Ankle weights and wrist weights are common forms of weight lifting equipment that can be used during rehabilitation to build muscle and regain strength, but make sure you get direction from a physical therapist if you use them for rehab. If not used correctly during this vulnerable state you could potentially cause an injury. On the other hand when used correctly they allow you to preform strengthening exercises at home so you can start to see improvements more quickly.

Ankle Weights

We can use dumbbells to work out our upper body but since we can’t hold dumbbells with our feet, ankle weights provide a good way to get the same effect while working out our lower body. Using ankle weights adds more difficulty to your regular exercises meaning you’ll use more exertion to do these exercises and get a bigger cardiovascular benefit at the same time.

This extra weight makes your muscles work harder to do the same motion so it provides a great workout for some of your larger lower body muscles like the quadriceps, glutes and hamstrings. Ankle weights can also be used while doing upper body exercises, like pull ups, to help add resistance and strengthen those muscles as well.

Because ankle weights are worn on your ankles, which is further from the core of your body, less weight is needed to create the extra resistance and work the muscles more. But one caution is that this added resistance can also put more strain on the joints. This is mostly a concern if there is already a weakness or a joint issue, in which case these weights need to be used more carefully.

If you feel pretty healthy and don’t have any joint problems you should be fine. But if you have joint problems or if you feel aching or pain while using ankle weights you may need to alter the way you are moving to make sure you don’t strain or cause an injury. You want to feel something in your muscles while resistance training, but you don’t want to feel aching or pain in the joints while using them.

Wrist Weights

Wrist weights work basically the same as ankle weights but for your upper body. With the upper body we have the option to use dumbbells instead of wrist weights, but some people like to wear the wrist weights while doing regular activities so they can burn extra calories and help tone their muscles. For instance wearing wrist weights while putting away groceries or vacuuming burns more calories than doing those activities without them.

Some also like to use wrist weights instead of dumbbells so they can concentrate more on the specific movement instead of worrying about the way they are holding the dumbbells while also trying to maintain correct form. Toning to get the results you want requires concentration on the specific movement and form.

Wrist weights can be a good choice for someone who has a weak grip due to an injury or surgery. Once again you should work with a therapist if you are using wrist weights for rehab.

Both wrist weights and ankle weights can be used with weight benches to provide an upper body workout or lower body workout, for example you can lay on the weight bench and do leg curls/leg extension with ankle weights, or bicep curls with wrist weights.

Types Of Ankle Weights & Wrist Weights

There are a couple different types of ankle weights and wrist weights available. You can find them as static weights, for example each weight is a specific, set weight. With this type you may want a couple pairs that are different weights for different exercises.

Or you can find adjustable ankle weights and adjustable wrist weights. Adjustable ankle weights and wrist weights, like adjustable dumbbells, allow you to easily adjust the weight. Many of these allow you to adjust the weight by either half or full pounds. This is nice because you can adjust the weight for different exercises or as you progress and are able to lift more, without having to buy additional weight sets.

Some ankle weights can also double as wrist weights and function as adjustable weights at the same time. Talk about multi-functional.

Some body weights use sand as the weight while others use water. Ankle and wrist weights that use water are easy to take with you if you travel because you can let the water out to make them light for traveling then fill them up again when you arrive and are ready to use them.

The type of ankle weights or wrist weights that are best for you will vary depending your needs and fitness goals, but luckily there is a nice selection available.

Ankle Weights & Wrist Weights is a post from: Weight Benches Guide

Why Use Dumbbells

A home gym doesn’t feel complete without dumbells. They are easy to use and store without being too expensive, but more importantly they are remarkably flexible and effective. Dumbbell sets can be used to build muscle and tone your arms, legs, abs, back, chest, shoulders etc. You can work practically every muscle with just dumbbells. If you want a versatile yet simple piece of weight lifting equipment this is it. But the beauty of them is that they are perfect for beginners and also perfect for the hard core bodybuilder.

To be truly fit cardio isn’t enough; it’s a great start but you also need some sort of resistance training or weight training. By using dumbbells you can build muscle, strengthen, tone, and get rid of unwanted fat. By building more muscle you also burn more fat, so it has a positive domino effect.

Adjustable Dumbbells

Adjustable dumbbells are one step up from regular dumbbells. Adjustable dumbbells allow you to adjust the weight, so instead of needing say five sets of dumbells of varying weights to get your complete workout you only need one adjustable dumbbell set. Plus as you build muscle and get stronger you won’t need to buy new weights, instead you just set the weight on the adjustable dumbbells higher.

