Creating a space in your home to exercise is a cost-efficient and convenient way to help you get in shape. Hand-held weights, also known as free weights, can be used for both strength training and aerobic exercises and are a useful, storage-friendly addition to any home gym.
Types
Free weights are weights that are not attached to an exercise machine and include barbells, dumbbells and body bars. Dumbbells are usually made to be a fixed weight and can be held comfortably in one hand. A barbell is a longer metal bar that is designed to accommodate and affix a variety of weighted discs, known as plates. These plates slide onto each end of the bar to achieve the desired weight. Weight bars, also known as body bars, are available in a variety of weights and are often rubber-coated for an easy grip.
Accessories
Lying or sitting on a weight bench while exercising with free weights can help stabilize your spine while allowing a wide range of movement for your arms. This enables you to target specific muscles without over-straining your neck or back. Weight benches can be simple seats, adjustable folding benches or flat and stationary benches. If you have a permanent space for your home gym, a heavier weight bench with certain extensions may be appropriate.
Dangers
If your strength training includes the use of free weights to the point of muscle failure, a living room home gym is not for you. Dropping heavy weights can wreak havoc on your floors. If you must be inside, train with challenging weights in an unfinished basement or garage. If you have a private lawn, working out outside is an ideal solution, weather permitting. When lifting heavy weights, you must have someone there to spot you in case you have trouble supporting your barbell. Without a spotter, you risk injury or the hazard of becoming trapped under a possibly crushing weight.
Alternatives
Using your body weight is an alternative to strength training with free weights. Mat-based exercises like Pilates and yoga are excellent ways to build muscle strength. Traditional exercises like push-ups, sit-ups, lunges and squats also use body weight to build muscle and burn fat. Another alternative is a weight machine. Weights are attached to the machine via a pulley system, which enables you to select the desired weight for each exercise. These machines are often large and bulky and therefore not appropriate for many home gyms.
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