Weight training is at the core of fitness programs and allows people to get rid of excess body fat and develop robust muscle mass through the use of weight training equipment. It is aimed at burning more calories and building strength through a series of intensive exercises focused on specific muscles or covering larger muscle groups.

Weight training equipment is the back bone of the exercise sessions involved and can be divided into two main types: Free weights and weight machines. It is important to get a better understanding of the types of equipment used during exercise sessions and how they help you build a better physique.

Free weights usually make part of the basic weight training equipment for anyone…from beginning trainers to experienced body builders. They come in a large variety of different shapes, sizes and weights and are a relatively low cost solution to start weight training at home.

One of the advantages of free weights is that there are a lot of different exercises that can be done, which cover most of the major muscle groups. It’s also argued that with free weights you get a better weight training workout because exercises aren’t guided by machines and you need secondary muscles to stabilize your movements.

Dumbbells are the most widely used free weights and come in different weights and types. The more popular types are adjustable to allow users to use a variety of weight increments to match their strength and workout goals. Having multiple sets can help you if you’re not an “all rounder” when it comes to fitness. Some muscle groups may be more developed than others and having to change weights on your dumbbells all the time can be de-motivating. Consider buying two sets – One for lighter weights, another for the more developed muscle groups that need a bigger challenge

Weight machines are better for beginners to get into weight training and intermediate trainers as they act like training wheels on a bike by maintaining balance for you. Weight machines are also safer and easier to use and can enable you to lift greater amounts.

Most weight machines work by pulling or pushing a handle or bar with which you can lift a stack of weights, attached by a cable and a pulley system. By using a pin to select the amount of weight in the stack you can build up resistance as you progress in your weight training program and overall fitness. Weight machines can also be adjusted to suit different body types and provide a clear illustration of correct use and posture on each machine.

A few types of weight training equipment do not require weights for exercise, but instead allow you to use your own body weight for resistance. Such equipment includes chin up bars that allow you to exercise the biceps and triceps (front and back muscles of the upper arm) and crunch machines, with which you can exercise the abdominals.

Weight training programs are usually based on a combination of free weights and weight machines and it is important to get to know weight training equipment and which to choose as part of your exercise regime before heading to the gym or buying weight training equipment.

Tip #1 Ask yourself what you want to achieve first

Although it’s tempting to get into weight training equipment head first and buy whatever you think looks good, it makes little sense. Sit down for a second and:

1. Think about what you want to achieve and set your goals
2. Consider what level of commitment you’re willing to put in, in terms of time and money
3. Decide what type of exercises you require: Is it your intention to lose weight, to maintain a healthy fitness level, do you want to keep your body in shape, tone muscle, or do you want to bulk up?
4. Are you familiar with gym equipment and do you know which ones are likely to bore you and end up collecting dust?

Formulate an answer to these questions and then look into the options that are relevant to your choice.

Tip #2 Sometimes simple is better

If you plan on keeping up a level of general fitness, manage your weight, tone muscle and flexibility then there’s really no need to go all out when it comes to weight training equipment. You could simply choose to go for:

• A step
• An adjustable bench (adjustable to incline/recline)
• Two sets of dumbbells, a heavier set for exercising larger muscle groups (such as squats and lunges) and a lighter set for lighter exercises (such as overhead and side lifts)
• A stability ball and mat

Even if you add a few smaller items such as resistance bands and tubes, you have a good set of equipment for less than $400 usually, which is relatively little for weight training equipment.

Tip #3 – A home gym does not necessarily require a lot of equipment or space

The term ‘home gym’ has two interpretations. The most obvious is simply the place where you exercise and do your weight training, but ‘home gym’ can also refer to a compact unit of weight training equipment which is designed to cover many different exercises. Such home gyms are often referred to as ‘multi gyms’ – Compact equipment that can easily be placed in a spare bedroom, basement or garage, for those of us who don’t have the amount of spare space it takes to build a home gym made up of several machines.

