deadlifts.
Barbells come in various forms, like:
- Olympic Barbells. These are the norm in most gyms and are used for squats and deadlifts.
- Specialty Barbells. These include the trap bar, safety squat bar, and EZ curl bar, which are built for a unique function.
Benefits
Barbells are ideal for heavy lifting because they provide better stability than dumbbells. They are necessary for muscle growth in both powerlifting and bodybuilding. You may load them with plates to change the weight, which makes them ideal for gradual overload.
Training Uses
- Strength Training. Barbells are perfect for exercises that build strength and muscle.
- Olympic Lifting. To build power, you can use it for movements like the snatch, clean, and jerk.
- Athletic Training. Barbells are used in functional exercises to increase power, speed, and endurance.
Kettlebells
A kettlebell is a cast-iron or cast-steel ball with a handle on top. It performs a wide range of exercises, including strength and flexibility training.
The common types of kettlebells include:
- Cast Iron Kettlebells. They are standard types used in most gyms.
- Competition Kettlebells. They are uniform in size, regardless of weight, allowing for more consistent handling.
Benefits
Kettlebells are used for functional strength training, which helps improve grip, core stability, and coordination. They also provide cardiovascular conditioning and many kettlebell exercises, such as swings, mixed strength, and cardio.
Training Uses
- High-intensity Interval Training (HIIT). This exercise is best achieved with a kettlebell. You can do swings, snatches, and cleans.
- Flexibility and Mobility. Exercises like windmills and Turkish get-ups with kettlebells increase the range of motion.
- Strength Endurance: Kettlebells are used for workouts that increase muscle strength and endurance.
Resistance Bands
Resistance bands are stretchable, elastic bands used in rehabilitation, mobility exercises, and strength training.
They come in several types:
- Flat Bands. They are used for physical therapy or stretching.
- Loop Bands. These are designed for lower-body exercises.
- Tube Resistance Bands. These bands have handles and are great for upper-body exercises.
Benefits
Resistance bands are perfect for at-home exercises and travel because they are lightweight and adaptable. Compared to conventional weights, they offer joint-friendly resistance, which minimises strain.
Training Uses
- Warm-up Exercises. Before a workout, bands are an excellent way to get your muscles moving.
- Bodyweight Exercise Assistance. Use them to help with bodyweight workouts like banded squats and pull-ups.
- Rehabilitation. Low-impact workouts with resistance bands are ideal for recovering from injuries.
Medicine Balls
Weighted balls, called "medicine balls," are used in conditioning, strength, and recovery workouts. They are also widely used for core training, explosive movements, and enhancing coordination.
The two types of medicine balls are:
- Slam Balls: Made for throwing activities with a lot of force.
- Traditional Medicine Balls: These work well for wall balls and sit-ups.
Benefits
Medicine balls are great for building power. They engage your core during rotational movements and improve functional strength, balance, and coordination.
Training uses
- Plyometric workouts: Throws, smashes, and wall balls are great ways to build strength.
- Core Training: Medicine balls can be used for core training activities like Russian twists and overhead sit-ups.
- Conditioning: Medicine balls are ideal for partner drills and circuit training.
Bodyweight Equipment
Bodyweight equipment is used for exercises that use one's own body weight as resistance instead of external weights like dumbbells or barbells.
Common bodyweight equipment includes:
- Pull-up Bars. These are ideal for pull-ups and hanging exercises.
- Dip Bars. These are ideal for dips and bodyweight rows
- Suspension Trainers. These are suitable for dynamic, bodyweight resistance training.
Benefits
You can use bodyweight equipment without the requirement for external weights. This is excellent for beginners who are developing their foundational strengths.
Training Uses
- Calisthenics. These are ideal for pull-ups, dips, push-ups, squats, and bodyweight workouts that develop stamina.
- Gymnastics Rings. You can use these rings for advanced core and upper-body workouts can be performed using rings.
- Functional Fitness. Suspension trainers allow for dynamic strength and balance exercises.
Contact Us Today
The foundation of any successful strength training program is weight equipment. Each type of weight equipment has a unique function to help with endurance, balance, and muscle growth.
So, what are you waiting for? Visit Southern Cross Fitness today and check out our premium strength training equipment collection.
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