Thus far you have learned how the body responds to weight training and the importance of sound nutrition. Now is an ideal time for you to learn about the different types of equipment that are commonly used in weight training programs. This step will present and discuss the characteristics of the different types of equipment and how to use them correctly and safely.
Walking into a well-equipped weight room for the first time can be confusing and somewhat intimidating. You will see machines of various sizes and shapes, short and long bars, and weight plates of varying sizes with holes of different sizes. There may also be large and small balls and elastic tubing of various colors, thicknesses, and length. Understanding equipment terminology better, learning what each type of equipment is designed to do, and learning how to use each one properly will increase your confidence and make your training safer.
The equipment available will also dictate which exercises you can include in your workouts. For example, if you do not have access to a high-pulley cable machine for step 5 (back exercises), you will not be able to select the lat pulldown exercise to strengthen the back muscles. Therefore, becoming familiar with the equipment and its proper use is a logical first step in starting a weight training program. This step includes information about the types, characteristics, and safe use of machine and free-weight training equipment. Step 9 includes a discussion of equipment that may be used when performing core exercises.
Most machines in a workout facility are designed to accommodate what is referred to as a dynamic form of exercise—that is, exercise that involves movement. In contrast are isometric (static) exercises, such as pulling or pushing against a fixed bar, in which no observable movement occurs. Dynamic exercises performed on weight machines challenge muscles to shorten against resistance and lengthen in a controlled manner.
Figure 1.1 shows single- and multi-unit machines. They are referred to as selectorized machines because they allow you to choose or “select” the load on the weight stack to use, typically using an inserted pin or key. The single-unit pulley machine (figure 1.1a) is designed to isolate muscular stress on one muscle area. Multi-unit machines (figure 1.1b) have two or more stations attached to their frame and allow many muscle areas to be trained by simply moving from one station to another.
A machine that features a pre-set pulley design is commonly referred to as a fixed-resistance machine. A closer look at the structure of these machines is seen in figure 1.2. In that example, the weight stack of the machine is lifted up by pulling on a handle attached to a cable–pulley arrangement. Sometimes a chain or flat belt is used in place of the cable.
You will notice when using fixed-resistance equipment that some movement phases require more effort than others, as though someone were changing the weight during the exercise. The limitation of this type of equipment is that the muscles are not taxed in a consistent manner throughout the range of movement in the exercise.
To create a more consistent stress on the muscles, variable-resistance machines may feature a kidney-shaped wheel or cam (figure 1.3). The effect of a cam shape on the relative position of the weight stack is shown in figure 1.4. As the chain, cable, or belt tracks over the peaks and valleys of the cam, notice that the distance between the pivot point (the axle on which the cam rotates) and the weight stack changes. This variation in distance is what creates a more even stress on the muscles. That is, at the point when the exercise becomes most difficult to perform, the design of the machine causes the distance from the weight stack to the pivot point to decrease, making the weight easier to lift (figure 1.4a). Conversely, at the easiest point in the exercise, the distance between the stack and pivot point increases (figure 1.4b). If you want a better understanding of the principles involved in the equipment described here, consider reading Baechle and Earle (2008), Baechle and Earle (2005), and Earle and Baechle (2004).
An isokinetic machine (figure 1.5) is found in some fitness facilities, but predominately it is used for injury rehabilitation in a physical therapy clinic. These machines are designed so that exercises are performed at a constant speed. Unlike variable-resistance machines that involve concentric and eccentric muscle actions, isokinetic equipment involves only concentric activity. Instead of using weight stacks, these machines create resistance by using hydraulic, pneumatic (air), or frictional features. Control settings on these machines allow you to select movement speeds that relate to the level of resistance desired, ranging from slower speeds that require greater effort to faster speeds that require less effort as you move through the range of the exercise movement.
Isokinetic machines provide a resistance to movement that is equivalent to the force you exert. The harder you push or pull, the greater the resistance you experience; the weaker the effort, the less the resistance. The primary difference between variable-resistance and isokinetic machines is that with variable-resistance machines, the shape of the cam or the position of the roller dictates the effort you must exert. With isokinetic machines, how hard you push or pull determines the effort throughout the exercise movement.
You might hear that weight training machines are safer than free weights. It’s true they are inherently safer because the weight stacks are located away from the lifter, and the bars are suspended or stationary. The stationary nature of machines also permits safer travel to and from exercise stations (verses carrying a barbell or dumbbell). Another advantage is that if you intend to train on your own, you will not need a spotter.