The most popularly purchased multi-gyms are usually made up of the following:

• At the center of the multi-gym is an adjustable bench to sit on, which can usually be adjusted to recline
• As with popular gym machines, there are stacked metal weights with a pin selection that allow you to change resistance
• Pull-down bars, mainly used for the lat pull-down back exercise
• Press bars, for pull and push exercises for shoulders, arms and back
• A leg curl system, covering the hamstrings at the back of the thigh
• A leg extension system, covering the front of the thigh
• A seated cable row system, covering the back and arms (mostly biceps)

Although multi-gyms may not be the cheapest weight training equipment out there, there’s a lot of sense in going for this type of home gym:

• You save precious space at home
• You can cover a large number of exercises and muscle groups
• You save money when compared to buying weight training equipment for individual exercises

Buying weight training equipment can be tricky, so first determine what you really need before spending your cash. Consider how much equipment you really need and don’t forget that a home gym doesn’t necessarily need to be a hall full of equipment.

Advanced vs Old School

There are so many weight training machines that you can choose to buy and which cover all areas of the body. Often there are different types of machines that will help you exercise the same muscle groups and the choice is beyond belief. So are the prices. A simple power rack (metal frame used to support exercises such as squats using a large barbell) sells for as much as $300 and you can imagine the price tags on the more advanced stuff.

So how can you avoid breaking the bank on weight training equipment? Simple: Go back to basics!

The ancient Greeks, known for having founded the Olympics games for athletes, were the first to start the practice of weight training as we know it today. Hippocrates, a Greek philosopher, described the principle of weight training by stating “That which is used develops, and that which is not used wastes away”. Weight training gained in popularity in the 6th century, however, when athletes started competing with each other by lifting heavy stones.

Weight training equipment in the form of dumbbells and free weights

The heavy stones of back then have been replaced by weights in the form of dumbbells. Dumbbells is one of the most basic forms of weight training equipment, and despite the introduction of various types of machines, these weights have remained popular. Dumbbells are versatile in the number of exercises than can be done with them (often in combination with a bench), they are flexible to use (weight increments can often be changed by adding/removing weight plates) and are the cheapest type of weight training equipment out there.

Although other more advanced weight training equipment may have its own benefits, what’s generally accepted about free weights (such as dumbbells) is that they make for better weight training. Weight machines limit a user’s motion, while the use of dumbbells and other free weights requires the user to depend on other muscles to stabilize and smoothen the movement, thereby improving overall strength.

Tips to consider when buying dumbbells for weight training

1. Make sure you go for dumbbells with which you can vary the weight attached to the bar. There are several types of dumbbells and some have a specific amount of weight on each end which cannot be adjusted. The most versatile types of dumbbells will allow you to change the number of weight plates on each side as required.Having the ability to alter the amount of weight on your dumbbells allows you to easier cover several muscle groups, some of which can handle less than others when you start your weight training routine. Another advantage is that as you build up muscle and improve your strength, you’ll be able to continue using dumbbells with heavier weights to build resistance.
2. Buy two sets – One heavier set for the muscle groups that need more resistance and a lighter set for muscle groups which can’t yet take on a lot of resistance. This will save time in between exercises for different muscle groups. It’s important to maintain a steady pace when going through your exercise routine, and having to change weights often is a downside of using dumbbells mainly. By buying two sets you can greatly save on time otherwise spent changing weights.
3. Buy a bench, which will multiply the number of exercises you can do and will help you cover more areas of your body to help get you in shape and toned from top to toe. Make sure you choose a more advanced model that will allow you to incline or recline the back rest.
4. Buy a stability ball, which is a cheap accessory and can help you achieve better results. Weight training can be done while sitting on lying stretched out on a stability ball, which can help you strengthen your core and improve your balance. Note that stability balls will be slightly different from brand to brand. Make sure you go for a thicker ball, to avoid punctures and to help you feel more secure while lifting weights
5. Remember to exercise safely with dumbbells. Because they’re free weights and not controlled by any machine or rack, it is important to develop a feel for dumbbells and take precautions to prevent injury. The most obvious precaution is making sure the weights are attached to the bar properly. The second is to wear sturdy footwear to avoid having a dumbbell fall on an exposed toe. The third is to get professional advice on how to use dumbbell weight training techniques properly.

