A balanced workout is the ideal workout. Get your cardio on the elliptical and build muscle symmetry and strength with a free-weight routine. Barbells and dumbbells are popular free weights, but how are they different from each other, and how do you use them effectively? Use the following guide to master your gym equipment and perfect a routine.

Barbells

There are two main types of barbells: Olympic and standard. Olympic barbells are typically 7 feet long and weigh 45 pounds; you can load them with over 800 pounds. Standard barbells are 5 to 6 feet long, weigh up to 30 pounds, and hold up to 200 pounds.

With both styles, weights come in the form of round plates that you secure to the ends using spring clips. Barbells are often used for squats, deadlifts, or bench pressing; the correct form depends on the exercise you choose.

For example, with barbell back squats, grab the barbell with your hands placed wider than your shoulders. Then, duck beneath the barbell and press your upper back into the bar. Your feet should also be slightly wider than your shoulders and turned out 20 to 30 degrees.

With a spotter watching for safety, tuck in your hips and bend into a squat. You might aim to reach the point where your hip crease is just below your knees. Straighten your legs, breathe, and repeat.

Dumbbells

Typically 10 to 15 inches long, dumbbells are essentially short barbells that you hold with one hand. Like barbells, they come in various shapes and sizes.

With an adjustable dumbbell, you can add or remove weight plates based on your preferences. Pro and hex dumbbells are fixed-weight and are available in 5-pound increments up to 100 pounds. Studio dumbbells are also fixed-weight—anywhere from 2 pounds to 40—and have a vinyl coating that makes them easy to clean and grip.

Because dumbbells give you the freedom to move as you like, you can use them to target any muscle group and increase your range of motion.

For example, with a dumbbell shoulder press, start by holding a dumbbell in each hand and sitting in an upright position. Then, one at a time, lift each dumbbell to your shoulder height and hold them there in your start position. The next time you exhale, push the weights up until your arms are straight, and the weights touch over your head. Hold this position for a few seconds, then return to the start position.

Update your gym equipment at Dynamic® Fitness & Strength in Eau Claire, WI. Whether you’re looking to renovate your university’s gym or you’re considering opening a fitness center, this family-owned company will customize equipment to your needs. They have a range of products, including racks, storage, gym flooring, cardio machines, and workout benches. They’re happy to help you put your machines together and even offer annual safety checks. Call (844) 678-7447 or visit their website to learn about gym equipment customization options.