Weight training is a popular method of improving health and fitness, and like many other recreational activities, it is ever-changing, offering new tools on a regular basis. While some equipment, like kettle bells, are modern interpretations of old-fashioned equipment, some are new inventions, such as stretch resistance bands. But there's no reason you need anything more than the traditional weight set for an effective workout. In fact, experts such as strength coach Mark Rippetoe, the outspoken author of "Starting Strength," say the basic set still is the most effective strength training tool available.
Dumbbell
The dumbbell was the first weight training equipment and originated when an athlete whose name is now lost to history filled a large bell with lead, thus silencing or "dumbing" the bell's sound. Dumbbells are short bars with weight at both ends and are designed for lifting with one hand. Dumbbells can be used singly or in pairs for exercising any upper body muscle group. They also can be used for non-traditional exercises like Russian get-ups and kettle bell swings.
Barbell
The barbell is what most people think of first when they consider a traditional weight set. Although they come in different lengths and styles, the basic Olympic barbell is most common. It is 6 feet long and weighs 45 lbs., and it holds interchangeable plates of various weights on each end. Capable of holding hundreds of pounds, the barbell is useful for strengthening any muscle group or all of them at once. Basic barbell exercises, according to Rippetoe's book, include the barbell squat, dead lift, bench press, power clean and overhead press.
Weight Plates
While dumbbells are generally a fixed amount of weight, Olympic barbells are adjustable by simply adding or removing plates from each end. Plates that range from 2.5 lbs. to 45 lbs. are generally made of cast iron, while plates heavier than 45 lbs. are typically made with a rubber shell and are called "bumper plates." These are used especially for ballistic lifting exercises like power cleans and overhead presses that involve dropping the weight at the end of the exercise. The shells prevent the cast iron from breaking or shattering on impact.
Flat Bench
In addition to the weights, the traditional weight set includes a flat bench, which allows the athlete to lie down to perform heavy lifts such as the bench press. The flat bench must be strong enough to support the weight of the athlete and the load on the barbell. While many are padded, it is not essential. Of far more importance is that the bench be narrow enough to support the lifter's spine without restricting the full range of motion of the shoulder joints.
Power Rack
The final piece in the traditional weight set is the power cage rack. A large, square structure typically built of steel, the power cage is essential for safe weight lifting, especially when performed solo. The cage has adjustable rods that can be set in order to catch the barbell should it be dropped. The power rack allows the athlete to safely perform any barbell exercise, from the squat and bench press to the dead lift and even the power clean.
References
- "Starting Strength;" Mark Rippetoe; 2007
- "Beyond Brawn;" Stu McRoberts; 2007
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