Types of Weight Equipment

Regular weight training offers many health benefits, including improved strength and stamina, increased bone density and boosted metabolism. However, choosing the right weight equipment can be overwhelming. Educating yourself on the benefits and drawbacks of each type of gym equipment will allow you to make the best choices for your fitness goals. Whatever equipment you use, MayoClinic.com recommends lifting with enough resistance to fatigue your muscles in 12 repetitions.

Free Weights

Barbells and dumbbells are collectively referred to as free weights. Lifting with free weights allows you a free range of motion so you can mimic the motions of particular sports or daily activities. The freer range of motion requires your core muscles to stabilize your body during the exercise. Due to the lack of support from a machine, you should always learn proper technique when lifting free weights. Your risk of back and joint injuries increases if these exercises are not performed properly. With a set of dumbbells and barbells, you can work nearly any muscle group in your body.

Resistance Bands

Resistance bands are a portable, light-weight alternative to free weights. The elasticity of the rubber tubing provides resistance to each exercise. The bands come in a range of resistance levels, allowing you to change the intensity of each exercise. Look for resistance bands without handles for Pilates-style exercises, or with handles to mimic traditional weight-lifting routines. Some bands come with a door frame attachment to add versatility.

Smith Machine

The smith machine is made from a large, rectangular metal frame with a vertical track on each side. A barbell attached to the track hooks onto a series of pegs running along both tracks. The machine incorporates the safety and stability of machine weights with the versatility of free weights. The track limits you to a single plane of motion, and should the bar get too heavy, a simple twist locks the bar onto the pegs. Position any weight bench under the machine to perform any exercise you would do with a free barbell.

Cable Tower

If you had to select a single machine to use at the gym, Fitness Magazine recommends the cable tower. The large rectangular frame has a weight stack on each side with a pulley attached, running along a vertical track. You can adjust the height of the pulley as well as the handle attachments to work nearly every muscle group with a single machine. Unlike most other weight machines, the cable tower gives you a full range of motion, allowing you to engage your stabilizer muscles during your workout.

Weight Machines

Weight machines allow you to isolate individual muscle groups while quickly hopping from one machine to the next for a total-body workout. If you're new to lifting, the fixed path of the weights on most machines make them a safe and simple option. Most machines post exercise instructions on the frame for easy reference as you lift. Unfortunately, the limited motion of machine weights makes working your stabilizer muscles difficult, and if you are particularly short or tall, some machines may not accommodate you.

Kettlebells

Kettlebells resemble cannon balls with handles. The heavy iron balls were developed in Russia in the 1700s as a quick way to develop strength, flexibility and stamina. The explosive full-body movements in a kettlebell workout give you the benefits of cardio and strength training in one. Researchers with the American Council on Exercise report that only uphill cross country skiing at a brisk pace can match the calories burned performing the kettlebell snatch exercise. Kettlebell exercises, if not performed properly, can lead to injury. Find a certified kettlebell trainer to teach you the basics before you get started.