Weight Training

Weight training is the category of exercise equipment that is critical for all body image goals. People trying to lose weight sometimes get scared away by the common myth that “muscle weighs more than fat.” They come to the conclusion that they do not want to build muscle because they are afraid of actually gaining weight. Here’s a quick discussion on that topic: 1 pound of muscle weighs the same as 1 pound fat…they are both 1 pound!

What brought about this myth is that muscle is more dense than fat, so technically, 1 cubic inch of muscle would weigh more than 1 cubic inch of fat. With this, stop worrying about what the scale says, and focus on how you look. Two people can have the same height and weight, but have different percentages of body fat. Since muscle is so tightly packed, the muscle takes up less space and leads to the person with more muscle and less fat looking much slimmer.

What’s even more exciting about developing muscle when trying to lose weight is that muscle actually burns fat cells 24 hours per day! Research has shown that cardiovascular exercise burns more calories during the actual exercise, but muscle burns fat all day every day, so do not be afraid to build a little muscle along the way to help you reach your goals. This is where home gyms and other resistance training equipment come in.

There are many different ways to accomplish the goal of building muscle, and there is no one piece of “miracle” equipment that will do it the fastest. It all depends on your body, your time that you are willing and able to devote, and your budget. Here are a few popular pieces of equipment that are great additions to any home exercise space when looking to build muscle and increase strength:

Home Gyms

Pros:

• - Provides ways to exercise all muscle groups (depending on unit) with one machine
• - Offers a wide variety of weights that are easily changed

Cons:

• - Taller exercisers (above 6’2”) often have to look at higher-end models to get a machine that provides enough range of motion for longer arms and legs
• - Due to pulley systems in many models, labeled weight amounts may not be “true-to-life”
• - Since home gyms guide you through each movement, you do not strengthen the stabilizing muscles that you would with free weights (barbells and dumbbells)

Barbells with Bench

Pros:

• - Recruits more muscles for exercises than home gyms since you must stabilize the bar while lifting
• - Typically less expensive than similar quality home gym machines
• - If using an Olympic-sized bar and bench, more weight can be added than most home gyms offer

Cons:

• - There is the possibility of getting stuck under a bar if you cannot complete a repetition, so be sure to focus on technique and not lifting more weight than you are capable of lifting (if possible, have someone with you as a spotter)
• - Changing weights is more of a hassle than with a home gym

Smith Machines and Power Racks

Pros:

• - Good mix between a home gym and free weights
• - Provides the ability to lift heavier weights than many home gyms offer, but provides tracks, or safety racks to eliminate the risk of getting stuck under a barbell
• - Offers a wide variety of exercise possibilities in one system
Cons:
• - May need some practice utilizing the tracks or safety racks to ensure safety when you cannot complete a repetition
• - Stability muscles are used more than home gyms, but still not as much as free weights

Dumbbells with Bench

Pros:

• - Offer a huge variety of exercises for most muscle groups
• - Strengthen stability and secondary muscles that are not worked with certain machine, or even bar exercises
• - Large variety of weight available
• - When combined with a bench, most major muscle groups can be worked

Cons:

• - Less stability provided than bars or weight machines, so be sure to focus on technique to avoid injury