Free weights are a common type of exercise equipment used for strenght training. They don’t class as weights that are used in conjunction with an excercise machine, but rather weights that are attached to a barbell or dumbells that you lift to build strength. Free weights earned their named due to the fact that they do not required cables, pulleys, weight stacks, pins or anything else. The essential free weight that you lift comprises of barbells or dumbells with weight plates. Free weights allow you to vary the configuration of the weights. There are two common types of free weight equipment: standard and Olympic plates.
Olympic free weights are adjustable free weights that conform to a specific standard. While they are sold in different sized sets, the length and width of the barbell is standard, meaning that weight sets can be mixed and matched if you ever need to upgrade. Here is an example of what you get in a 300 pound Olympic free weight set (a popular configuration):
- Olympic 7′ Chrome Bar
- 2x 2.5 lb plates (1.13 kg)
- 4x 5 lb plates (2.27 kg)
- 2x 10 lb plates (4.54 kg)
- 2x 25 lb plates (11.34 kg)
- 2x 35 lb plates (15.88 Kg)
- 2x 45 lb plates (20.4 kg)
Free Weight Components
The typical free weight lifting set has barbells, weight plates and sometimes dumbbells.
The Standard Barbell
The barbell is usually a long bar made of iron between 4 and 7 feet in length, upon which multiple weight plates can be placed. Exercising with a barbell requires you to hold the bar with both hands. Olympic barbells typically weigh 45 lbs themselves, so beginners may even get some benefit from a barbell with no weight plates added at all. The Olympic barbells tend to be the most heavy-duty, with some capable of holding loads over 1000 lbs! Smaller versions between 4-6 feet are also available.
Standard length barbells are usually 1 inch thick and 5-6 feet long. They are generally lower quality than an Olympic kit, but cheaper and perfectly fine for using in a home gym.
In most commercial gyms you will find a rack of different length barbells. Often these are various fixed weight barbells ascending in increments of 5-10 lbs.
The Dumbbell
Dumbbells are shorter in length than a barbell. Exercises that require dumbbells are often performed with a dumbbell in each hand. Gyms usually stock a collection of fixed weight dumbbells that increase in increments of about 5 lb and range in weight from about 5 lb right up to 100 lb.
There are essentially two types of dumbbells. Those that are fixed (i.e. the weight can not be changed) and adjustable dumbbells that feature small “collars” allowing you to change the weight configuration.
Weight Plates
Olympic weight plates most often range from 2.5 lb to 100 lb. Non-Olympic weight sets may also be rated in kg rather than pounds. If you are purchasing a set of weight plates for your home gym, it will be beneficial to seek out those that are made out of plastic as they will be less damaging to wooden floorboards. Most commercial gyms have weight plates made out of iron.
Now that we’ve covered the basics, here are a few additional components that can be added to a standard free weight set.
The EZ Curl Bar
The EZ Curl Bar is like a barbell, but has angled hand placements and is a little shorter. It is designed for working the triceps and biceps muscles and reduces the stress on your wrist when compared to a barbell that is perfectly straight.
Triceps Bar
A Triceps bar features two parallel hand placements making it an ideal implement for working out on your triceps. Of course you can work out other parts of your body as well.
Free Weight Training
Using a free weight set to tone and strengthen your muscles is one of the most simple and cost-effective ways, requiring only a weight set and a little space. It can be performed at home too making it time effective as well as cost effective.
When training at home, it is important however to have a specific goal. You may need to talk to a personal trainer at first or read up on the various free weight lifting programs in books or on the internet. If you are starting out, you will most likely want to stick to a few simple free weights exercises and avoid the more advanced stuff until you obtain a basic level of fitness.
Free weight workouts should ALWAYS be preceded with a slow warm-up before progressing to heavier repetitions. This will reduce the chance of serious injury. Another general rule of thumb is to lift and lower your weights slowly and evenly. Do not make your movements too dramatic and always ensure you maintain a good lifting posture or you’ll risk injuring your back or set you up for considerable discomfort in the days that follow your free weights workout.
Where To Buy Free Weights
You will find a wide variety of free weights for sale at your local exercise store. If your exercise store does not stock the higher quality Olympic weight sets and you are looking for something more substantial than a cheap free weights set, you can usually order quality gym equipment online. If you are looking for discount gym equipment than you might try your luck in the your local newspaper. Buying used free weights locally will likely save on shipping costs. You could also try eBay or Craigslist and refine your search to your local areas.