Why Free Weights? Free Weights generally refer to dumbbells, barbells, plates and even Medicine Balls. Weight lifting is the hallmark of all resistance training. It presents the greatest challenge and benefit to your body. Your body adapts to this challenge by growing stronger and becoming more coordinated. Lifting free weights also duplicates the movements we make in the natural environment. When you lift any relatively heavy object, several things happen in your body. A number of complex and interrelated combinations of muscle contractions occur. A muscle contraction is the result of numerous individual muscle fibers contracting. After a series of contractions, a fiber gets tired and seeks to recruit other fibers to assist in the work. This “recruitment” occurs as you execute your repetitions of flexing and contracting your muscles, which in turn leads to muscle growth, strength, toning and fine muscle definition in women. In men, muscle growth occurs in the same way, but results in greater bulk.

Unlike many bodybuilding machines, free weights, and all of the other products offered on this site, require you to use many muscles to execute the movement. Machines generally work only one muscle in isolation. You work more muscles when working with free weights, which means you burn more calories, increase your metabolism (even while you are sleeping!), improve your balance and coordination as well as tone your muscles. In addition, weight lifting helps you to avoid muscle imbalances that often occur when you over-train on machines.

Frequently Asked Questions about Free-Weights

1. What is the difference between a standard Bar and an Olympic Bar?

   The primary difference is the diameter of the bar. A standard Barbell is about 26 mm or 1". An Olympic Barbell ranges from 28 to 31 mm or 1 1/8". The larger diameter Olympic Bar uses 2" plates. The smaller diameter Standard bar uses 1" plates. Most if not all bars you find in your local gym, healthclub or studio are Olympic Bars. Also, only Olympic bars are used in competitive weightlifting events.

2. What is an Olympic Aluminum Training Bar used for?

   The lightweight aluminum training bar is used for lifters learning to pull from the floor such as when performing deadlifts or Olympic lifts. The bar is 15 lbs. compared to the heftier 45 lb. Olympic bar you are familiar with seeing in your local gyms and health-clubs. This bar provides a safe and more effective option to women lifters learning the mechanics of proper form and technique for their pulling movements.

3. What is the difference between standard 1" plates and Olympic 2" plates?

   The primary difference is the diameter of the hole. A plate that has a diameter of 1" will only fit standard bars. A plate with a 2" diameter are used on Olympic Bars. Only Olympic plates are used in competitive weightlifting events.

4. What is an Olympic Training Plate?

   A pair of Olympic Training Plates are usually used by beginners learning to pull from the floor such as when performing Olympic lifts. We recommend they be used for deadlifts as well. They come in 5 lb. or 10 lb pairs. The advantage to these light-weight training plates is that they are lighter and the same diameter as the 45 lb. plates seen in your local gyms - which means they will get women in the correct starting position from the floor. Lifters, especially women, should begin to learn these advanced lifts with lightweight plates to ensure good postural form and safety.

5. What is a bumper plate?

   A bumper plate is a solid rubber plate that was originally designed for Olympic weight lifting. We also recommend they be used for women learning the basics of pulling from the floor such as when performing deadlifts. Since all Olympic weight-lifting is performed on a wooden platform for safety reasons, the solid rubber material was designed to be easier on the wooden floor than the iron Olympic plates. Our bumper plates are all the same diameter which means women can purchase a pair of bumper plates as lighweight as 10 lbs. The advantage to these light-weight solid rubber plates is that they are the same diameter as the 45 lb. plates seen in your local gyms - which means they will get women in the correct starting position from the floor. Lifters, especially women, should begin to learn these advanced lifts with lightweight plates to ensure good postural form and safety.

6. What is a barbell collar?

   Collars are used to secure the plates to the barbell. There are different styles of collars. One of the easiest and quickest collars to secure and remove during a training session is the muscle clamp collar. It is made of plastic and is usually black.


 
Visit the following articles to get your started:

Weight Training and Its Effect on Aging - What Research Shows

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