Adjustable dumbbells take far less space than even a simple dumbbell set and they give you more flexibility. If you live in a small place like an apartment all you really need for a good workout is an adjustable dumbbell set and a flat weight bench, maybe even a folding weight bench, and you can get a solid full body workout. The other nice thing is that they end up costing less because you have so many weight options in one set. Adjustable weights always seem to be more versatile.

Two popular brands are PowerBlock Adjustable Dumbbells and Bowflex Adjustable Dumbbells:

• PowerBlock – The PowerBlock dumbbell set looks a little different with it’s rectangular design but they are very easy to use and adjust — a quick change dumbbell. They have a variety of sets to accommodate everyone, from the beginner to the serious lifter, with incremental adjustments at 2.5, 3 or 5 pounds depending on the set you choose.
• Bowflex SelectTech – Bowflex adjustable dumbbells have the shape of traditional dumbbells but they are no average dumbbell. All you have to do is turn a dial to change the weight from 5 pounds to 52 pounds. They allow you to adjust in 2.5 pound increments up to the fist 25 pounds. They are incredibly quick and easy to use allowing you to quickly go from one exercise to another.

Whether you decide to get rubber encased dumbbells, to protect your floors and equipment, regular dumbbells or adjustable dumbells, remember what an important piece of weight lifting equipment they are. But if you’re looking for easy-to-use, low cost equipment that doesn’t take up too much space adjustable dumbbells are perfect, whether you’re just starting out or you’re a professional athlete.

Adjustable Dumbbells is a post from: Weight Benches Guide

Hopefully a brief description of these different pieces of weight lifting equipment along with knowing your goals will prove helpful.

Weight Benches

Weight benches are often the core pieces of weight lifting equipment in a person’s home gym because you can use them for so many different exercises. To make them even more versatile weight benches come in a few different styles. Some prefer to have a couple types in their gym so they can comfortably and effectively preform all the exercise they need to achieve their goals.

Flat weight benches are a good basic bench that allow you to do a variety of exercises without the arms of a weight rack getting in the way. Adjustable weight benches are sometimes called incline benches or decline benches. They allow you to tilt one or both sections of the weight bench to give you more flexibility. If you’re short on space you may want to look at folding weight benches which can easily be moved or stored. If you’re a serious weight lifter who will be lifting large amounts of weight you’ll want to go with an Olympic weight bench, which is sturdier and made specifically for this.

Some people think weight benches are mainly used for bench press, but that’s not the case. Weight benches can be used for various ab workouts including sit ups, shoulder press, leg exercises and for working out with dumbbells.

Weight Sets & Free Weights

Free Weights

Some debate whether free weights or weight machines are better. Many agree a combination of the two may be the best. Free weights help train your secondary muscles, which is important because your secondary muscles help support your main muscle groups. This support helps prevent injury. Free weights also make you work harder so inevitable you’ll gain strength and get in better shape more quickly.

If this is the case you may wonder how weight machines fall into the mix. Weight machines limit your range of motion so you have less chance of injury, but also means you can target muscle groups that are difficult to train using free weights.

Barbells

The barbell is yet another important piece of weightlifting equipment. It is the bar where you slide the weights and securing collars to do bench press, curls or squats. There are different sized and shaped barbells for different exercises. For example there is an EZ Curl bar that is used for bicep curls. It has a zigzag shape with a grip that lets the lifter use a more neutral position with the wrists and forearms. Barbells typically range in size from 4 to 7 feet.

Weight Racks

If you want to keep your workout area organized and neat you’ll want to get a weight rack. It’s exactly as it sounds, a place to store your weights. Weight racks also keep your weights in better condition. Even if you don’t have many weights they come in real handy since they don’t take up much room and they provide a good use of space.

Weight Machine

Weight Machine

Strength training is a vital part of your exercise routine. Aerobic exercise is important, but strength training is equally important. The piece of weight lifting equipment that makes this easiest is the weight machine because of its multifunctional design. They offer a variety of workouts targeting your arms, legs, abs, back, shoulders etc.

As mentioned above a weight machine is beneficial because it can help target muscle groups that can be hard to train with free weights alone. You also have a lower chance of sustaining an injury using weight machines since they limit your range of motion to the specific lift you are doing.

