A Beginners Guide to Gym Equipment and Workout Accessories

Today, I would like to explain some of the most common pieces of exercise equipment and workout accessories that you will find in a gym.

Equipment

There are basically two types of equipment that you will find in the gym - free weights and machines.

1. Free Weights

Free weights are the most basic form of building equipment. The reason they are called "free weights" is because there are no attached pulleys, cables, pins or weight stacks. They consist of barbells, dumbbells, and weight plates.

• The barbell

The barbell is a long iron bar that is between 4 and 7 feet long on which weight plates and placed. Barbell exercises are performed by holding the barbell with both hands.

• Dumbbells

A dumbbell is a short barbell, usually 10 - 15 inches long. Dumbbell exercises are performed with a dumbbell in each hand. Most gyms have a dumbbell rack that has an assortment of fixed weight dumbbells. They usually have dumbbells from 5 lbs. - 100+ lbs. in increments of 5 lbs. (i.e. 5 lb. dumbbells, 10 lb. dumbbells, 15 lb. dumbbells, etc...). 

• Weight plates

Weight plates range from 2.5 lbs. to 100 lbs. They are usually iron, however, many home gyms have plastic weight plates. Many people are familiar with the York Plastic Barbell Set. While this is ok for someone who is just starting out, the thickness of the plastic weight plates limit the amount of weight that can be placed on the barbell and dumbbells.

2.  Machines

Machines allow you to perform a wide variety of exercises. Some machines are designed to work individual muscles, while other machines consist of a multi-station that works the whole body. Most home gym machines are multi-station machines because they are much cheaper and take up less space then having different machines for each muscle group. Machines have advantages and they have disadvantages. They are generally easier to use and safer then free weights. But free weights tend to stimulate more muscle because you have to use more stabilizer muscles in order to balance the free weights. The best situation is to include both free weight and machine exercises in your workouts, this way you can get the best of both worlds. 

• Leg Press Machine

While many, including myself, believe that squats are the best overall leg exercise. The leg press is best machine leg exercise. Most leg press machines are set on a 45 degree angle. With the leg press you can safely lift heavy weights without worrying about slipping or falling. It places less stress on the lower back and knees then squats. 

• Leg Curl Machine

This machine is one of the best hamstring exercises. Some gyms may have a leg extension and leg curl machine built into one machine, like in most home gym machines. 

• Lat Pull Down Machine

This movement is similar to a chin-up. While many believe that chin-ups are superior compared to the lat pull down, they have one major restriction. The user has to be able to lift their body-weight. Many people are not strong enough to effectively work their backs with chin-ups, so the lat pull down is a great alternative. 

• Cables and Pulleys

Most gyms have an assortment of cable and pulley machines. Usually there is a weight stack that is connected to a long cable that has a small handle or bar at the end. You can perform exercises for your entire body utilizing pulleys.