Training with free weights involves the use of dumbbells, barbells or weight plates to form resistance during the movement. Depending on your fitness goals and level of strength, you can choose one piece of workout equipment over the other. Exercising with both dumbbells and barbells allows you to move your muscles in a controlled manner and through a full range of motion, optimizing your resistance training workouts.
Barbells Specifications
An article on LeeHayward.com notes the standard Olympic barbell is 7 feet in length and weighs approximately 45 lbs. This is the bar typically used for exercises like the barbell bench or barbell squat in most gyms or fitness centers, as an Olympic barbell can handle loads of over 800 pounds. Smaller barbells include a version that is 4 to 6 feet long. This barbell weighs approximately 20 lbs. and you use it for shaping movements like bent rows and barbell curls. Some gyms carry a rack of fixed-weight barbells ranging from 10 pounds up to 100 pounds. Standard barbells, usually sold in department stores, are about 1-inch thick and most often used in home gyms. These barbells are loaded with smaller weight plates than the traditional Olympic weight plates seen in most fitness centers. EZ curl barbells are bent bars, which place less stress on your wrists, helping you train your biceps and triceps muscles during movements like standing curls or skull crushers.
Dumbbell Specifications
Dumbbells are similar to smaller barbells. Most dumbbells are 10 to 15 inches in length and can either be fixed weight or adjustable. Fixed-weight dumbbells run from 5 lbs. to over 100 lbs. You use collars to secure weight plates on adjustable dumbbells, making this equipment more convenient for a home gym, as it takes up less space than a set of fixed weight dumbbells.
Barbell Training
Movements like the barbell squat, dead lift and bench press can be performed with heavy weights, allowing you to train for maximum strength and muscle gain. Barbell squats and bench presses do require you to keep a spotter in place at all times for safety purposes. You also need either a squat rack or flat bench to perform these exercises properly.
Dumbbell Training
Training with dumbbells is advantageous to individuals working out by themselves. No spotter is required for dumbbell lifts, as you can simply release the weight if it becomes too heavy. You also don't need a weight rack for barbell squats. Training with each hand at one time helps you effectively isolate muscles, placing a greater force on a smaller cross section, but you won't be able to handle as much weight. Dumbbell lifts are helpful shaping exercises.
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