Weights & Strength Training Equipment

Strength training provides numerous benefits in addition to improving strength, increasing bone mass, elevating metabolism, burning calories and toning muscles, according to author Steven Fleck in his book, "Designing Resistance Training Programs." Beginning a strength training program, however, is often difficult and confusing for many novice lifters. One factor in this confusion is number of types of strength training equipment including dumbbells, barbells, weight machines and resistance bands.

Dumbbells

Dumbbells can be found in a wide range of weight ranging from 2.5 lbs to over 100 lbs. Adjustable dumbbells, which can be adjusted to be a varying weight, can be purchased for home gyms to substitute for up to 10 sets of traditional dumbbells. Dumbbells, as a form of free weight, enable the lifter to target just about any muscle in the body, depending on the exercise chosen. Dumbbells exercises also force small stabilizer muscles to work, which can help improve overall joint strength and stability. Kettlebells, a more recent addition to the strength training market, mimic dumbbells in design but the weighted portion is in the form of a ball underneath the handle.

Barbells

Barbells come in a variety of sizes ranging from 3 to 7 ft long. Weight plates are placed on either side of barbells to allow for a large variety in the amount of weight lifted. Barbells can also be straight or curved to allow for different grip angles. Barbells, another form of free weight, provide constant resistance through the entire range of motion. Because barbells can accommodate a large amount of weight, it is suggested that lifters use a partner or spotter to ensure safety.

Weight Machines

Weight machines are usually the best option for beginner weight lifters. They often provide instructions with detailed pictures to assist the the lifter. Weight machines usually work through a set of pulleys and cables to isolate a specific muscle group. Weight machines are designed to fit most users. There is often an adjustable seat or back to accommodate for different sized lifters. The amount of weight being lifted is also almost always adjustable so that any lifter can use the machine.

Resistance Bands

Resistance bands are also effective for strength training. Resistance bands are designed as a rubber band with handles on either end. Resistance bands are typically used by standing on the rubber tubing or wrapping it around a post. They are often affordable and versatile, which makes them an excellent choice for a home gym. Resistance bands provide greater resistance at the end of each exercise where the band is at its greatest length.