If you’re a beginner, it can be overwhelming and confusing to choose the right equipment for your gym routine. You might not know what type of exercises are to be performed or how much weight should be lifted as a beginner. Let’s put this guide that will help you understand the types of gym equipment.
There are a variety of different types of equipment that can be found at the gym.
- Free weights
- Machines, and
- Cardio equipment/machines
The most common types include dumbbells, barbells, and weight machines. Other popular equipment includes kettlebells and medicine balls. For strength and muscle building, machines that focus on specific muscles can be found along with endurance equipment such as treadmills, bikes, rowing machines, steppers, and peddlers in some gyms.
Free-Weights
Dumbbells
Dumbbells are great for strength training because they can be used for different exercises, such as biceps curls, triceps extensions, and leg presses. Dumbbells are used to target both the upper body and lower body. If you’re new to using dumbbells at the gym, start by choosing an appropriate weight that’s challenging but comfortable for your level of fitness.
Once you have learned proper form with a mind-to-muscle connection (muscle memory) with lesser weights, increase the loads slowly until you reach your goals.
Barbells and Weight Plates
Barbells are long bars with handles or attachments to a rack. They are used for lifting weights. Weight plates are used to add the load to the barbell so that it can be lifted more easily.
A beginner can start with an empty standard barbell and progress slowly by increasing the weight plates. Barbells are with different weights such as standard bars, Olympic bars, curl bars, EZ-curl bars, trap bars, and triceps bars. These are used for weight training, bodybuilding, powerlifting, etc.
Kettlebells
Kettlebells are a great way to build strength, endurance, and cardio. They can be used for both upper and lower body exercises, as well as explosive power training.
Kettlebells come in different weights varying from 1-10 kgs. The heavier ones will add more resistance, but it is always advised to start with lighter ones. It is always better for a beginner to start with two-handed kettlebell swings rather than one-handed ones.
Medicine Balls
Medicine balls are used for explosive movements. In the gym, you’ll most often find medicine balls in the form of a fun activity called ball toss. This is where you lob a medicine ball up and catch it as it comes down, then repeat this process over and over again until your arms start to ache from all that tossing. This activity focuses on the back, core, and lower leg muscles. These can be used for strength, endurance, and balance activities.
Resistance Bands
Resistance bands are a great tool for beginners. They’re cheap, portable, and easy to use. Resistance bands can be used in many ways – as an aid during strengthening exercises; for warming up before and after a workout; or even as part of a warm-up routine. Resistance bands are also helpful for stretching out tight muscles after a long desk job.
Weight Machines
Weight machines are designed to isolate particular muscle groups. They are often easier to use than free weights and can be more expensive as well. Weight machines also have the benefit of being safer for beginners than free weights because the weight plates don’t move around or fall off the ground, so there’s less risk of injury when you’re lifting heavy loads.
Cardio Machines
Treadmills, bikes, and rowing machines are the most commonly used gym equipment as soon as one walks into the facility. They are not for warming up before any other form of exercise type but can be used to focus on improving endurance levels.
One can not just walk on a treadmill, but can also jog or run on it by adjusting the speed and inclination. The bike ergometer will help increase leg muscle strength while improving cardiovascular fitness. The row machines are used as a total body workout, though strengthen more of the upper body and abs compared to the treadmill which emphasizes more on the lower body.
Do we need to use all the equipment?
It is good to be familiar with all the different equipment available at the gym. Knowing what equipment whether free weights or machines are available, can help plan a structured workout and hence can make the most of your time.
Conclusion
Now that you learned from this beginner’s guide to gym equipment, it is easier to know where to begin with and hence can do a good start with your first fitness routine. This article can help you narrow down your options so that it can be a guide for choosing equipment to set up your home gym as well.
Author: Praveena Kuchipudi (INFS Faculty)
