A weight set is a collection of free weights people use for strength training. Dumbbells, weight plates and barbells can be part of a weight set. Retailers sell free weights in sets and individual pieces. The minimum-size weight set you need depends on your training goals and fitness level.
Barbell and Plates
A barbell is a straight bar between 5 and 7 feet long. Weight plates come in several sizes: 5 lbs., 10 lbs., 25 lbs., 35 lbs. and 45 lbs. The heavier the plate, the larger it is. Olympic barbells are 7 feet long and have 2-inch sleeves that hold Olympic plates with 2-inch center holes. A standard barbell is between 5 and 6 feet long. It has 1-inch sleeves that take standard weight plates with 1-inch holes. A weight set either includes standard weights or Olympic weights, but not both.
Dumbbells
Adjustable dumbbells are short bars that take small weight plates. Fixed dumbbells have a set weight that you cannot change. Because of the limited bar length, adjustable dumbbells cannot hold a lot of weight. Most sets include 40 lbs. of plates, which may be adequate for upper body exercises, but may not be enough to challenge your lower body. Fixed dumbbells are available from 5 lbs. to 100 lbs. for one hand. You would need at least four or five pairs for enough weight options to work out your upper and lower body.
Training Goals
The size of the weight set you need depends partially on your training goals. If you are training for power, strength or muscle mass, you will need heavier weights than if you are training for muscular endurance or general fitness. Olympic barbells hold significantly more weight than standard barbells, so if you are doing power lifts, such as deadlifts or jerks, consider an Olympic set of weights. Barbell sets usually come with 300 to 400 lbs. of plates, but you can purchase more plates separately.
Fitness Level
If you are a beginner, start with a basic weight set. A standard barbell set usually comes with 100 or 110 lbs. of weight plates, which is adequate for most new lifters. However, the standard barbell may not hold much more weight than 110 lbs. Progressively overloading your muscles is necessary to avoid training plateaus. An Olympic barbell set offers more options to expand and grow.
References
- Lee Hayward's Total Fitness Body Building; A Beginner's Guide to Gym Equipment and Workout Accessories; Lee Hayward
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- National Strength and Conditioning Association; Specificity for Sport; N. Travis Triplett
- "NSCA's Performance Training Journal"; Basic Principles of Strength Training and Conditioning; John M. Cissik
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