Dumbbells is one of the most basic weight training equipment out there, but makes part of the weight training program from beginners to experienced body builders. If you’re serious about weight training at home, dumbbells are the perfect first step on the road to better fitness levels.

Healthy body, healthy mind

Weight training is at the core of exercise programs that are designed to enable you to shed unwanted body fat and build up muscle mass. Combined with a balanced diet, weight training can greatly improve your overall health and if there’s ever a good excuse to spend money it’s to spend it on the single most important thing in our lives: Our health. Moreover, as the saying goes: “Healthy body, healthy mind.” Feeling good about yourself in terms of physical looks and appeal has a powerful impact on our mental state and it doesn’t take long before a good exercise program provides such benefits.

Motivation and strong will

Feeling good about yourself with regular weight training not only lifts your spirits but can also work as a great motivator. Motivation is key to a successful exercise program and no matter how much you invest in weight training equipment, it’s all a waste of money if you don’t keep up the exercise and maintain a regular routine. Exercise is naturally rewarding to us as it releases chemicals in the brain that spawn feelings of wellbeing and that can be motivating or even addictive to some. Of all the addictions out there these days, weight training and exercise in general is probably one of the better ones to have and buying weight training equipment, however expensive, is usually cheaper than other addictions.

Buying the right type of weight training equipment is important to take benefit of having a home gym. The kind of equipment that can easily be folded up and stored is the kind you’re going to want to avoid, no matter how convenient it is. The fact that you can store away such weight training equipment usually means that you will and that will make it harder to keep exercising. If the equipment is in your line of sight it is very difficult to ignore and can help you prolong your motivation and fitting in a workout session as part of your daily routine.

Keeping up an exercise routine is easier when you get tangible rewards. Before you start your weight training and exercise routine, measure the areas you want to improve on. You can decide to take measure of your waist at the start to be able to spot progress made in terms of weight loss, but you can also measure the circumference of your biceps, for example, to keep track of how well your weight training exercises are paying off. Even the slightest losses/gains will be an extra motivator for you to keep on going. If you already have a good physique and you’re looking to tone muscle, such improvements will be harder to gain, but if you’re at that stage you probably already have a good attitude towards exercise.

Gym membership vs home gym

We’ve all been there. It’s the first week of January and the Christmas holidays just passed. It’s the time most of us get conscious about weight, about how much we ate during the holidays and how summer will soon be back. The easiest solution? Sweat it out in the gym!

How often have you or others around you decided to pay for a gym membership and given up on exercising within a month? Although there are several things you can do to motivate yourself (as with all sorts of challenges in life), it’s easy to give up on going to the gym for several reasons which you can avoid by buying weight training equipment for a home gym.

Most people easily get de-motivated by the fact that it takes time and effort to actually go to the gym, whereas it bothers others that they have little privacy or comfort in a public gym, or that there may be a lack of hygiene in the changing rooms and showers. They’re all reasons for buying weight training equipment for a home gym, as well as having flexibility in timing your weight training exercises.

If you do keep up a regular weight training exercise routine at the gym, consider the expense involved in renewing your gym membership. With some basic weight training equipment for home use costing less than $400, is it worth it to keep going to the gym?

As a final thought, a home gym isn’t the ideal solution for everyone to stay motivated. For some it’s the fact that they get to be away from home and/or work to get some distraction from everyday life that keeps them going. In such cases, a gym membership can be a justified expense, although it’s always good to have some weight training equipment at home to support your exercise program on days when you don’t go to the gym.