Different Types of Weights: Dumbbells, Barbells & More

Understanding the Different Types of Weights

The best way to start strength training is by understanding the different types of weights and how each one supports your fitness goals. No matter if you're working out at home or in a commercial gym, the right type of weight can improve your form, reduce injury risk, and help you build muscle mass more efficiently.

From free weights like dumbbells, kettlebells, and weight plates, to specialty bars and medicine balls, each tool serves a specific purpose in your workout routine. Knowing when to use adjustable dumbbells versus Olympic barbells or how weight machines compare to plate-loaded options helps you choose the right equipment for your training needs.

In this guide, you'll learn the most common weights found in gyms and home setups, what makes each unique, and which are best for your personal goals. Let's break down the main types of weights and how to use them effectively.

Types of Free Weights vs Machines

Free weights like dumbbells, barbells, and kettlebells are not attached to a fixed path. You control the movement entirely, which means more muscles must activate to stabilise the load. In contrast, weight machines use guided tracks or pulleys to move a load in a fixed direction, making them easier to control and safer for beginners.

While both are useful forms of resistance training, free weights offer a major advantage when it comes to building functional strength. They mimic natural movement patterns, engage multiple muscle groups at once, and help improve balance, coordination, and grip strength. Free weight exercises like bench presses, bicep curls, and kettlebell swings require more stabilisation than a typical weight stack or plate-loaded machine.

On the other hand, machines are especially helpful for isolating specific muscle groups or for rehab. They’re also a great option for beginners learning proper form or advanced lifters targeting one area without fatigue from stabilising muscles.

Types of Weights at the Gym

Dumbbells

Dumbbells are one of the most common weights found in both home gyms and fitness centers. They come in a variety of forms, including fixed dumbbells like rubber hex dumbbells or urethane dumbbells, as well as adjustable dumbbells that let you change the weight range with a simple dial or pin system. Lighter options, such as neoprene dumbbells, are often used for rehab, warm-ups, or high-rep training.

You can use a pair of dumbbells for full-body movements like renegade rows, shoulder presses, and bicep curls, or isolate one side of the body at a time to improve balance and grip strength. They’re a great option for anyone focused on progressive overload, functional training, or adding variety to their workout routine. If you’re figuring out which type of dumbbell you should invest in, check out this article. 

Barbells

Barbells are essential for heavy strength training and compound movements like bench presses, squats, and deadlifts. The main types include standard barbells, Olympic barbells, and specialty bars designed for a specific muscle group or lift style, which we’ll later discuss in detail. Olympic bars are the most common in commercial gyms, designed to handle heavier loads with rotating sleeves for smoother lifting.

Barbell workouts are ideal for building muscle mass, increasing total-body strength, and developing proper form under heavier weights. They also allow you to use weight plates to reach your desired weight, which is crucial for experienced lifters looking to fine-tune their resistance. Since we’re talking about weight plates, let’s learn more about how these tools can help in various training plans. 

Weight Plates

Wherever you may choose to train–at home or in a commercial gym–weight plates are essential for progressive overload. These circular weights slide onto barbells or specialty bars to help you lift heavier and build strength over time. You'll find them in various materials, shapes, and designs, each suited for different types of training.

Olympic weight plates have a 2-inch centre hole, made specifically to fit Olympic barbells, which are standard in most commercial gyms. In contrast, standard plates have a 1-inch hole and are more common in beginner or home gym setups.

Common Types of Weight Plates:

• Iron Plates: Durable and widely used in traditional gyms; often found in fixed weight stacks or on Olympic barbells.

• Steel Plates: Thinner profile, allowing more total weight to be loaded onto the barbell.

• Rubber-Coated & Urethane Plates: Ideal for home gyms due to noise reduction and floor protection, which is why they’re great for heavy use.

• Bumper Plates: Made from dense rubber and designed for Olympic lifts, bumper plates all share a uniform diameter to maintain consistent bar height from the floor.

When building your home workout space, consider how much weight you need now and in the future. A smart setup often includes a mix of lighter weights for warm-ups and heavier weights to challenge major lifts. No matter your goals, choosing the right size, material, and style of weights helps you train safely and effectively.

Sandbags

Sandbags are a versatile and underrated type of weight that builds raw, functional strength. Unlike fixed or symmetrical weights, sandbags shift as you move, forcing your stabiliser muscles to work harder with every lift, carry, or press. This instability mimics real-life movements, making sandbags a great choice for athletes, manual labourers, or anyone focused on practical strength development.

You’ll find sandbags in a range of sizes and weights, often with multiple handles or filler bags to adjust the load. Most are built with heavy-duty materials tough enough to handle drops, outdoor training, and repeated use. This makes them ideal for unconventional workouts, including high-intensity circuits and strength conditioning programs.

Some of the best sandbag exercises for building strength and endurance include:

• Bear hug squats for full-body activation

• Overhead presses to improve shoulder stability

• Sandbag carries for grip strength and core control

• Cleans and shouldering for explosive power
  

Kettlebells

Kettlebells are a staple in functional training thanks to their unique shape, offset centre of gravity, and ability to support both ballistic and controlled movements. You can choose from cast iron kettlebells for durability, competition-style kettlebells for uniform size across weights, or rubber-coated versions for quieter home use and floor protection.

