Benches
A simple weightlifting bench can be used to do any number of musclebuilding exercises. Benches are typically either flat, incline or decline. Many are also adjustable.
Sample Exercises
If you want a streamlined weight lifting workout, here are some examples of free weight exercises for different muscle groups.
Legs: dumbbell lunge or squat.
Chest: bench press.
Back: dumbbell rows.
Shoulders: military press or lateral raises.
Biceps: curls.
Triceps: extension.
Abs: crunches.
These exercises will give you a good full-body workout, and there are dozens more,as well as variations of these, to choose from. You can learn from a book, a video, a friend, or a trainer (who you could hire for a few sessions).
Straps
Straps are usually made of nylon or another fairly strong flexible material (see picture). They are put around the wrists and then wrapped around a barbell, dumbbell, or other bar to aid in gripping on heavy lifts. Essentially they make up for a lack of grip strength, therefore I don?t recommend them unless you are doing extremely heavy Olympic style lifts or are very advanced and your grip strength is limiting you on an exercise. Doing exercises without straps will build your grip strength, therefore do them without unless absolutely necessary.
Hack Squat Machine
The hack squat machine is used to work quads and hamstrings. The foot platform is typically at an angle with the exerciser positioned on the machine at an angle, with pads resting on their shoulders in addition to a padded back and head support. The weights are placed on either side on bars extending from the machine.
Weight Lifting Benefits
Weight lifting benefits are huge. You can increase strength, build or tone muscle, and raise your metabolic rate so you burn more calories and better manage your weight. You will improve your mood and raise your self-esteem. Weight training has been shown to strengthen your bones and may improve insulin sensitivity. You will have more energy for everyday activities, and improve your sports performance.
Workout Accessories
Your essential weight lifting equipment is the weights (dumbbells and barbells), but there are a number of low-cost accessories that can make your workouts more comfortable and effective. Weight benches are highly recommended. Then you can get weight lifting gloves to protect your hands, straps to aid your grip, or a lifting belt to protect your back. You also need a mat for stretching after your workout.
Workout Planning
You should plan which weight lifting workout you are going to do on a given day and get your equipment ready before you start. Don't do weight training for the same muscle group two days in a row. You should work each muscle group at least once during the week. You can work your whole body two or three times a week, or work out more often as long as you work different muscles, like doing legs one day and upper body the next. You don't have to spend a lot of time on weight lifting if you choose a few good exercises.
Machines vs Free Weights
There's a controversy about which is better, machines or free weights. The answer is, they're both good. Machines are safe, easy to use, and often let you use heavier weight. Weight lifting with free weights has the stength and muscle building or toning benefits of machines, but also includes balance and coordination training, which is minimal with most machines, as well as better sports conditioning.
Dumbbells
Dumbbells can be adjustable or non-adjustable, can be held with one hand, and can be made of iron, chrome, or rubber. There are a large variety of dumbbell styles availabe.
Circuit Training
For circuit training, choose 8-10 exercises and set up your free weights or other equipment. Do 30 sec of one exercise, 30 sec of walking in place, jump rope, or exercise bike; then 30 sec on the next exercise and 30 sec aerobic, and so on. Circuits don't give you as much strength as regular weight training or as much aerobic fitness as aerobic workouts, but it gives you some of each. This training is good for variety or when you are short of time.
Plates
Weight plates come typically in 2.5, 5, 10, 25, 35, 45, and 100 lbs, and are used primarily on barbells, with a variety of different styles from Olympic rubber plates, to easy grip plates.
Barbells
A barbell is a bar with provision to put plates on each end. Some come in predefined weights; others are adjustable with the use of plates.
Weightlifting Gloves
Gloves are used to protect the hands and aid in gripping the bars and dumbbells when training with weights. Gloves range from very basic to ones with wrist wraps and more cushioning for the hands. You can easily get a quality pair of lifting gloves that will last for 15-20 dollars. One word of caution, if you want tough calloused hands, do not use gloves.