Exercise

Free Weights

'Free weights' are weights, whose motion is not constrained by external apparatus. The most experienced bodybuilders & weightlifters throughout the world favour free weights over weight machines (weight machines such as Multi Gyms or Cable Machines). Whilst weight machines are still an important part of any strength training routine they do not offer the same benefits as free weights.

Free Weight Advantages Using free weights such as dumbbells, barbells or Kettlebells incorporates the stabilising muscles that enable you to perform the exercise movement. Using stabilising muscles to lift weights will make you more effective in producing overall muscular strength and power. Free weight exercises are more closely matched to the natural movements of your muscles and joints. Free weights help improve your overall balance and coordination. You can perform a wider variety of exercises with free weights, e.g. with a simple set of adjustable or fixed dumbbells or an Olympic or standard barbell set you can perform hundreds of exercises. Whereas using a strength machine you are limited to the amount of exercises that can be performed The costs of weights are inexpensive, they are also portable and use little space in comparison to strength training machines.

Different Types of Free Weights Fixed Dumbbells - Fixed dumbbells (sometimes referred to as hand weights) have a fixed weight attached at each end of a dumbbell bar. Fixed dumbbells are great for the strength trainer who is conscious of workout time and also has the available space. A full set of fixed dumbbells will allow you too quickly and easily transition between dumbbells without changing any weight plates. Fixed dumbbells typically increment in 2kg steps, starting at 2kg up to as much as 60kg Kettlebells - A Kettlebell is a cast iron/rubber encased ball shaped weight with a handle attached. Kettlebells offer a variety of strength training and endurance workouts for a minimal cost, they also take up minimal space, making them ideal for everyone. Some of the newer kettlebells have adjustable weight stacks (known as selectorised kettlebells). Kettlebells typically increment in 2kg steps, starting at 2kg going up to 40kg Standard Weights - Standard weights are smaller in comparison to Olympic weights and are recommended for the novice/beginner. Standard weights have a 1" diameter hole in the centre of the weight plate. Standard weight plates come in the following sizes: 0.5kg, 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg & 25kg. A standard barbells maximum weight is around 120kg, once you are lifting near this limit you will need to consider Olympic weights. Olympic Weights - Olympic weights are larger than standard weights and have a 2" diameter hole in the centre of the weight plate. Olympic weight plates come in the following sizes: 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg & 50kg. Olympic weights are better suited for intermediate/advanced strength trainers who are lifting heavier weights than the novice/beginner lifter. Olympic Barbells are also stronger than standard barbells with a maximum weight load up to 750kg! Cast Iron Weights - Cast iron weights are the most popular form of weight plate, their low manufacturing costs helps keep the price low in comparison to other types of weights. Bumper Grip Weights - Bumper grip weights usually have a 2 or 3 grip design which allows easy transition of the weight. The rim of the weight plate is surrounded by rubber which helps protect the weight from chipping and also reduces the chances of floor surfaces scratching/damaging.

Rubber Encased Weights - Rubber encased weights are cast iron weights that are covered/enclosed by rubber. The rubber coating helps protect the weight from chipping and also reduces the chances of floor surfaces scratching/damaging.