Are You Using The Right Weights?

Why do weights come in so many different varieties? Can we all agree on one and call it good? 

It would be nice, but there are many benefits to lifting a variety of different weights. Some weights are small and heavy, some are long and unbalanced, and some look like an old duffel bag, which one could only guess is filled with old, unread college textbooks. 

The point of using weights is straightforward, to challenge your body’s tissues. This leads to adaptation when you sprinkle in a little bit of time. 

Different weights accomplish different outcomes; well, they all lead to the same result, progress. Still, some are better at progressing you towards strength. Some are better at mimicking everyday objects. Some are better at increasing stability, and some are better at doing fun tricks. 

The three most common weights seen in a gym are Dumbbells, Barbells, and Kettlebells. Let’s look at why you would want to use one of these weights and some of the benefits and unique features each one has to offer. 

Dumbbells

Dumbbells are the most common weights you will see around. They are evenly balanced, which makes them easy to lift and control. This is ideal for people newer to weight training. 

One of the great benefits of dumbbells is they are not connected; you hold one weight in each hand. This allows for a free range of motion that is not dependent on both arms having the same range of motion or strength. 

You can also make any exercise more stable and core-focused by only holding the dumbbell in one hand. 

The limitations with the dumbbell are, at some point, you will not be able to find a weight challenging enough to keep progressing. If you want to work on power movements, like Swings, dumbbells are awkward to use. 

Barbells

Barbells are ideal for lifting heavy weights and working maximum strength. More weight can always be added to continually challenge yourself. They are often used for Bench Press, Squats, and Deadlifts.

They can also be used to develop power. The standard lifts for developing power are the High Pull, Clean, Snatch, and Push Press. 

The downside to barbells for some lifts they require a level of mobility in the shoulders, wrists, and hips that not everyone has. 

Kettlebells

Kettlebells are the most versatile of the three pieces of equipment. They can be used for strength, mobility, stability, and power.

Their smooth handles make them ideal for easily sliding within the hand, suitable for exercises like the Clean or Snatch. Their bell shape makes them not as even as the dumbbells when pressing but adds a more real-world feel to lifting. 

Kettlebells are made to be swung, flipped, and lifted. Allowing you to go from one exercise right into the next without ever putting the weight down. 

The downside to kettlebells is their uniqueness; not everyone likes the ball resting outside of their forearms or how the weight doesn’t feel as equally distributed compared to the dumbbells and barbells. 

Each weight has its purpose; choose accordingly. If max strength is your goal, you can’t go wrong with the barbell. If an excellent all-around weight that offers a mix of strength, stability, and range of motion is more your jam, the dumbbell it is. If you like to swing your weights or use a weight that has a more substantial carry over to lifting out in the real world, the kettlebell it is. 

Your Fitness Sherpa,

Coach Josh