Dumbbell Weights & Rubber Dumbbells

If you’re looking for basic weight lifting equipment to get started but you want something that will be useful through the years dumbbell weights, more commonly called simply dumbbells, fits the bill. Dumbbells are an important tool for weight training or resistance training. They allow you to focus on and target specific muscle groups so you can refine and tone. If you buy a dumbbell set you can start with the lower weights and see the improvement as you work up to the higher ones.

If you don’t like the feel of the metal ones you can buy rubber dumbbells. Many feel the material provides a better grip and because they have a little cushion on the outside they feel a little safer.

As you get into the heavier weights you may want to consider adjustable dumbbells. An adjustable dumbbell allows you to change the weight as you would with a barbell; they come complete with collars and all.

Ankle Weights & Wrist Weights

Using ankle weights and wrist weights is a great way to help tone and increase your cardio workout. You may be surprised by the results you get from something so seemingly simple. Adding these body weights for your walks or when you go jogging can make a real difference. As you work up you can start using heavier weights and enjoy the results. Wrist and ankle weights are a good place to start because they are easy to use, they don’t take up much space and they aren’t very expensive compared to other types of weight lifting equipment.

Body weights are also great for rehabilitation for injuries or after surgery. But talk to your doctor or physical therapist before using them.

Curl Bench

To get the best results with your bicep exercises you should consider getting a curl bench. A curl bench will help isolate that specific muscle group so you can get the results you really want. Curl benches help keep you in a position that will make the bicep workout more effective.

Curl benches are small, easy to store and relatively inexpensive. So if you’re looking for great biceps this is something you should consider.

Squat Rack

Squat Rack

Squat racks allow you to do squats, using free weights and a barbell, safely at home. An adjustable squat rack has vertical posts connected to two adjustable horizontal bars made to catch the weights if they slip or drop. Some squat racks have four vertical bars and looks more like a cage, not surprising they are sometimes called a power cage. These are more versatile for the serious weightlifter.

Because of the safety feature squat racks allow you to get the same intensity of workout you would get at the gym in your own home. These movable bars also allow you to work through difficult parts of the lift safely.

Weigh Lifting Accessories

You may also want to get some weight lifting accessories for increased comfort, safety and performance. Things like weight lifting gloves, weight lifting belts, weight lifting hooks and weight lifting straps can really make a difference in your workout.

• Weight Lifting Gloves – With the heavy weight and range of motion, lifting can cause friction that irritates the hands. Weight lifting gloves help protect your hands and make lifts more comfortable.
• Weight Lifting Belts – A weight lifting belt helps reduce stress on the low back while doing certain lifts.
• Weight Lifting Hooks – Weight lifting hooks are helpful when lifting heavy weight because they can help to distribute the weight from your fingers to your wrists, forearms and arms.
• Weight Lifting Straps – Weight lifting straps help when lifting heavy weight by distributing weight from the fingers and hands to the straps, making the lift more comfortable.

As you can see there is a variety of weight lifting equipment available to help facilitate your workout and to help you reach your goals. Weight training or resistance training is an important part of keeping fit, cardio alone isn’t enough. So set a routine and take advantage of the weightlifting equipment available; the right weight equipment can dramatically improve your workout.

Weight Lifting Equipment is a post from: Weight Benches Guide

Olympic Weight Bench

An Olympic weight bench is slightly different than a standard weight bench in that it is typically a little larger and sturdier. The bench is 48 inches wide and it is made to accommodate the standard 7 foot Olympic bar. If you buy the Olympic bench and barbell separately make sure you get a 7 foot bar, shorter barbells may not fit properly.

Having a wider bench and a wider space between the arms leading to the rack make these weight benches more comfortable and provide a greater feeling of stability, especially for larger lifters doing a heavy bench press. This stability is very important for those lifting large amounts, and can help to increase performance.

Adjustable Olympic Weight Bench

Olympic weight benches are available in different styles. For example you can get one that is a flat weight bench or an adjustable weight bench, etc. They are also available with the options of a leg extension or preacher curl to provide more of a full body workout.

Olympic Weight Set

Olympic weight sets generally come in sizes of 300, 400 or 500 pounds (although you can find additional sizes) along with a standard 7 foot Olympic bar weighing 45 pounds and spring collars to hold the plates on the barbell. The plates come in weights of 2.5, 5, 10, 25, 35 and 45 pounds. If you get a used weight set or discount weight set make sure you get the full set so you are able to incrementally adjust the weight as you increase your muscle strength.

Different barbells can handle different amounts of weight so if you buy pieces of the set separately make sure the barbell will be able to handle the Olympic weights you want to use while weight lifting. If you buy you Olympic weight set as a complete set the bar included will be able to handle the weight of the plates in that set, but keep in mind if you end up buying more plates later you may also need to buy a new bar.

