Free Weights
Working out with free weights--barbells and dumbbells--is one of the single most popular home fitness activities in the U.S. Approximately 50 Million Americans participate on a regular basis. Both men and women have greatly increased free-weight training during the past decade. The benefits include improved strength, flexibility, greater endurance, greater bone density and reduced body fat.
Beginners may find working with free weights a little intimidating or confusing, but many good books, videos and personal trainers are available. Unless you have a lot of space for your own weight room, you'll probably buy barbell and dumbbell sets that allow you to change the amount of weight on each bar. Some people become impatient with the need to make these adjustments as they go from one exercise to the next and opt to buy complete fixed-weight dumbbell sets in 5 pound increments.
Getting Started: A relatively modest investment in an adjustable dumbbell set and good, solid bench can set you up to perform practically every exercise required. For a total of $250 to $400, you can acquire a 40-pound dumbbell set, a 55-pound set of additonal weights and a good bench with an attachment for leg extensions and leg curls.
The 40-pound dumbbell set would contain two bars and collar weighing 5 pounds, four 5-pound weights and four 2 1/2-pound weights. (This might cost approx. $60.) The additional eight pack (approx. $40) would contain four 10-pound weights, two 5-pound weights and two 2 1/2-pound weights. The entire setup puts up to 45 pounds on each dumbbell and permits even a well-conditioned person to perform curls, presses, flies and lunges. Mounting the weights on the bench attachment allows you to work your quads and hamstrings. (Bench and attachment could cost up to $250.)
Other Features: Test the collar and threads which hold the weights on the bar; the collar should spin easily and hold tight. Rubber gaskets on the collar help keep the weights firmly in place.
Next Steps: additional dumbbells and barbells can be added as your strength, knowledge and commitment grow.
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