Buy dumbbells & weights from AsVIVA

Dumbbells are part of the basic equipment in every gym and home gym. Different designs and weight classes make your workout especially versatile and adapt it precisely to your needs: From dumbbells and barbells to numerous weight plates and kettlebells, the range is wide. At its core, a weight is a bar with weights attached to the ends. Because the plates can be removed, a weight is easy to store, individually adjustable, and thus the ideal exercise equipment for your home.

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• ➡ Strength training
• ➡ Weight bench

Getting started with weight training – what you should know

An essential first step is proper preparation. Beginners in particular should start with lighter weights and fewer exercise sessions, increasing the load slowly and in small increments. This allows your body to adapt to the increasing load at a healthy pace, protecting muscles and joints from overuse. Also, make sure to schedule sufficient rest periods at the beginning. Pay attention to proper technique when lifting bars, weights, or kettlebells: Always lift with your legs, not your back – bend your knees before lifting the weight. Distribute the weight evenly on both sides and perform the movements in a controlled manner, not too fast and without momentum.

For beginners, around 4 to 5 kg is recommended as a starting weight; for barbells, a starting weight of around 20 kg is suitable. For the desired effect, 12 to 15 repetitions per exercise are usually recommended; advanced users working with heavier weights often manage with 6 to 8 repetitions. Ideally, divide your workout into multiple exercise variations to target different muscle groups.

Important: The weight is chosen correctly when you can just barely manage the last repetition with clean and technically correct form.

The basic rules

• Never train without a warm-up: Prepare your muscles for the strain.
• Establish a regular training schedule – up to 3 times a week for the first 8 weeks.
• Advanced users can increase to up to 5 sessions, but should target different muscle groups.
• Start every workout with complex compound exercises, followed by isolation exercises.
• Train the flexor muscles first, then the extensors.
• Train your limbs before your core muscles, as the core responds more sensitively.

What sizes of weight bars and weights are available?

For weight bars and weight plates, the sleeve/hole size must match. Generally, weight plates are available with a 30-mm hole size and a 50-mm hole size – with matching bars featuring a 30-mm- or 50-mm weight holder. The main difference lies in the maximum load: bars with a 30-mm weight holder are designed for lighter loads, 50-mm bars for heavier weights. There are large weight differences among plates and kettlebells – weight plates start as low as 0,5 kg, kettlebells usually from 4 kg, and the range extends up to weights of around 40 kg.

Benefits for effective strength training

Training with free weights offers a major advantage: You target muscles in isolation while simultaneously activating many supporting muscles that are otherwise often neglected. This stabilizes your body – especially your core – and improves your posture alongside your overall fitness. Unlike guided training on a home gym, free-weight workouts promote coordination significantly more. Kettlebells can also increase explosive power, which particularly benefits ball sport and martial arts athletes. Thus, weights are the ideal companion for building strength and endurance with plenty of flexibility – a perfect addition to strength training.

How do I build more muscle strength through weight training?

Muscles grow through intense strain: This creates microscopic tears at the cellular level that the body repairs – muscles regenerate and gain strength and mass. Regular weight training thus leads to a continuous increase in muscle mass and can even counteract natural muscle loss starting around age 30. As positive side effects, you burn more calories – even at rest – and strong muscles protect bones, tendons, and ligaments.

Overview of weight bars

When it comes to weight bars, there is a wide variety of options. Generally, a distinction is made between dumbbells and barbells – but you don't have to choose just one type. Training with both is highly recommended, as barbells and dumbbells challenge your strength and endurance in different ways and allow for a wider variety of exercises.

• Dumbbell: Thanks to its handy shape, it is extremely flexible and particularly suited for isolated training of the arms and upper body. It adapts well to anatomy, balances muscular imbalances, and improves coordination.
• Barbell: From classic barbells to Olympic bars, there is a wide selection available. It places fewer demands on coordination, making it a great entry choice. In addition, it can be loaded with significantly more weight than a dumbbell.
• EZ curl bar: The EZ curl bar provides more mobility in the wrists and avoids stressful movements such as supination – reducing poor posture and the risk of injury.

In addition, you can choose between bars with or without ball bearings. Weight bars with ball bearings reduce pressure on the hands and joints: The bearing ensures free movement of the weight plates and thus a smooth, even rotation, making your workout more comfortable.

Weight plates & weight discs

Weight plates are often equipped with grip holes so they are easier to move and grab – allowing you to train with them even without a bar. Grippers with a 3G or 4G grip structure are common, named after the number of grip holes. A rounded stainless steel ring around the center hole provides extra comfort on many plates: Loading and unloading becomes easier while protecting the material from wear and tear.

Kettlebells

Kettlebells allow for a particularly effective free-weight workout. A distinction is made between "standard" kettlebells and standardized competition models, known as Competition Kettlebells. All feature a large, wide handle that can be smooth or contoured: A contoured handle shape conforms to your fingers and prevents slipping, while a smooth handle gives you maximum freedom of movement when gripping. The key feature of the kettlebell: Its center of gravity lies outside your hand, so the weight behaves slightly differently from your body with every movement – challenging your muscles to the maximum.

Materials & coatings

Weight bars are typically made of (usually chrome-plated) stainless steel. For weights, the variety of materials is greater: There are plates made of plastic or PVC, steel, or chrome, as well as classic bumper plates made from a special rubber compound. Bumper plates and solid cast iron are both extremely durable; a major difference lies primarily in the coating of the cast iron plates.

• Rubber coating: Perfect for delicate floors and low-noise workouts. The rubber layer covers the plate like a protective coat and counteracts impacts, scratches, abrasion, and rust.
• Polyurethane (PU/TPU): Extremely durable and robust, resistant to impacts, scratches, and chipping. This coating ensures long durability and reduces noise intensity.
• Cast iron: Solidly crafted and exceptionally resistant to cracks and chipping. Some plates are made entirely of cast iron, while many feature a cast iron core.
• Black finish: A simple coating that covers the cast iron but offers only minimal protection.
• Hammer tone: A hard finish with a distinctive iron look that simultaneously protects against scratches and corrosion.
• Chrome plating: Primarily visual, while being particularly corrosion-resistant, resistant to abrasion and wear, and very hard.

Different exercise variations & our recommendation

Whether training for forearms and triceps or movements for neck, biceps, and back – with dumbbells, weight plates, and kettlebells, you train a wide variety of muscle groups. Basically, almost every exercise can be performed with any weight: squats and lunges target the thigh and glute muscles, bench presses involve chest and triceps, shoulder presses, bicep curls, and tricep extensions strengthen arms and shoulders. Kettlebells are also suitable for swinging exercises that set the whole body in motion and increase stability and concentration. For many exercises, simply combine the weights with a weight bench.

Overview of the key benefits of weight training:

• Versatile workout options for the whole body
• Free-weight training with bars, weight plates, and kettlebells
• Improvement of coordination and motor skills
• Floor-friendly, durable coatings
• Strength and endurance training
• Strong muscles protect bones, tendons, and ligaments and counteract age-related muscle loss