The Benefits Of Free Weight Training

Free weights have been a preferred method of resistance training for as long as people have been exercising. Enter any wellness center and you will always see a full allotment of free weights, whether it be dumbbells or barbells. There are certain advantages to this type of fitness equipment. Dumbbells and barbells offer their own unique benefits, which will be discussed later in this article. Just like all other exercise equipment, free weights do have their disadvantages as well. After reading this article, you should be able to decide whether free weights would an appropriate type of equipment for ones exercise program.

Types of free weight equipment

The two most well known types of free weights are dumbbells and barbells. There are distinct differences between these two types of equipment, although they are labeled under the same umbrella of strength training equipment. Dumbbells are identified as two individual resisted devices that either are measured as a specific weight or "small" plate loaded barbells with collars to secure the resistance. Barbells always require resistance plates to be loaded onto a long ,thick bar. There are a two different types of barbells -- an ez curl bar and a straight bar. An e-z curl bar is classified as a barbell with are curved near the center of the bar. This curvature in the bar allows curling or pressing to be done in a smoother more comfortable fashion. Bicep curls and supine tricep extension are two exercises that would benefit greatly from the use of an e-z curl bar. A straight bar would be more advantageous for bench press and bent over rows, to name just a couple.

Advantages of free weights

Functionality: Both dumbbells and barbells can provide external resistance to many functional movements -- which will aid in increasing strength that will help in everyday life. How often are you required to do activities that are biomechanically similar to a squat? Quite often. On the other hand, machine leg press will never be duplicated in our day to day living. Properly utilizing free weights will increase the functionality of exercises to real world activities.
Overall Muscle Development: The use of free weights, specifically dumbbells, demand a great deal of stabilizing muscles to perform each movement. This will create better overall muscle tension because primary and secondary muscles will be working together. Supine dumbbell flies are a well known exercise for pectoralis major. Most people don't realize how involved the anterior deltoid, biceps, and forearms are during the lowering phase of the motion. Machine flies can isolate the chest but don't allow much secondary stabilization due to both arms being a more relaxed position.
Cost: One barbell with associated plates or a couple of sets of dumbbells is much cheaper than any exercise machine. Most resistance machines can run anywhere from hundreds to thousands of dollars, regardless if new or used. Several dumbbell sets require a small expenditure compared to the larger investment of machine equipment.
Space: Free weights will take up much less space than a machine would. Dumbbells will usually fit easily in a corner or under a bed while machine devices can take up entire rooms. Even barbells can be stripped of their plates and stored without taking up much room at all
Versatility: Free weights can be used in a variety of movements and body planes. This means that a muscle group can be exerted in a variety of ways with generally the same type of equipment. A head to toe strengthening routine can be generated with just access to dumbbells and barbells. By comparison, it would take anywhere from ten to twelve machines to incorporate each and every muscle area. Sports conditioning lends itself well to free weights. Dumbbells and barbells can simulate almost any free motion in the body, which is what sport activities are based on.

Disadvantages of free weights

Difficult to learn: Free weights require a tremendous amount of skill, experience ,and coordination.Instruction could be needed for beginners with proper form becoming a challenge.
Confusion: Dumbbells and barbells can produce such diverse movments that a person could be at a loss on where to begin or how to sequence certain exercises.
Risk of injury: Free weights are performed within any free motion - which puts the body in many unstable positions. This can lead to injuries to muscles, joints, tendons, or ligaments.