Weightlifting is one of the least expensive and most simple forms of exercise to take up because it really doesn’t require any particular equipment. You can lift cans of beans to work your biceps and triceps, lift heavy books to work your shoulders, etc. The only think that makes the equipment worth investing in is the comfort of handles that make it easy for your hands to hold the weights.
Gyms have excellent equipment for working nearly every muscle in your body, and you pay them well for the privilege. But you can actually get a very good quality workout at home with a simple, affordable set of barbells and/or dumbbells. Barbells are the longer weights that you hold with both hands; dumbbells are the smaller versions that fit in one hand and usually come in pairs. Barbells work longer muscle groups. Many people, especially women but also a lot of men, can get all the workout they need with just dumbbells in combination with aerobic work, like jogging or walking.
A five to fifty pound set of hex-shaped dumbbells will give anyone a good basic workout. If you don’t want to bulk up, you may prefer more reps at a lower weight, so a ten or fifteen pound set may be all you need. If you do want bulk, you’ll need lighter dumbbells in the beginning, but want to work your way up to heavier ones. The hex shape prevents the weights from rolling when you set them on the floor. Weights can cost up to several hundred dollars, so check into buying used. Craigslist and garage sales are a great source. Since weights don’t really break down or wear out, you just need to look for obvious damage before making a purchase.
A weight bench is also a big help. Some can be bought new for under $100. If you buy used, check it like you would a bicycle – does anything creak when you sit on it? Does anything feel loose? If not, it should be a good purchase. Weight benches enable you to work back and leg muscles in ways you can’t with barbells and dumbbells.
If you have any injuries or chronic pains, especially in your back, consult a doctor before beginning any weight loss routine. Your doctor may recommend a lifting belt to wear around your waist for extra support. You can often buy these inexpensively at military surplus stores.
If you don’t have room for this equipment or can’t afford even the least expensive items you can find, remember that your own body is a weight. Exercises like push-ups develop shoulder, arm and back muscles very well. Walking or jogging may provide all the lower body muscle work you need. Squats are great exercise for the muscles of the thighs and buttocks. Get creative!
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Filed in Strength Training
Updated: April 6, 2011
Copyright: October 10, 2009
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