When it comes to the plates you can buy either rubber encased Olympic plates, or you can buy the regular Olympic plates and add rubber bumpers to the them. The rubber layer can help protect your floor, which can be pretty important when you’re lifting 400+ pounds.

Whether you’re a serious weightlifter, an athlete in training or you just want a nice set of weights, an Olympic weight set including an Olympic weight bench is a great choice. Olympic weights are more solid than some other weight benches and sets and they will last you a long time. Plus they have standard sized equipment so you know what you’re getting.

Olympic Weight Bench & Olympic Weight Set is a post from: Weight Benches Guide

Types Of Weight Benches

Basic Adjustable Weight Bench

It may seem a little overwhelming if you’ve just started your search for the best weight bench for you, but once you know a little more about the types of weight benches available and match the type with your needs it’s not so difficult. It is important to know exactly what you want from your weight lifting equipment before you start shopping. Once you know what you need it makes shopping easier and you’ll know what questions to ask before you actually buy your weight lifting equipment.

• Flat Weight Benches – Flat benches are typically very basic, some are used more as a workout bench instead of a true weightlifting bench, but many can be used for both purposes. They are designed with a single padded bench and legs on each end to provide a stable base. Some have the ability to incline or decline the full bench, but unlike an adjustable weight bench there is only a single flat bench so the full body inclines, not just a section of it. Some flat benches have racks to hold your weights so you can use them for free weight bench press exercises.
• Adjustable Weight Benches – Adjustable benches are also called incline weight benches, decline weight benches or incline/decline benches. They are comprised of two sections, one where you sit and one where your back rests. Either one or both of these sections incline and/or decline to help you get into varying positions for different exercises. By varying your position you can work out different muscle groups. Most of them can be laid flat and used as a flat bench as well. Many adjustable weight benches also have racks to support your barbell and weights so they make great bench press benches.
• Olympic Weight Benches – Olympic benches are larger and sturdier because they are made to handle heavier weights making them a great option for serious weight lifters. Olympic weight benches are 48 inches wide and they were made to fit Olympic weights like the standard 7 foot or Olympic barbell. They are the most popular type and are the ones you see in fitness centers and gyms. They come as flat benches, adjustable benches and shoulder press benches.
• Shoulder Press Weight Benches – Shoulder press benches allow you to be in a regular sitting position with the rack high enough for you to fully extend your arms to grab the barbell to start lifting. It helps you get a good workout in your shoulders and upper back. Some are offered with additional attachments to workout your legs as well.
• Dumbbell Benches – A dumbbell bench is a simple bench that you can use with your adjustable dumbbells to preform a variety of exercises. The bench allows you to get into positions you wouldn’t otherwise be able to get into easily to work different muscle groups. Some of the nicer ones have a holder on each side for your dumbbells. Dumbbell benches come as flat and adjustable models and some offer leg exercise attachments.
• Abdominal Benches – Ab benches, sometimes called sit up benches, have padded rollers on one end where you secure your feet so you can do crunches or other abdominal exercises. Sometimes these ab benches are declined so you can get a better workout, with the help of gravity, and some are adjustable allowing you to do a greater variety of exercises. They typically help workout both the abs and the back which is important for overall body strength and good posture.
• Folding Weight Benches – Folding benches give you the ability to fold and move them easily, or store them temporarily if you need to. Some folding weight benches are pretty simple and basic like a flat bench without barbell racks, but others are adjustable and some have racks for barbells and/or leg extension features.

Olympic Weight Bench

Weight Bench Additions

• Leg Extension – Some weight benches have an additional attachment allowing you to workout your lower body as well. A weight bench that has an attachment for the legs allows you to lie on your back and do leg extensions or lay on your stomach and do leg curls. Having this feature allows you to get more of a full body workout.
• Preacher Curl – Some weight benches have an attachment for preacher curls, or you can find a preacher curl weight bench designed specifically for this exercise. The preacher curl attachment allows you to isolate the workout to the biceps while giving support so you can’t swing the weight. This addition provides support and makes it easier to do the exercise correctly so you can get a good bicep workout.

As you can see by the descriptions weight benches are a great tool to help you get a solid workout and really tone specific muscles. Because you can do a variety of exercises on a weight bench it also keeps the workout more interesting, all while you’re working on a variety of muscle groups. They make a great start to your home gym.

Weight Benches is a post from: Weight Benches Guide