{"id":49669,"date":"2016-05-16T07:15:52","date_gmt":"2016-05-16T11:15:52","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=49669"},"modified":"2021-05-13T05:48:47","modified_gmt":"2021-05-13T09:48:47","slug":"strength-training-equipment-gym-guide","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/strength-training-equipment-gym-guide\/","title":{"rendered":"Your Ultimate Guide to Strength Training Equipment"},"content":{"rendered":"

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Gym-timidation is real.<\/p>\n

One of the biggest fear factors? The wide range of crazy looking training tools littering the weight room floor. And we\u2019re not just talking about the usual suspects like barbells, dumbbells<\/a> and medicine balls. These days, you\u2019re likely to find everything from sandbags to suspension trainers to gymnastics equipment like parallettes.<\/p>\n

How exactly do you use this equipment<\/a> without looking like a fool or worse, hurting yourself? We tapped fitness experts Jenny Harris, a Daily Burn Fitness\/Nutrition Coach, and Pete McCall<\/a>, MS, CSCS, a San Diego-based personal trainer and strength coach, to help us make sense of the most common strength training equipment you\u2019ll find at the gym.<\/p>\n

RELATED: <\/strong>The 20 Worst People at the Gym, According to Trainers<\/a><\/p>\n

Your Strength Training Equipment Gym Guide<\/strong><\/h3>\n
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

1. Dumbbells
\n<\/strong>A staple in most weight rooms, dumbbells are a good place to start if you\u2019re new to strength training. Most gyms are equipped with dumbbells ranging from 1 to 100 pounds. \u201cThey\u2019re really good for strength building,\u201d says Harris. \u201cThey are more joint friendly. Because your hands aren\u2019t in a fixed position, they allow your body to move in a more natural motion.\u201d (Need inspiration? Check out this functional dumbbell arm workout<\/a>.)<\/p>\n

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Photo: Pond5<\/a><\/figcaption><\/figure>\n

2. Barbells
\n<\/strong>Nope, these aren\u2019t just for Olympic lifters and bodybuilders. Barbells can be a lifter\u2019s best friend for moves like back<\/a> squats, deadlifts and snatches. \u201cBarbells allow you to go so much further [than dumbbells] because you can add on so much more weight,\u201d says Harris, referring to the 2.5 to 45-pound weighted plates you can side onto to each side of the metal bar. Keep in mind, the bar itself can weigh anywhere from 45 pounds, so be sure to figure that into your calculation. And if you\u2019re not quite <\/em>ready to go heavy, opt for fixed barbells (which are usually grouped together on a rack and start at 10 or 20 pounds).<\/p>\n

RELATED: <\/strong>5 Beginner-Friendly CrossFit Workouts<\/a><\/p>\n

3. Body Bars
\n<\/strong>Body bars are iron bars covered in foam rubber, making them a friendlier (and lighter weight) alternative to standard barbells. \u201cThese bars allow users to perform all types of barbell exercises with weight that can be easy to use for beginners,\u201d says McCall. For experienced lifters, while body bars may not provide enough of a challenge for your main set, Harris suggests using them to warm-up for exercises requiring a standard barbell. Or, put them to use in this 5-move BodyPump circuit for beginners<\/a>.<\/p>\n

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4. Kettlebells
\n<\/strong>The cannonball-like weight with a single loop handle looks like something out of Game of Thrones<\/em> but it\u2019s a great way to build power. Many of the classic kettlebell exercises<\/a>, like kettlebell swings and cleans, require you to move the weight quickly and powerfully. (It\u2019s also a sneaky way to work in some heart pumping cardio.) And, since the weight isn\u2019t balanced like a dumbbell and shifts when you move it, your body must work harder to stabilize. \u201cKettlebells teach your body to adapt to changing center of gravity,\u201d says Harris. Never used kettlebells before? It\u2019s worth asking a trainer for some pointers on good form<\/a>.<\/p>\n

RELATED: <\/strong>5 Kettlebell Mistakes (And How to Fix Them)<\/a><\/p>\n

5. Resistance Bands
\n<\/strong>They may look like giant colored rubber bands, but resistance bands provide a surprisingly effective workout. \u201cIt\u2019s low-impact and joint friendly,\u201d says Harris. \u201cSince the band creates resistance in both directions, it forces your body to stay stable while in motion.” Choose your desired resistance level, length and style (you\u2019ll find everything from tube bands with handles to flat bands to closed looped bands), and get accustomed to that tension. Resistance bands are perfect for exercises like overhead presses, squats<\/a> and lateral band walks (a seriously effective dynamic warm-up move<\/a>!). Bands can also be a good intro to strength training for someone who\u2019s new to the gym and an easy-to-pack piece of equipment when you travel.<\/p>\n

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Photo Courtesy of TRX<\/a><\/figcaption><\/figure>\n

6. TRX
\n<\/strong>The unassuming straps hanging from your gym\u2019s ceiling are really an all-in-one gym. \u201cThere are a huge variety of exercise you can do,\u201d says Harris. \u201cOne of the biggest benefits is it\u2019s a [dynamic] as opposed to isolated movement. You work multiple muscle groups at once.\u201d For example, slip your feet into the TRX<\/a> handles and your regular push-up turns into a core and shoulder-stabilizing move. And since you\u2019re using just your bodyweight, you can adjust the resistance by moving your feet closer (less resistance) or further (more resistance) away from the anchor point.<\/p>\n

RELATED: <\/strong>The 20-Minute TRX Workout<\/a><\/p>\n

7. Sandbags
\n<\/strong>Sandbags<\/a> are just like they sound \u2014 weighted bags of sand that look like big duffle bags. Press them up, slam them down and slide them across the floor like a total champ. Or, incorporate them into your usual strength training routine via squats, lunges and carries. \u201cSandbags are a great way to mimic functional fitness and to get you ready for daily life activities, whether moving bags of fertilizer, picking up your kids or carrying bags of groceries,\u201d says Harris. And how\u2019s this for an added challenge: \u201cThe sand shifts as the bag is moved, challenging the wrist and forearm muscles to work harder to control the movement of the weight,\u201d says McCall. Get started with these five functional moves<\/a>.<\/p>\n