What Size Free Weights For Home Use?

Barbells, ankle weights, weighted vests, medicine balls, kettlebells and dumbbells all fall in the category of free weights. Dumbbells and free weights are terms used interchangeably. Recommended for home use, free weights are available in a wide range of sizes and weights, and are effective strength training tools for both beginners and advanced weight lifters.

Decide Before You Buy

When starting an in-home weight training program using free weights, the American College of Sports Medicine recommends that before you purchase free weights you consider the size of the room you will be using for training, whether you can grip the weights comfortably and securely, whether your commitment level is sufficient to justify the investment. Avoid purchasing weights that are too light or too heavy for your needs and abilities.

Determing Level of Strength

Repetitions, or reps, denote the number of times a strength training exercise is performed, while a set is the number of times you perform that amount of reps. An exercise prescription might require you to perform three sets of 12 to 15 reps of bicep curls, for example. The Mayo Clinic staff recommends that you use a weight that exhausts the targeted muscles after 12 to 15 reps. Once your muscles adapt to the current weight, be prepared to continue challenging your muscles by purchasing another set of free weights 5 to 10% heavier.

Progressive Resistance

The American College of Sports Medicine recommends progressive resistance training to "improve muscular fitness and such variables as balance, flexibility and coordination." According to ACSM, for muscle fibers to increase in size and strength, training techniques should "increase the load, add repetitions, alter the speed of the repetitions according to program goals, shorten or expand the rest period between sets, increase the volume of overall work, or combine any of these." Increasing weight incrementally for your training could justify investing in several pairs of free weights of increasing size for your home use.

Types of Free Weights

Free weights come an array of colors, sizes and shapes. They can be coated with vinyl or rubber or made of bare iron or steel. Some newer models come with interchangeable disks of increasing weight. Expect to pay more for fancier packaging and for heavier weights. Ranging in size from 1 to 150 lbs., free weights can easily serve a variety of fitness levels.

Additional Considerations

When deciding on the size of free weights for home use, take into account cost, safety and storage limitations. Make sure you have a place to store your weights where you don't have to worry about tripping over them. ACE recommends allotting 20 to 50 square feet of space. Free weights can also be a potential danger to children and pets, and heavier weights should be stored securely out of their reach.