If you go to the gym to train your muscles, you can face a variety of weight machines and free weights (also known as weights). It takes a while to learn how to use them. Many people say that free weights with barbells and dumbbells are more effective than machines.
There are two main types of strength training. Free weights and machine workouts. Free weights are an exercise method that uses dumbbells and barbells to stimulate the desired area. Even in the same posture, you can stimulate other parts by changing the movement of the joint. The biggest advantage of these free weights is coordination. Assuming that squats are performed, the muscles that develop the most are the lower body muscles such as the quadriceps and glutes. However, while supporting the weight of the barbell, the core muscles and sense of balance also develop. Therefore, free weights are an exercise method that develops the ability to move muscles in addition to making them bigger.
The Different types of free weights are:
- Dumbbells
- Barbells
- Kettlebells
- Medicine balls
- Weight plates
- Fixed weight bars
1. Dumbbells
A Dumbbell is a short bar attached with a weight at each end and comes in a variety of shapes and sizes
Dumbbells are relatively inexpensive, highly portable, and perfect for the gym or home workouts. This is great if you’ve suddenly found yourself unable to go to the gym. By picking up a few pairs of dumbbells online, you can ensure you have all the tools for the best home workout or gym session.
Dumbbells can be used in different strength exercises such as:
- Dumbbell Chest press
- Dumbbell Bicep curl
- Dumbbell Triceps Kickback
- Dumbbell Triceps Extension
- Dumbbell Shoulder Press
- Dumbbell Goblet squats
- Dumbbell Lunge
- Dumbbell Russian Twists
- Dumbbell Bent over row
- Dumbbell Glute Bridge
- Dumbbell Lateral raise
2. Kettlebells
Kettlebells are one of the most versatile workout tools when it comes to strengthening, gaining muscle, and even burning fat. They are portable, inexpensive, and easy to store.
Kettlebell workouts vary from grip strength training to endurance exercises that build muscle and strength in a wide range of muscle groups. Since the center of gravity of a kettlebell is much different from a dumbbell, it is an excellent tool for improving core strength, balance, and explosiveness.
Kettlebells can be used in a variety of exercises, such as:
- Kettlebell Deadlifts
- Kettlebell Swings
- Goblet Squats
- Kettlebell Lunge
- Russian Twists
- Kettlebell Pushups
- Kettlebell Shoulder Press
3. Barbells
A barbell is a bar with adjustable weighted disks attached on both sides. You can increase or decrease weight by adding your own choice of weight plates.
There are different types of bars, standard barbells, Olympic bars, trap or hex bars, safety squats bars, Swiss bars, curl bars, and powerlifting bars.
Barbells can be used in different strength workouts, such as:
- Bench Press
- Deadlift
- Front & Back Squat
- Bent-Over Row
- Overhead Press
- Lunge
- Power Clean
4. Medicine Ball
Medicines balls are another type of free weight. They are usually made up of rubber of different sizes and weights. Medicine Balls can be used in different ways. They can be forcefully thrown against the wall to help to improve speed and power.
Medicine balls can also be used as free weights, there are a lot of exercises that can be performed by medicine balls, such as:
- Mount Climbers
- Overhead Squats
- Shoulder Circle
- Russian twist
- Side Lunge
- Push-Ups
- Single Leg Deadlift
- Superman
- Slams
- Toe Touch
5. Weight Plates
There are different sizes of plates with different weights, used in many strength exercises,
- Olympic plates
- Standard plates
The difference is that standard plates have a 1.0-diameter hole in the middle to fit a smaller, standard barbell.
Olympic plates have a 2.0 diameter hole and fit your regulation Olympic barbell, which weighs 45 pounds.(This is what you will most commonly find at the gym.)
In addition to loading the plates onto a barbell for big, compound lifts (like bench press, shoulder press, and deadlift), you can use these free weights individually for certain exercises.
Other uses of weight plates:
- Front Raises
- Lateral Raises
- Shoulder press
- Russian twists
6. Fixed Weight Bars
Fixed bars are pre-weighted steel bars with fixed and accurate rubber weight. Most gyms don’t have these types of bars because they are not that popular because of their fixed weight but as a beginner, you can use them in home workouts because they are inexpensive and easy to use.
They are used for:
- Bicep Curl
- Preacher Curl
- Light Back Squats
- Light Bench Pressing
- Overhead Triceps Extension
- Overhead Pressing
These are the gym weights usually used in every gym, you should know these free weight types and their different uses before going to the gym. You can try these exercises after learning them. If you don’t have much time to go to the gym, you can make a mini gym at your place by buying any of these free weights. Enjoy your day! Take care of your precious health.
Keep supporting us, Thank you!