Even though machines offer advantages over free weights, injuries can still occur (probably because many people who train on machines have limited experience in the weight room). A lack of experience, overconfidence when using machines, and inadequate instruction contribute to many of the muscle, tendon, and joint injuries that occur frequently in training facilities.
Before using a machine, check for frayed cables and belts, worn pulleys and chains, broken welds, loose pads, and uneven or rough movement. If any of these exist, do not use that machine until it is repaired. Adjust the levers and pads to accommodate your body size. Never place your fingers or hands between weight stacks to dislodge a selector key or adjust the load, and always keep your fingers and hands away from the chains, belts, pulleys, and cams.
When preparing to use a machine, get into (or assume) a stable position on the seats, pads, and rollers. Fasten any seat belt securely. When choosing the appropriate load, be sure to insert the selector key all the way into the weight stack. Perform exercises through the full range of motion in a slow, controlled manner. Do not allow the weight stacks to bounce during the lowering phase of the exercise or to hit the top pulley during the upward phase.
Free-weight equipment is different in design and slightly different in function than its machine counterpart. The term free refers to its nonrestrictive effect on joint movement, in contrast to machines that create a predetermined movement pattern. It is this characteristic that enables a lifter to perform many exercises with only one barbell or a pair of dumbbells.
The standard barbell (figure 1.6a) is about 1 inch (2.5 cm) in diameter and has a pair of collars that stop the weight plates from sliding in toward the hands. After the lifter adds the weight plates to the bar, a lock is added to each end of the bar to keep the weight plates from sliding off the bar. A typical standard bar with collars and locks weighs approximately 5 pounds per foot (about 7.5 kg per meter), so a 5-foot (1.5 m) bar weighs about 25 pounds (11.4 kg).
The longest barbell in a weight room, an Olympic bar (figure 1.6b), is about 7 feet (2.1 m) long and weighs about 45 pounds (20.5 kg) without locks. It has both smooth and rough (called knurling) areas and permanent, fixed-position collars. Olympic locks vary in shape, and their individual weight can range from less than 1 pound (0.5 kg) (figure 1.7a) to 5 pounds (2.3 kg) (figure 1.7b). Therefore, an Olympic bar with locks can weigh as much as 55 pounds (25 kg). They have the same diameter as most bars in the weight room; however, the section between the collar and the end of the bar (where the weight plates are placed) has a diameter of approximately 2 inches (5 cm). This is an important distinction to recognize when loading an Olympic bar; only Olympic weight plates that have a larger diameter hole will fit on an Olympic bar. The standard weight plates have holes that are too small to fit on an Olympic bar (see figure 1.8).
CAUTION: Only use standard weight plates on a standard bar; do not use Olympic weight plates on a standard bar because they will slide in toward your hands or off the end of the bar.
Another type of bar is a cambered bar (figure 1.6c), also called an EZ-curl bar. It has the same characteristics as a standard or an Olympic barbell (depending on the diameter) except that its curves create natural places to grasp the bar to place an isolated training stress on certain muscle groups during an exercise (e.g., the EZ-bar biceps curl).
Dumbbells (figure 1.9) are similar to barbells, but they are shorter, and the entire middle section of the bar between the weight plates is usually knurled. If the dumbbell is the type with a short bar and added weight plates, the weight of bar, collars, and locks, approximately 3 pounds (1.4 kg), is not usually added to the total weight of the dumbbell. For example, a dumbbell with a 10-pound (4.5 kg) plate on each side is described as weighing 20 pounds (9.1 kg), not 23 pounds (10.5 kg). The dumbbells shown in figure 1.9 are only three of many dumbbell designs that you see in a well-equipped weight room.
Using free-weight barbells and dumbbells requires higher levels of motor coordination than using machines. The freedom of movement allowed by free weights easily translates to potential injury when correct loading, lifting, and spotting techniques are not used. However, free-weight training is not dangerous; when reasonable precautions are taken, it is very safe and can be more effective than machines in strengthening the body.
As you become more familiar with the free-weight equipment, you will realize that barbells and dumbbells offer tremendous versatility—your choice of exercises is virtually unlimited. If you plan to train at home, versatility and lower cost make free weights the preferred type of equipment.
Certain precautions are advisable when using either free weights or machines. The following actions will help you avoid potentially dangerous situations and make training safer.
Load bars properly. If the ends of a free-weight bar are not loaded evenly, serious injury can occur to you and those nearby. Learning the weight of the weight plates and staying alert when loading each end of a bar will help prevent these errors.
