Free Weights Weightlifting

The many benefits of weight lifting are well documented – increased metabolic rate, decreased risk of osteoporosis, improved muscular endurance, lower rate of injury, etc., but before undertaking a new exercise routine or deciding which weight based activities to partake, it is better to consult with a physician if you have any sort of medical condition or illness. He will be able to offer the most advice on the safety of your workout and be able to make suggestions.

If you have the go ahead or no preexisting conditions then you will need to decide how to train, whether to use free weights, machine weights or both. Many have debated which is superior, but it ultimately depends on what you are comfortable with as both have their own advantages and disadvantages.

Machine weights are what you will notice first in a gym. The calf machine, peck deck and leg curl machine are all examples. They let you work without a trainer or partner and perform exercises in proper form, requiring you to pull and push. Weight is evenly distributed on either side and so offers equal resistance for you. Machine weights are good for beginners and for rehab, being designed to let you move from machine to machine quickly with minimal downtime.

On the downside they do not exercise all the muscles and are not an exact mimicry of heavy lifting. Support muscles often do not get strengthened. It is also easier to be lulled into a false sense of security as you can easily overwork the muscle. Weight machines are a one size fits all and overly heavy or tall people may have issues even fitting into the machine.

Free weights on the other hand offer more maneuverability and range of motion. Your body can flow naturally, strengthening all parts of the muscle. The body burns more calories due to the extra muscles used, and the body’s sense of balance improves. Free weights are often many times cheaper than machines and able to be carried with you on trips or journeys so you can keep to a routine and maximize strength gain.They can also be used outside so you gain your daily dose of vitamin D while working out.

The downside of free weights is that some exercises require a partner or trainer to spot you as you lift. Without a partner, it's possible to seriously hurt yourself if you try and lift the bar but are too tired to get it off of you. Due to the increase in range of motion, proper form is essential and needs to be maintained entirely by you in order to prevent injury. It's easy to grow tired and forget to keep the rigid form required.

Overall both options are good but free weights seem to have an edge. For the beginner weight lifter, it may be easier to start with mechanical weights before moving on to free weights.

Barbells

Barbells are typically a long metal bar approximately four to seven feet in length with attachable weights on either side, secured by collars. Some barbells come as a set weight but most require purchasing barbell weights to attach to the barbell. When choosing a barbell, it's important to remember that the bar itself often weighs a decent amount by itself and that the barbell is only designed for a certain number of barbell weights.

Dumbbells

Unlike barbells, dumbbells are sold in pairs or sets and have a much shorter bar. You can lift one at a time or have one in each hand. Dumbbells make a great choice for beginners and come in a variety of types. Some are set weights that cannot be adjusted while others enable you to add more weights to increase the workout.

Kettlebells

The kettlebell is a cast iron sphere with a handle that originated in Russia. A kettlebell, due to the position of the handle, offers a much different workout than a dumbbell or barbell as the the latter two are balanced on both sides while the kettlebell handle is on one side of the weight. The result is that the kettlebell follows through the whole range of motion and giving all the muscles involved a workout, requiring that proper form be maintained to avoid injury.

Incorporating the different types of free weights into a workout will ensure the muscles are used to maximum efficiency.