Most are built with heavy-duty materials tough enough to handle drops, outdoor training, and repeated use. The handle allows for fluid, dynamic exercises that target the entire body while challenging your grip and coordination. Kettlebells are also compact, making them perfect for home gym setups with limited space.

Popular kettlebell exercises include:

• Kettlebell swings for power and hip drive

• Turkish get-ups for core strength and stability

• Goblet squats for quad and glute activation

• Kettlebell cleans and presses for upper-body endurance

Medicine Balls

Medicine balls offer a dynamic way to improve strength, power, and coordination. Unlike dumbbells or kettlebells, they’re often used for explosive, full-body movements like slams, throws, and partner drills. Their soft but durable exterior makes them ideal for functional training, sports performance, and even core rehabilitation.

You’ll find medicine balls in various sizes, weights, and textures. Some are designed for wall throws, while others are built for high-velocity slams. Some have a rubber coating for better grip and bounce, while heavier ones are stuffed for dead-ball movements. These variations allow you to train in new ways that challenge your core, grip, and coordination.

Here are some exercises you might want to try with medicine balls:

• Slams to release stress and build explosive upper-body strength

• Russian twists for rotational core power

• Overhead tosses to boost shoulder endurance

• Wall balls for conditioning and lower-body drive

Medicine balls are a great choice for athletes or anyone looking to level up their conditioning routine with functional, high-intensity movements.

Specialty Bars

Specialty bars are designed for lifters with specific goals, physical limitations, or training preferences. These bars go beyond the standard straight barbell and allow for more joint-friendly lifting angles or sport-specific variations. If you’re recovering from injury or pushing for a new PR, the right specialty bar can significantly improve training comfort while enhancing the effectiveness of your lifts.

Here are some popular types of specialty bars:

• Trap/hex bars – Excellent for deadlifts with less spinal load, trap/hex bars position the weight at your sides rather than in front, making the movement more joint-friendly for your back and shoulders.

• Safety squat bars – Safety squat bars shift the load forward, reducing shoulder strain while still heavily targeting the quads, glutes, and hamstrings.

• EZ curl bars – With their angled grip, EZ curl bars allow a more natural wrist position during curls and extensions, helping reduce joint stress while isolating the arms.

Each of these bars has unique features that support specific muscle groups or address individual biomechanics. For gym owners and advanced lifters, adding a few specialty bars to your lineup offers more programming flexibility and a better training experience.

Recommended Types of Weights for Home Workouts

Building an effective home gym doesn’t require a massive footprint. Just the right combination of weights to support your fitness goals. Training for strength, endurance, or functional performance? We recommend the following equipment that offers excellent versatility and space-saving convenience.

Adjustable Dumbbells

Adjustable dumbbells are a smart choice for home use because they replace an entire dumbbell set in one compact design. For instance, the PowerBlock Elite EXP replaces 16 dumbbells and can go up to 90 lbs. Adjustable dumbbells also allow you to change the weight range quickly, making them ideal for workouts that include both lighter weights for isolation and heavier weights for compound lifts.

Kettlebells

Kettlebells work well in limited spaces and are excellent for combining strength training and cardio. Use them for kettlebell swings, goblet squats, or presses to develop functional strength and grip control in a compact setup.

Medicine Balls

Medicine balls are perfect for high-intensity home workouts, especially when training for explosive movements. Exercises like slams, wall tosses, or core drills can all be done with minimal space and no machines.

Plate and Barbell Sets

For those serious about full-body strength, incorporating a barbell with weight plates lets you perform squats, presses, and deadlifts without needing commercial equipment. If space is tight, consider a compact rack and a few Olympic plates to start.

Types of Weights in the Gym: FAQs

What kinds of weight plates do people usually train with?

Most gyms use iron, bumper, and rubber-coated plates, each suited for specific lifts and training styles.

What are the most popular types of free weight options?

Dumbbells, barbells, kettlebells, and weight plates are the most widely used free weights for building strength and muscle.

What are the different types of weight bars?

You’ll find old school standard 1” diameter and the more common 2” dia. Olympic bars, along with specialty bars like trap bars and EZ curl bars for targeted training.

Which weight should I start with?

Choose a lighter weight that allows proper form and full range of motion; progressive overload comes later.

Will weight training make me bulky?

Not by default. Weight training assists in building lean muscle and boosts strength; bulking requires a specific diet and volume.

Types of Weights: Conclusion

When training for muscle growth, functional strength, or total-body conditioning, choosing the right type of weights can make all the difference. We’ve covered everything from classic tools like dumbbells, barbells, and weight plates to more dynamic options like kettlebells, sandbags, and medicine balls. We also explored how free weights compare to machines, and how to pick the best fit for both home and commercial gym setups.

The more you understand your equipment, the better your results, and the safer your training. Selecting weights based on your fitness goals, space, and experience level helps create a more effective and sustainable workout routine.

If you're building a home gym or levelling up your current setup, take a moment to explore the full range of free weights available at Strength Warehouse USA. With trusted brands, expert support, and tools for every fitness level, it’s never been easier to train smarter.