Lock barbells and dumbbells. Lifting with unlocked barbells and dumbbells is dangerous. Weight plates that are not secured with locks can easily slide off the bar and land on feet or other body parts. Locks should be checked for tightness before each set of exercises. Do not assume that the last person who used the barbell or dumbbell tightened the locks. Also, if the collars or locks are welded to the bar, always check that the weld is intact.
Avoid backing into others. Because of a sudden loss of balance or being unaware that anyone is near you, you may back into someone. Take care to avoid this; an untimely bump may cause an accident resulting in injury to you, the lifter, people nearby, or any combination of these.
Be aware of extended bars. Extended bars are those that overhang or extend outward from machines (like the bar for the lat pulldown exercise), barbells supported on racks (on the squat rack, for example) or uprights (like in the bench press), or bars held in the hands for any exercise. Of special concern is a bar positioned at or above shoulder height, which is not as easily noticed and can cause serious facial injuries if a person walks or leans into it. Be especially cautious around people who are performing overhead exercises or are backing out of racks with a barbell on their shoulders.
Store equipment properly. Each piece of equipment in a training facility should have a particular storage location. Barbells, dumbbells, and weight plates that are not returned to their proper locations or are left unattended are often tripped over or slipped on. Always place the equipment you use in appropriate racks and locations, whether at home or in a training facility. Care should be taken to secure weight training equipment so that children do not have access to it without proper supervision; it is dangerous for them to climb on equipment and lift plates and bars that are too heavy for them.
Wear a weight belt in the appropriate situations. Another safety consideration is using a weight (or weightlifting) belt (figure 1.10). Its use may contribute to injury-free training, but it alone will not protect you from back injuries—only good technique will. The decision to wear one depends on the exercise being performed and the relative amount of the load being used: You should wear a weight belt for the exercises that stress the back and involve maximum or near-maximum loads. Pull it snugly into position around your waist and be sure to breathe properly during the exercise. Performing exercises while wearing a belt that is too tight or while not breathing properly can contribute to dizziness, blackouts, and cardiovascular complications. See step 2 for more guidelines about breathing.
A logical starting point for novice lifters is to become familiar with the types of weight training equipment and their proper use. This includes being able to identify what the equipment is designed to do, knowing how to use it, and determining whether it is in good working order. It is unwise to train on any piece of equipment until these details are known. The following drills test your understanding of the concepts covered; modify them as needed to fit your specific facility.
Equipment Drill 1.
What Equipment Is Available?
Survey the equipment in your facility. Which types do you recognize? Place a check mark next to the equipment you see.
Machine Equipment
1. Fixed ___
2. Variable (cam) ___
3. Isokinetic ___
Free-Weight Equipment
1. Standard bar ___
2. Standard weight plate ___
3. Olympic bar ___
4. Olympic weight plate ___
5. Cambered curl bar ___
6. Dumbbell ___
7. Lock ___
8. Collar ___
9. Weight belt ___
Equipment Drill 2. Equipment Safety Review
Safety is so important that you need to get in the habit of checking the equipment each time you train. Walk through the facility and check the status of the equipment using the checklists shown below. Repeat this process each time you work out. A common cause of litigation involves equipment that was not in good working order when the person was injured.
Machine Equipment Safety Checklist
Mark each item as it is checked or completed.
Before each training session:
___Check for frayed cables and belts, broken pulleys and hooks, worn chains, and loose pads.
___Check for proper lever and seat adjustments.
During each training session:
___Insert the selector key or pin properly.
___Get into a stable position on the seats and pads.
___Fasten belts securely (if applicable).
___Perform all exercises in a slow, controlled manner.
Free-Weight Equipment Safety Checklist
Mark each item as it is checked or completed.
Before performing each set:
___Check for integrity of collar welds.
___Check for tightness of collars and locks.
___Check for correct load on both ends of the bar.
During each training session:
___Avoid walking into bars that extend outward.
___Avoid walking near people who are performing overhead exercises.
___Avoid backing into others.
___Perform all exercises in a slow, controlled manner.
After each training session:
___Return equipment to its proper location.
There is a variety of equipment commonly used in a weight training program. It is important that you understand the characteristics of the different types of equipment and how to use them correctly and safely.
After you have learned about weight training equipment and its proper use, you are ready to move on to step 2. In this step you will learn fundamental weight training skills, including how to warm up and cool down from a workout, how to breathe correctly while weight training, and how to be a spotter for free-weight exercises.
Before Taking the Next Step
Honestly answer each of the following questions. If you answer yes to all of them, you are ready to move on to step 2.
1. Can you identify the three types of weight training machines?
2. Can you identify and differentiate between standard free-weight equipment and Olympic free-weight equipment?
3. Have you successfully completed the two drills in this step?
