Thursday, December 7, 2023

Weight Lifting Equipment Guide For Beginners

Fitness centers can be intimidating to newcomers. The open nature of the fitness center can make you feel self-conscious, or you might need to be more competent with the equipment you use to have the most out of your exercise.

Like most people, you might find it challenging to fit an exercise session into your daily schedule.

But the good news is that you can still enjoy an excellent workout and meet your fitness goals within the comfort of your own home using your home equipment.

When you’re doing your home workouts, you must purchase a complete range of weight lifting equipment to work for every muscle group.

If you’re new to the sport and need help figuring out what to do, this article is here to help you learn more about the tools required to have a great workout at home.

Different Types of Weight Lifting Equipment:

There is a variety of weight lifting equipment that can be used to target different muscle groups and achieve different fitness goals.

Here is some common weight lifting equipment:

1. Lat Pull-Down Weight Lifting Equipment

This machine can target the latissimus (or ‘Lats’), which is one of the most prominent muscle groups in your back and focuses on your shoulders and biceps.

The work on your lats will aid in improving your posture and safeguarding your spine during other exercises. It also helps in shaping and strengthening the muscles of your back.

The machine will likely have seats, a hanging bar, and an adjustable resistance, typically as the weight stack, which is connected to a pin. The pin should be set to a level you’re comfortable with.

2. Olympic Bars And Plates For Weights

Olympic bars and plates are commonly used for weight lifting and strength training

Olympic Bars:

  • Olympic bars are longer and thicker than standard bars and can hold more weight.
  • The standard length of an Olympic bar is 7 feet, and it weighs around 45 pounds.
  • Olympic bars have a 2-inch diameter sleeve to hold the weight plates.

There are different types of Olympic bars, such as the men’s bar, women’s bar, and powerlifting bar, which are designed for different purposes.

Olympic Plates:

  • Olympic weight plates have a 2-inch diameter hole to fit on an Olympic barbell.
  • Olympic plates come in various sizes, from 2.5 pounds to 45 pounds or more.
  • Olympic weight plates are typically made of cast iron, with a rubber coating or a baked-on enamel finish.

There are also bumper plates, which are designed for Olympic weight lifting and are made of rubber with a steel insert.

Moreover, when purchasing Olympic bars and plates, it’s important to make sure they are compatible with each other.

Olympic bars and plates are generally more expensive than standard bars and plates, but they are built to handle heavier weights and can last for many years with proper care.

3. Medicine Ball

Medicine balls are an easy training tool that’s user-friendly and highly flexible. Medicine balls are available in various weights to keep working your muscles, but they’re small enough to carry around with your fingers.

They can be used in a variety of exercises, including throwing, catching, twisting, and slamming movements.

They are also used in sports training, rehabilitation, and general fitness workouts to improve strength, power, and coordination.

Medicine balls are versatile and can be used for solo workouts or partner drills as well, and are often found in gym settings or fitness studios.

They are also relatively easy to store and transport, making them a popular piece of equipment for home workouts.

4. Fly Bird Adjustable Weight Bench

The Fly Bird Adjustable Weight Bench is a fitness equipment designed for weight training exercises.

It is a versatile bench that allows users to perform various exercises, including bench presses, flies, and shoulder presses.

The Fly Bird Adjustable Weight Bench has an adjustable backrest, which can be set to different positions to provide different angles for exercise varying.

It also has an adjustable seat, allowing users to customize their seating position to achieve optimal performance and comfort.

This weight bench has a maximum weight capacity of 620 pounds, and it is built with a sturdy steel frame that provides stability and durability. This bench also has padded cushions that provide comfort and support during workouts.

5. Bench Press

The bench press barbell is a compound workout that targets several muscles simultaneously, including those in the pectorals (chest muscles) and the anterior deltoids (front of the shoulders).

As opposed to push-ups and pull-ups, the bench press stretches these muscles without putting any strain on your shoulders and wrists.

To perform this workout, relax on the bench and look upwards at the barbell that is resting on the rack.

The bar should sit roughly aligned with your eyes to avoid making contact with your rack while you are doing the reps.

The bar should be held with the grip of an overhead hand, with hands slightly larger than shoulder-width apart.

Types of Weight Lifting Equipment

How Should a Beginner Start Lifting Weights?

Starting a weight lifting routine as a beginner can be both exciting and overwhelming. Make sure to follow a proper plan before starting this exercise. 

  • Start with a Plan: Before you start lifting weights, create a plan that includes the exercises you want to do, the number of sets and repetitions, and how often you will work out. This will help you stay organized and motivated.
  • Focus on Technique: The technique is essential to avoid injury and get the most out of your workout. Start with light weights and focus on proper form and technique. Gradually increase the weight lifting as you become more comfortable with the exercises.
  • Start with Compound Exercises: Compound exercises, such as squats, deadlifts, bench presses, and rows, work for multiple muscle groups at once, making them very efficient. They also mimic movements we do in everyday life, which makes them more practical.
  • Gradually Increase Weight and Intensity: Once you’ve mastered the proper technique with lighter weights, gradually increase the weight and intensity of your workouts. 
  • Incorporate Rest Days: Rest is essential for muscle recovery and growth. Make sure to incorporate rest days into your workout plan and avoid working the same muscle.

FAQs

What Are the 6 Basic Weight Lifting Moves?

The 6 basic weight lifting moves usually include the following:

  1. Squats.
  2. Deadlifts.
  3. Bench Press.
  4. Shoulder Press.
  5. Pull-ups or Chin-Ups.
  6. Rows.

Before you start any exercise routine, ensure that you have consulted your physician. To avoid injury, make sure to read the instruction manuals that came with your equipment.

What Are the 3 Main Principles of Weight Lifting?

Progressive Overload: This principle states that in order to continue making progress, you need to continually increase the amount of weight or resistance you are lifting. Increasing the weight or resistance over time challenges your muscles to adapt and grow stronger.

Specificity: This principle refers to the idea that you need to train the specific muscles and movements that you want to improve. For example, if you want to improve your bench press, you need to train in the bench press movement specifically.

Recovery: This principle emphasizes allowing your body to recover between workouts. Weight lifting causes stress on the muscles, and recovery is necessary to allow them to repair and grow stronger.

Proper recovery includes things like getting enough sleep, eating a healthy diet, and allowing enough time between workouts for your muscles to recover.

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