03
Oct
Starting a gym routine can be exciting, but it can also feel overwhelming. All those tools and equipment you have available can be confusing, especially if you’re just starting your strength training. Each of those tools has its own purpose that can help you reach your goal in different ways. Knowing what they do will give you the results you want faster.
It’s no surprise that dumbbells are the first thing that people think about when they want to start a gym routine as they’re the most common tools for weight-lifting. They come in two varieties: fixed and adjustable. Fixed ones only have one weight and it can’t be changed. Adjustable ones allow you to change the load by adding or removing plates.
The biggest advantage of these practical and affordable weights is their versatility because you can use them for a wide range of exercises targeting different muscle groups. You can do bicep curls for your arms, dumbbell presses for your chest, some core exercises, and lunges.
Gym-goers love them because they promote balance and coordination as well. Each arm works independently, and your body has to work or stabilise itself. This helps improve your overall strength. A lot of beginners choose dumbbells over barbells because they’re more approachable and easier to handle.
Kettlebells have a very unique, recognisable look. They have a round base and a handle. This shape is what makes them so effective. They’re great for functional movements. Meaning, they can mimic real-life activities. Some of the most common exercises are swings, snatches and Turkish get-ups.
Kettlebell exercises build strength and improve core stability, grip and endurance. Using kettlebells engages the muscles in a different way because the centre of mass is offset. They’re very popular in conditioning programs and CrossFit, but they’re useful for people who want a dynamic tool that works on strength and cardio.
Olympic bars are mostly used for squatting and deadlifting in the gym. They’re long bars that are supposed to be used with matching plates. They’re perfect for heavy lifters and for progressive strength training. These bars are designed to handle a lot of weight and give the person a smooth and controlled movement.
They’re great for bench presses, deadlifts, squats and much more. When using them, you activate different muscle groups at once, leading to an efficient workout. As a beginner, they may seem intimidating, but starting with light plates and having the proper form is a great start.
Bumper plates have a rubber coating, which makes them a bit different than the traditional iron plates. Because of the rubber coating, they’re safer to drop. This is the reason why they’re more popular in gyms and among fitness enthusiasts. You’ll exercise with more confidence because in case you need to drop the bar, you know you won’t get anything damaged.
These plates are perfect if you want to practice some snatches or cleans. You won’t have to worry you’ll injure yourself, your trainer, or the gym floors. Also, the rubber coating makes them suitable and safe for home gyms.
These types of weights are another versatile tool for both beginners and experienced gym-goers. You can find them in many different weight and sizes. They usually go from 2 kg up to 15 kg. Medicine balls are perfect for dynamic and explosive exercises like wall balls, slams and partner passes.
These exercises build power and core strength. You get movement through space which improves your coordination and speed while working and engaging different muscle groups. If you want to add variety to your gym routine or like to have some fun with your gym partner, go for medicine balls.
Sandbags are not very traditional gym gear, but they can be very effective. The fact that the load shifts makes them unpredictable. This causes your muscles to work harder and develop more strength. Using them, you can easily mimic everyday tasks such as lifting heavy shopping bags or moving furniture.
It’s no surprise they’re used in strongman programs and functional training. If you’re a beginner, starting with lighter bags and increasing their weight as you go is a good way to build up your confidence and improve your form. Some of the exercises you can do with them are lunges, squats, presses and carries.
Traditional plates are standard iron or steel plates. They’re not meant to be dropped. That’s why you should only use them for controlled lifts. People often pair them with a barbell to do bench presses, squats or deadlifts. A lot of experienced gymgoers consider them a staple and a reliable tool in their fitness journey.
Weighted vests are another type of gym weights that can be used to add resistance to your bodyweight workouts. Wearing one makes exercises like pull-ups, push-ups, step-ups and running much more challenging. They’re great for building endurance and strength.
Clubbells and macebells are less common but increasingly popular for functional training. They’re long, weighted clubs that are meant to challenge your grip, shoulders and rotational strength. Using them includes doing swinging or circular movements that are great for core strength, shoulder stability and coordination.
The variety of tools available at the gym can feel overwhelming at first, but understanding what each one does makes it much easier to choose. Dumbbells, kettlebells, Olympic bars, and all the other equipment each have a role in helping you build strength, improve coordination, and stay motivated. Start simple, choose a few items to begin with and expand your routine as you get more familiar and comfortable. Stay consistent, and the results will be visible.
