Best Weights for Home Gym
Weightlifting is often seen as a man's sport. But more and more women are lifting weights and reaping the many benefits of a good strength-training program.
Here are just a few benefits of weightlifting for women:
Stronger Bones
Weight lifting is a great way to help strengthen bones.
When lifting weights bones are getting stronger. This is because the bone is being put under stress and is responding by strengthening. This is a great way to help keep your bones strong, especially as you age. So weightlifting can even help reduce the risk of osteoporosis.
Less Body Fat
When you lift weights, you burn calories and build muscle. This combination can help in losing body fat and getting toned.
Weight lifting can help with weight loss in many ways.
First, it can help to burn calories
Additionally, weight lifting can assist with building muscles. Muscle tissue is more metabolically active than fat tissue, meaning that it burns more calories even at rest. Therefore, by building muscle through weight lifting, you can increase your resting metabolic rate and burn more calories around the clock.
Finally, weight lifting can help to reduce your body fat percentage. By reducing your body fat and increasing your muscle mass, you’ll be able to better define your physique and achieve long-term weight loss.
Improved Posture
Stronger muscles can help improve your posture. This is especially beneficial if you spend a lot of time sitting at a desk or standing.
Better Mood
Weightlifting releases endorphins, which can improve your mood and help you feel happier. Weightlifting can help people to reduce stress levels and improve their moods by reducing their anxiety levels.
More Confidence
Weightlifting has been shown to have numerous mental health benefits. One of the main benefits is that it can help people to build strong mental muscles. Weightlifting can also help people to build self-confidence and self-esteem by developing a positive body image. Weightlifting can likewise assist individuals with decreasing their anxiety levels.
Reduces Risk of Cardiovascular Disease
One of the key ways that weight lifting helps reduce the risk of heart diseases is by lowering bad cholesterol levels and increasing good cholesterol levels. This helps to keep the arteries clear and reduces the risk of heart attacks and strokes.
Weight lifting also helps to lower blood pressure. This is because when you lift weights, your muscles need more oxygen which causes your heart to work harder and pump more blood. Over time, this can lead to lower blood pressure.
Reduces the Risk of Injuries
Weightlifting is a great way to protect your body from injuries. Research has shown that weightlifting can reduce the risk of injuries by up to 50%.
If you don’t want to go to the gym, it`s possible to enjoy the benefits of weight lifting at home. So you might consider investing in home weightlifting equipment.
But what to consider when choosing weights?
Weights come in different shapes, weights and materials.
Types of dumbbells material:
Cast iron
Cast iron hand weights are made to endure. They come in different shapes and sizes and of course weights, which can be fixed or adjustable.
Marcy Adjustable Cast Iron Dumbbell Set with Case, Plates, Handles and Collars ADS-42, Chrome, 40 lb.
Chrome
Dumbbells with a chrome coating are shiny, the coating prevents rusting.
CAP Barbell Chrome Dumbbell with Contoured Handle | 3-50 LB
Vinyl
They come in different sizes and shapes, with fixed or adjustable weight.
Dumbbells Hand Weights Set of 2 - Vinyl Coated Exercise & Fitness Dumbbell for Home Gym Equipment Workouts Strength Training Free Weights for Women, Men (1-10 Pound, 12, 15, 18, 20 lb)
Rubber
Weights are of iron core coated with rubber. Rubber coat is for safety reasons. They come in different shapes and sizes with fixed or adjustable weight. So they are suitable for home use.
Balelinko Dumbbells Set Free Weight Rubber Coated Cast Iron Black Dumbbell (3lb, 5lb, 8lb, 10lb, 12lb, 15lb, 20lb, 25lb, 30lb, 35lb, 40lb, 50lb, 55lb, 60lb, 65lb, 75lb, 80lb)
Neoprene
These sorts of weights have an iron core covered with neoprene. Material is soft to touch and not slippery, which allows a firm grip even if you sweat.
Fitness Alley Neoprene Dumbbell 5 Pairs Set Dumbbells Combo Coated for Non-Slip Grip - Hex Dumbbells Weight Set - Neoprene Hand Weight Pairs - Hex Hand Weights Neoprene Dumbbells Combo
Different Shapes:
hexagon round, 12-sided, square
Sporzon! Rubber Encased Hex Dumbbell
RELIFE REBUILD YOUR LIFE Dumbbell Set PEV Material Round End Dumbbell Heavy Weights Barbell Metal Handles for Strength Training Home Gym Exercise Equipment
Fixed vs adjustable
Adjustable weights cost less, they need less storage space but it takes time to adjust the weight. On the other hand, fixed weights come in sets, need more storage space, and are much more expensive. But they are truly strong and convenient.
