Fitness Equipment: To Dumbbell or Not to Dumbbell, That is the Question

Strength training is an integral part of any fitness regimen, and the choice is often between lifting dumbbells (free weights) and using a weight machine. Both are effective in their own ways, so it really depends on your fitness goals, space constraints and budget.

If you aren’t sure what a dumbbell is, it looks like a rod with rounded weights attached on either end. They are made of either molded plastic (neoprene) or metal. Some models give you the option of adding or subtracting weight with the use of attachable discs. The molded ones are safe, sturdy, and generally cheaper; but if you need several different weights, then you will need to buy more than one pair. Adjustable dumbbells allow for a wide range of weights so you can customize your workout, but you may need tools to add weight safely.

The main advantage that free weights have over machines is that they do not restrict your range of movement. You can pretty much work out whatever body part you want. It is easy to work out the biceps, shoulders, and forearms with just one set of weights. You won’t have much luck trying to find a weight machine that lets you do the same for a comparable price.

On the other hand, using a weight machine lowers the risk of accidentally hitting yourself with the weight to almost zero. All the heavy stuff is either secured by a metal pole or the resistance mechanism is built-in, so that there is no danger of slippage. Dumbbells can be dangerous if you are not careful.

Accidents with dumbbells can be as simple as a dropping them on your toes or hitting yourself with the weight when you curl or press too fast. This happens more often than you would expect, given that tired muscles are harder to control. Plastic weights hurt just as much as the metal ones, as they weigh the same.

One of the greatest advantages of free weights is they don’t take up a lot of space. They can be stowed in a corner or under furniture. A weight machine cannot be easily tucked away and will usually need as much space as a twin bed, especially the more complex ones.

Weights are also pretty cost effective in the sense that if you want to scale up to a barbell, your weight discs will fit those as well. All you need to do is buy a longer bar of the same diameter and you immediately have access to a wider range of workout possibilities.

If you are a beginner, you need to be aware of the fact that free weights are more challenging to use. Since they do not restrict your range of motion, if your form is poor, you may find movements difficult to execute safely. Weight machines are better in these situations as they limit your motion and target specific muscles.

As mentioned earlier, if money is a major consideration, then a couple of pairs of dumbbells are the way to go. You can get molded plastic ones for a couple of dollars, but even an adjustable set that weights up to 50 lbs won’t set you back more than a few hundred bucks. Even a second hand or low-cost weight machine will cost more than that.

Plus, if you really want varied workouts; which is what experts recommend for avoiding strength improvement plateaus and boredom, dumbbells are the better choice. When it comes to allowing greater range of movement, weight machines are no competition.

Technorati Tags: Dumbbell, Fitness, Weight training