Gyms typically have a wide variety of weights and exercise machines. For a beginner, it's difficult to decide which weights to use. Ask a personal trainer to show you some basic weightlifting exercises, and focus on developing correct form. Once you are ready, try different types of equipment to see which lead to the best fitness results for you. Keep track of the exercises you perform and what types of equipment and weight settings you use.
Barbells
Barbells are long metal poles that hold weight plates. Most weightlifters use barbells to hold significant amounts of weight for such exercises as the chest press, overhead press and deadlift. Many of these exercises also require a weightlifting bench, which has a special rack for holding the barbell while you add weight and then get into position for the exercise. The benefit of using barbells is that you can lift large amounts of weight. The drawback is that you need a spotter to watch you while you perform exercises to ensure you do not hurt yourself.
Dumbbells
Dumbbells are effective pieces of equipment because they are so versatile. If you have a large selection of dumbbells of various weights, you can perform many different weightlifting exercises. For example, use dumbbells to perform chest presses, bicep curls, tricep kickbacks and overhead presses, all of which exercise your upper body muscles. If you hold dumbbells in your hands while performing squats and lunges, you increase the intensity of your lower body workout.
Resistance Machines
Resistance machines mimic many of the exercises you can perform with barbells and dumbbells. The advantage to using a resistance machine is that the weight you're lifting is a safe distance away while you perform the exercise. Also, if you're a beginner, a resistance machine teaches you how to use correct form, because it forces you to perform an exercise in a specific manner.
Expert Insight
Weightlifters may disagree about which types of weights or machines are best to use, but the best strength training regimen is the one that suits your personal fitness goals. Use a variety of machines and weight equipment to accomplish a full body workout that exercises all your major muscle groups. Focus on achieving overall balanced muscle growth, not just the growth of specific muscle groups. For example, if you want to have bigger biceps, exercise your triceps, also. The combined effect of larger biceps and triceps will make your arms look bigger than emphasizing just one or the other.
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