Keppi Adjustable Dumbbells Set-25 lb Dumbbells with Anti-Slip Metal Handle for Exercise & Fitness Fast Adjust Weight for Full Body Workout Fitness
Balancefrom Rubber Encased Hex Dumbbell in Pairs
Types of weights:
Barbells
Barbells comprise weight bars and weight plates, which are either metal, plastic, or rubber coated. Put them on a bar to expand the weight. Plates can be full, guard, or with openings for a more straightforward grasp and use without a stick. The opening has either 25 (standard) or 55-millimeter widths (Olympic loads). These sorts of weights give a changed and stable strength exercise that you can change in light of capacity and progress. They are the ideal decision for anybody who needs to expand the strength and size of their muscles. They are utilized for deadlifts, squats, chest squeezes, twisting around columns, overhead presses, and elbow twists. For chest push works out, it is prescribed to have an activity seat assuming you have sufficient room, as well as a weightlifting confine that permits you to play out a wide assortment of activities with weights. If you will lift weighty burdens, remember a weightlifting belt to forestall hernias and different wounds. Before that, we want to dominate the right weight training method.
Barbell Weight Set Adjustable Weights Lifting 45 LBS Body Pump Fitness Exercise Home Gym
Dumbbells
These are short and smaller weights of various loads. Fixed or flexible models with weight plates are accessible. The elastic ones (alleged hexagon loads) are expected for proficient use and have a physical handle. They are expected to practice with one hand, however, typically the activity is performed with the handle in two hands. They help practice at home and for extreme focus utilitarian activities. For various activities, you want weights of various sizes, so we suggest a set or a customizable model with weight plates. Figure out what weight of handles to pick beneath.
This kind of weight is valuable in practices for various muscle gatherings (legs, midsection, posterior, shoulders, arms, back, chest), in complex activities, during strength preparing, HIIT preparing, and so on.
RUNWE Adjustable Dumbbells Barbell Set of 2, 40 50 70 90 100 lbs Free Weight Set at Home/Office/Gym Fitness Workout Exercises Training for Men/Women/Beginner/Pro
Kettlebells
are cast iron or steel balls with handles. They work best while doing cardio workouts, swings, squats, and lurches. The advantages of exercising with this weight are quick strength advancement, expanded fat consumption without a unique eating routine or cardio preparation, offers an optimal harmony among strength and adaptability, constructs perseverance, the right stance, further develops body opposition, grasp strength, and joint versatility and solidness. Dumbbells are more secure than kettlebells since they put less pressure on the spine. For a novice, even a more modest weight is adequate - somewhere in the range of 4 and 8 kilograms, and for the people who work out routinely and are getting more grounded, train with significant burdens somewhere in the range of 12 and 16 kilograms. You can likewise consider a flexible iron weight that will "develop" your structure.
Kettlebell Kings | Kettlebell Weights | Powder Coat Kettlebell Weights For Women & Men | Powder Coating for Durability, Rust Resistance & Longevity | Lifetime Warranty | Weighted in Kilograms
Wrist & ankle weights
give an extra burden during oxygen-consuming activity for a far superior impact - expanding the power of preparing. They are intended for strength preparation and body shaping. You can involve them in running, strolling, and numerous different types of movement. Some permit you to set the ideal burden.
APEXUP Adjustable Ankle Weights for Women and Men, 2–10lbs Modularized Leg Weight Straps for Yoga, Walking, Running, Aerobics, Gym
So what to choose for the home gym?
One pair of dumbbells is not recommended if your weight lifting plans are long-term. So it is advised to invest in a set of dumbbells or adjustable ones.
Our picks:
Bowflex SelectTech 552 Adjustable Dumbbell
Cap Barbell 150-Pound Dumbbell Set with Rack
If currently unavailable, get:
Fitness Alley Neoprene Dumbbell 5 Pairs Set Dumbbells Combo Coated for Non-Slip Grip
Now it`s up to you to get in shape.
Pick up one of the recommendations. I would suggest focusing on heavier weights if your goal is building muscle and lighter weights if your goal is losing weight.