In the beginning you don’t need a lot of weights to get a great workout. If you want to build strength, size, quickness and agility, then you can start here on this page. There are a plethora, (See ma! I actually used that word!) of exercises you can do with a minimum of equipment. You might to spurge on one set of dumbbells which I will showcase for you, but is not really necessary to start, but good to eventually have. You may also build your own collection at your pace as well. So, let’s get started. Shall we?
CAP Barbell Set of 2
I am showcasing the 20lb. set of weights. Of course you may pick a more appropriate weight set as you feel fit. As they get lighter the price goes down and as they go up, the price increases. This pair of weights sell for $130.00. Now I am not downplaying my retailer, but you can find dumbbells of this weight for half the cost of these from your local retailer. Anyways, a good pair of dumbbells is recommended. Expect to find and buy them locally. I think the shipping weight has taken my retailer out of the weights business.
Dumbbells are great to use as standalone equipment and as equipment you can use with other equipment. like a basic bench press. You can use a bench press as bodyweight equipment, like for pushups where you lean against the bench press and do push-ups. I do narrow, shoulder and wide grip push-ups., Tricep dips , where you turn your back to the bench, then place your hands on the edge of the bench and press up with your arms. And of course ab work, where you lay on your back on the bench and do ab crunches, leg lifts or any other ab movements that you want to do. I did recommend a basic bench, but I am going one step further. I’m going to recommend to you an adjustable bench.
Yes4All Adjustable Weight Bench
Here’s an adjustable bench that I like. The incline portion of the bench is strong and durable. This bench can support up to 400lbs. and its construction is made of heavy gauge steel with a powder coating that resists chipping, rust and corrosion.
You can do a multitude of exercises with a pair of dumbbells and a weight bench. Exercises such as sitting shoulder press, bicep curls, one arm rows, incline bench press, regular flat bench press, incline bench fly’s, flat bench fly’s, tricep extensions you can even do squat related exercises, plus the other exercises that I have mentioned above. Be creative and figure out other exercises you can do with one dumbbell set and a bench. If you outgrow your dumbbells just grab another pair.
An ordinary bench can be a major part of a workout regimen. You can do research on the internet on different ways to use a set of dumbbells and a bench. Speaking about the internet. You may want to look this next item on the net as well. In high school I was introduced to this piece of equipment. I used it in the weight room and it seems to have made a resurgence in its use across the land. I am talking about the medicine ball. Now when I first saw these, I thought to myself, “Self, what’s up with these damn balls. They were heavy and they couldn’t bounce worth a damn.” Now I tried to bounce them, but no matter how hard i would throw them against the floor they wouldn’t bounce like a real ball. They would just hit with a big giant “PING”….Hahaha…I’m just kidding. They would hit the floor with a big giant “THUD”. Pretty worthless I thought. Then I saw some guys doing it on purpose. “WTH” I thought to myself, again. I did a lot of insipid thinking in my youth. (I just used another big word!) Then I saw the movements they were creating with their bodies. When they threw the ball down by using an over the head throw, it used the shoulders and back, abs and quadriceps muscles. When they did a “basketball pass” it worked the chest, shoulder and tricep muscles. It built their agility, quickness and strength..But I was relegated to use them for my ab workouts…Yup. I loved that piece of equipment. But hey. You just might love these…just like me…
The Amazing Exercise Ball
Or as we called it back in the day…
The Medicine Ball
Now there are complete workout programs that use these exercise balls to build or maintain your strength, agility, power and quickness. I know athletes of many sports that use these contraptions. You can find exercise ball programs at local high schools, colleges, universities, local gyms, teen centers, senior centers and for enterprising students you can even teach yourself with a good app or do an internet search and for a home use program. Just have an appropriate place to use it. For example, not on the upper floors of your house, by the china cabinet or by your miniature poodle…Just use common sense, please…I’m pleading with you. Use a safe, appropriate areas for wherever you workout. I had a dog named Bo in high school and he loved to be in the same room when I worked out. Now Bo was a real dog, a half Doberman and half German Shepard 90lb dog. Well one time I was doing bicep curls on my EZ curl bar but didn’t use any barbell collars at the ends of the bar. Well, I was at the end of my arm workout and was doing my last reps to failure when the weight plates shifted during the rep. One plate slid off the end and as I tried to re-balance the bar, my dog was lying under the other side of the bar. In my quest to regain balance another plate slid off on the other side, landing on my doggie’s head. Bo yelped, I threw the weight bar and weights to the other end of the room. I knelt beside him and cried out “Bo!” He then rolled on his back wagged his big tail and rolled over on his back for a tummy rub…I gave him an extra dog biscuit for that move.