Many people regard the choice of apparatus as important, and in many respects it is. Don't forget, you can achieve gains without using weights at all - remember pressups? You could also go for the full machine workout with the aid of multi-gyms and various other exercise
stations. If you feel you need to use free weights such as the ones below, it IS important to buy the right equipment for the job. This saves you time, money and injury - the most important factor of them all.
Apparatus
Dumbbells - Some believe dumbbells are better than the barbell as they give you a better freedom and more control of your movements. Whether you believe this to be true or not, it is worth getting a pair of good dumbbells and a barbell as well for all those power exercises bodybuilders like to do. Dumbbells are also useful for slimming and light exercise as they can be loaded with very low weights. There are many features you should look for in a dumbbell set, firstly does it come with a variety of weights? The more weight combinations you can install on your dumbbells the better as this helps you accurately add weight according to your gains. If the dumbbell comes with few weights then you may not be able to add small increases when you need to fine- tune your weight. You will also need to make sure the dumbbells are sold (preferably made from steel), with a good grip and plenty of room for adding weights on the ends. You may need to buy extra weights when you outgrow your present set so make sure this is an option. Lastly, make sure the collars hold the weights on securely so they don't move as you use them. Some have rubber washers to help overall grip so make sure these are in good condition.
Barbell - All the above can be applied to a barbell as they are basically extended dumbbells. Because a barbell generally has a longer area in which you can load your weights, you can install a much heavier load than you can with dumbbells. The range of barbell exercises means that the same muscles can be exercised with a barbell as with a dumbbell and with a lot more force. In some cases, a set of dumbbells and a barbell is given together in a set, allowing you to choose which you use for which exercise, although you may be compromised by the number of weights.
Bench - Taking apparatus a step further, a bench is always a good idea. A bench help you maintain a straight/flat back while bench pressing and other 'lying-down' exercises. Sometimes made of metal with a foam surface, benches are available from most sports shops. You can of course use a household bench or table, making sure it is long enough to handle your head, shoulders, back and groin area, with your legs hanging off the end and your feet on the floor. Professional benches also have special lifting sections a one end. You can lift these up and down with your arms or legs and additional weights can be attached. These are useful for sit-ups and leg extensions.
Multi-gym - Without doing into too much detail, a multi-gym will enable you to perform a variety of gym exercises in your own home. These come with many different sections so you can perform exercises such as the chest press, chest bench, and high pulley. They can create the same conditions as a proper gym although they will take up quite an amount of house space to use properly. They can also work out more expensive than using a gym if you don't use it enough.
Training Equipment
Gloves - A pair of lifting gloves is highly recommended when lifting weights as they protect the palm of the hand for damage. Some bar/dumbbells also have grip areas which can become painful on your hand after a while. Gloves not only help in gripping the apparatus but also remove grip pain which leads to more comfortable lifting. Lifting gloves are worn like ordinary gloves but have part of the fingers cut off. They are commonly made from leather or foam rubber and have extra pain padding to help protection and durability. Some lifting gloves also include wrist straps which give extra stability and protection for the wrist.
Wrist Bands - A wrist band can give limited support to the wrist when playing tennis or other such sport but is little or no support when lifting weights. Gloves with wrist straps or dedicated lifting straps are much better.
Straps - These are woven cotton straps with a loop sewn onto one end. The loop fits around your wrist and the remaining length is wrapped around the apparatus you are using. The idea is to remove some of the weight from your hands and wrist area and more onto the forearms. Straps make lifting slightly easier and you don't need to grip the bars as much as with gloves. If you wind the straps around the part of the apparatus you intend to grip (and normally recommended), you will remove the need for gloves altogether and straps can provide better wrist support than the glove alternatives. One cautionary note however is that straps, like the belt and knee pads, are a mechanical aid. This means they 'help' the body when lifting objects and so lessen the stress induced by lifting. Many experts believe this actively hinders muscle growth in the arms as straps take away the pressure needed for maximum muscle growth.
Belt - A lifting belt is used to protect the back from injury when lifting. Unlike many other types of lifting aids, there are many advantages and disadvantages to consider before you decide to use one. If you lift heavy weight and/or like to deadlift, then your back will be under constant pressure and you may cause injury. A lifting belt will keep the back straight and will remove the strain of lifting from the back and abdominal region. This makes lifting easier as you no longer have to rely on the back for lifts. Thus the belt makes the truck much more stable and stronger then normal. Over time, the lack of use of these muscles, especially the abs and back will cause them to grow weaker due to lack of use. You therefore need to maintain these with specialized exercises in order to avoid injury. Another aspect of the belt while undertaking exercises such as the deadlift, bench pressing and even the exercise bike, is that it can incur increased blood pressure - in some cases most significantly. This is not a problem for younger trainers but can cause problems for older users. Lifting belts come in a number of forms from cheap nylon to expensive leather varieties and all work well. For heavier lifts a leather belt is recommended as this gives the best support - although they can be very expensive for the best ones.
Knee Pads - Are also a good idea to save strain on the knees if you know your knees are weak. However, knee pads will hinder ability to strengthen the knees through exercise.
Iron Boots - These are metal plates which you strap onto the underside of your shoes. Each plate has a rod projected from either side on which you can load weights. This is to make your feet and legs heavier when exercising and can help leg and abdominal training. A substitution could be a pair of heavy boots or anything else which weighs down your feet. When buying a pair, make sure the collars hold your weight on tightly (as you do with bar/dumbbells) as a stumble or fall due to poor weight mounting could cause serious injury.
Jockstrap - Briefly, these protect male lower regions from injuries such as a hernia. They are not as comfortable as underwear but will protect against damage. A cup is not necessary unless you feel you need extra protection.
Towel - A weight training aid in various aspects, a towel will help you keep dry before and after exercising. If you place a towel down on a bench before you using it, you can soak up sweat from your back and prevent it from touching the bench. It is important to wipe all you sweat off a bench to prevent rotting and sweat odors.
