A workout weights set typically refers to a collection of different weights or resistance tools that can be used for strength training exercises. These sets often include a variety of dumbbells, barbells, and weight plates, allowing users to perform a wide range of exercises targeting different muscle groups. Here's a breakdown of what is commonly included in standard workout weight sets:
1. Dumbbells
Adjustable Dumbbells: Removable weight plates allow you to change the weight for different exercises.
Fixed Dumbbells: These come in specific weights, such as 5, 10, 15, 20, or more pounds/kilos. They don't have removable plates.
2. Barbells
Standard Barbell: Typically weighs 45 pounds (20 kg) and is used for exercises like squats, deadlifts, and bench presses.
EZ Curl Bar: A smaller bar designed for biceps and triceps exercises, with a curved shape to reduce wrist strain.
3. Weight Plates
Standard Plates: These are the individual weights that can be added to barbells or used with machines. Common weights are 2.5, 5, 10, 25, and 45 pounds (or their equivalent in kilograms).
Olympic Plates: Larger and used with Olympic-sized barbells, typically weighing 2.5 kg, 5 kg, 10 kg, 20 kg, and 25 kg.
4. Kettlebells
Often included in a comprehensive set, kettlebells are used for dynamic exercises that combine strength and cardio training. They come in various weights, such as 5 kg, 8 kg, 12 kg, and 20 kg.
5. Resistance Bands (Optional)
Some sets include resistance bands used for assisted exercises or increasing difficulty in certain movements.
6. Weight Rack/Storage
A comprehensive set can also include a storage rack for organizing dumbbells, kettlebells, and weight plates.
Workout Weight Set Exercises
Squats (Barbell/Dumbbells/Kettlebell)
Targets: Quads, hamstrings, glutes.
Deadlifts (Barbell)
Targets: Lower back, glutes, hamstrings.
Execution: With a straight back, bend at the hips and knees, lifting the barbell off the ground.
Chest Press (Barbell/Dumbbells)
Targets: Chest, triceps, shoulders.
Execution: Lower the weights to chest level and press them back up.
Rows (Barbell/Dumbbells)
Targets: Upper back, lats.
Execution: Pull the weight towards your body, keeping elbows close to your sides.
Bicep Curls (Dumbbells)
Targets: Biceps.
Execution: Curl the dumbbells up towards your shoulders while keeping your elbows stationary.
Kettlebell Swings
Targets: Hips, glutes, back, shoulders.
Execution: Swing the kettlebell between your legs and thrust your hips forward to propel it upwards.
A workout weights set lets you perform exercises for all major muscle groups, including squats, lunges, presses, deadlifts, bicep curls, tricep extensions, and shoulder raises.