When it comes to planning and selecting your exercise equipment, with
the possible exception of the
jump rope you really can't get much more basic then the gear you need
for weight lifting. The first body builders probably just used very big
rocks!
Seriously, one of the nice things about weight lifting is not
only that it is a great way to get in excellent physical shape while
building strength and self
confidence, but that it does not actually require any real fancy or
expensive
equipment.
It is true that you can join a gym and have access to
all the weight
lifting gear you can imagine, both free weights and machines. But, it
is also true that you
can also accomplish many of the benefits of weight lifting with a basic
set of barbells, dumbbells, and a good home workout regimen. Dumbbells
used to be those old familiar one-piece, bone-shaped hand weights but
are now also
available in adjustable forms and are relatively inexpensive. Barbells
are usually used for the more
advanced workouts and longer muscle groups. This is the long bar with
weights adjusted by adding or subtracting weighted plates. .
For basic weight lifting training some pros recommend
a 5-50lb hex dumbbell
set. The hex refers to the shape
of the weights - they are
hexagonal rather then round, so they will not roll when you put them
down. Your walls and your toes will probably thank you.in the long
run. Hex dumbbell sets can be
purchased for under 500.00 complete with racks. Many choose to purchase
each new dumbbell as they progress.
As far as a barbell
set
goes it depends on how much weight you want to have available to you in
terms of the plates. The nice thing about barbells is of course you
can always purchase additional weight plates as you lift and increase
you abilities. It is perfectly easy to purchas a decent starter barbell
set for under $100.00.
Garage sales, pawn shops, and thrift shops are
also great places to find barbells
and
plates. Unfortunately for them, but fortunate for you, people
do not always stick with their commitment
to lift weights.
There are other items you may want ot acquire.
A curling bar is a good idea. This is basically a
curved
barbell (you can use the same plates as on your straight bar) that
makes the action of doing curls somewhat easier while conentrating the
effort more effectively on the biceps. You also may want to pick up a
weight bench. This too can often be found used. A weight bench is
essential for doing many weight lifting exercises for the back and
chest - and it also can be used for ab crunches, and triceps dips with
your dumbbells.
Other accessories you may want to consider are a good
pair of weight lifting gloves to protect your hands while
lifting.
Unless you have a back problem you are probably
already are aware that weight belts
for additional support are usually not necessary for basic weight
lifting workouts. In fact some trainers so they do more harm then good
because they allow a lifter to lift more then they really are
physically capable of, and cause certain muscles in the forearms and
lower back to receive less of a work out and less of a benefit from
your weight lift routine.
Don't forget that the basic physics of weight
lifting is to apply force against muscle contraction to overcome the
force of gravity - that same feat can be accomplished by lifting your
body weight - and if you are really on a tight budget or pressed for
space a simple chin-up bar can be installed in any doorway to get in
some lifting and strength training.
In fact, if you are a little strapped for cash, you
can accomplish a lot with very little weight lifting equipment by
starting out with bodyweight
exercises and gradually adding equiipment.
