Most people know the importance of being physically active, especially when it comes to aerobic exercises such as walking and swimming. Strength-training activities are also vital, yet may be overlooked--particularly by women who fear that working with weights is synonymous with bulking up. In reality, strength training is vital for bone health, weight control and management of chronic diseases, according to the Mayo Clinic. If you plan to work out with weights, consider the pros and cons of resistance and free weights.
Types
There are several ways to add strength training to your fitness routine. These include free weights, machine weights and resistance tubing. Your own body weight can help you train as well; push-ups, pull-ups and leg squats are all options.
Features of Resistance Weights
Resistance weights involve the use of fitness equipment. Resistance weight machines allow you to move weights along a specific path and to adjust the amount of weight you use. These strength-training machines use weights along with a system of cams, gears, pulleys or cables. Springs and large rubber bands may also be used. Some machines use weight plates to provide resistance whereas other machines may use strong elastics.
Features of Free Weights
Free weights are just that--weights that are free of any connection to fitness machines. These include dumbbells and barbells. Dumbbells are hand-held weights that can be used one at a time or as a pair. You hold a barbell with both hands. One popular barbell exercise is the bench press, for which you will need the assistance of a bench. You lay on the bench with the bar situated above you on a rack; additional weights can be added to each end to increase resistance as you lift. There are smaller barbells available that can be used for exercises such as bicep curls, squats and push presses.
Considerations
Resistance weight machines are a good option if you're new to strength-training. They allow you to focus on one specific movement and are generally safer than free weights, according to the American Council on Exercise. The downsides to resistance machines is that they focus on only on one muscle group, and pre-set weight increases may be too much for beginning trainers, according to the University of Illinois McKinley Health Center.
Free weights are relatively inexpensive and don't require gym membership. They also allow you to use a full range of motion and target several muscle groups at once, according to the university. Training with free weights increases your muscle control and coordination as well. However, if you're a novice the risk of injury is higher with these weights.
Benefits
While aerobic exercise is ideal for cardiovascular health, any form of strength training you choose benefits your muscles and bones. In addition to increasing stamina, regular strength-training workouts help create a lean body and firm and develop muscles that will burn calories throughout the day, according to the Mayo Clinic.
Warning
No matter what kind of weights you choose, be sure to talk with an experienced trainer about proper technique. This is especially important to remember with free weights, which may require a spotter if you're lifting a large amount of weight. If you're shorter or taller than the average height, check with your gym's trainer about what resistance machines are available. As with any new fitness program, always consult your doctor before getting started.
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