5 Different Types of Free Weights You Need to Know

What actually is a free weight?

Well, a free weight is any weighted object that’s unattached to a machine or any fixed range of motion. They can be lifted horizontally, vertically, or any combination of both. Free weights help you get stronger, improve your balance, boost your athleticism, and limit your risk of injury.

Let’s look at the five main types of free weights you’ll find at the gym, and how you can use each of them to build your strength.

1 - Dumbbells

When it comes to strength training, dumbbells should be integral components of your workouts.

You can use them individually or in pairs. Some are adjustable in terms of weight while others come fixed. At most gyms, you’ll find dumbbells as light as 1 or 2 pounds all the way up to 100 pounds or more.

Many people do their primary strength work with barbells, then switch to dumbbells for joint-isolation exercises, including shoulder raises, chest flys, and bicep curls. Dumbbells are fantastic for this kind of isolation work.

2 - Barbells

Dumbbells are great for building stability, getting deep range of motion, and isolating muscles.

But for raw strength, you’ll want to incorporate barbell training into your routine.

Barbells are long bars with optional weights on both ends. Some are simple straight bars, while others have special shapes and grips including the easy bar, trap bar, hex bar, and more.

They’re generally used for bodybuilding, powerlifting, and weightlifting movements.

If you’re interested in classic exercises like the squat, deadlift, or bench press, an Olympic barbell will be a key piece of equipment in your routine.

Barbells are highly recommended for athletes or anyone training for maximum strength.

3 - Standard and Olympic weight plates

At some point, you’ll need to add some weight to that barbell to continue seeing strength gains.

Enter weight plates, another type of free weight you’ll see at the gym.

There are two types of weight plates: Standard and Olympic, with Olympic being far more common and versatile.

The difference here is that standard plates have a 1 inch diameter hole in the middle in order to fit a smaller, standard barbell.

Olympic plates have a two inch diameter hole and fit your regulation Olympic barbell, which weighs 45 pounds. The Olympic barbell is what you’ll most commonly find at the gym.

4 - Medicine balls

Medicine balls are basically weighted balls with a diameter of about thirteen inches, though the size can vary.

They’re most often used for strength training as well as rehabilitation.

They’re primarily used in sports medicine to help with neuromuscular coordination and strength improvement.

Most of the time, they weigh between two and 25 pounds, and there is a sharp distinction between medicine balls and exercise balls, which are usually larger and not intended to offer weighted resistance.

Medicine balls are fun to use and, surprisingly, can give you an awesome full body workout.

You probably wouldn’t want to do 100% of your strength training with a medicine ball, but for rehab and specialty athletic work, there’s nothing better.

5 - Kettlebells

Kettlebells are cast iron weights that weigh anywhere between five and over 100 pounds, and their signature feature is a handle on top for easier gripping.

Kettlebells are excellent for explosive, athletic movements. Because of the shape of the weight and the handle, you can do lots of unique, dynamic lifts with kettlebells that would be impossible with other kinds of weights.

Not only will you build muscle using kettlebells, but you’ll also greatly improve your grip strength by working with the specialized handle on the weights.

Reach for a kettlebell instead of a barbell or set of dumbbells when you’re looking for dynamic, multi-joint movements that build athleticism and power, burn calories, and challenge your core and flexibility.
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Free weights are the best way to build strength and muscle in the gym (or at home!).

Machines and resistance bands have their place, but they won’t give you nearly the same athletic, powerful foundation.

Beginners would do best to start with basic dumbbell exercises and begin to incorporate barbell work or specialized weights like kettlebells when they’re ready.

Let the gains begin!

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