AROUND THE GYM (EQUIPMENT)
Every gym is a bit unique, but most gyms still contain the same basics tools for training. By familiarizing yourself with some of the most common equipment used in weight training gyms, you’ll be able to train harder and smarter.
BARS
Olympic bar This standard 45lb straight bar can be used with or without weights. If you’re performing heavy exercises, the bar can be secured at the squat rack or placed on the gym floor. You can also place one end in a sturdy corner to perform endless back, legs, and accessory exercises.
EZ bar The EZ bar is a curved bar that may be empty, or may be pre-loaded with weights. The standard empty EZ bar ranges from 15 to 25lb, while pre-loaded EZ bars can range from 20lb to up over 100lb. Pre-loaded bars will be labeled on the sides of the plates for easy identification.
CABLE MACHINE ATTACHMENTS
The basic handle attachment looks like a handle and can be either nylon, or metal with a rubber grip.
The straight bar comes in either short or long varieties.
The EZ bar attachment is curved like the free-weight EZ bar.
The v-bar is a metal bar that’s shaped like a “V”.
The double-D handle has two metal handles that come together in a “V” shape.
The rope attachment is a long nylon rope that’s secured to the cable in the middle.
MACHINES
Cable machine The cable machine is the most versatile training tool in the gym and is used for everything from lat pull-downs to cable rows. The standard cable machine includes brackets or pins for adjusting the cables to varying heights in order to target different areas of the body. Different attachments help expand the usefulness of this essential machine.
Smith machine The Smith machine is a great tool for guided range of motion and self-spotting exercises. The bar, usually weighing 15lb is attached to the machine on a fixed plane of motion and can be directly perpendicular to the floor or angled slightly. Pegs on each side allow you to adjust the range of motion upward or downward.
Leg extension machine This machine is recognizable by an elevated seat along with a left- or right-hand padded lever that runs parallel to, and directly below, the seat. You can adjust the lever up or down, depending on your height. If there’s a seat, you can adjust it backward or forward to fit your range of motion. Adjust the weight by placing a pin below the plate of your choice.
Leg curl machine This machine comes in two varieties: lying or seated. The lying leg curl machine is the most common and is recognizable by its slightly v-shaped pad with a padded lever at one end and handles at the other. The lever adjusts closer or farther from the pad to allow for height differences. It also adjusts up or down to control range of motion.
Calf raise machine This machine comes in two varieties: seated or standing. The seated version features a seat with a foot platform below and knee pads above, with an upright rack to hold plates and a safety lever which must be pushed to the side when you’re secured in the machine. The standing version has an elevated foot platform with adjustable shoulder rests and an adjustable weight.
Leg Press The leg press has a large seat and a large foot platform. Plates can be loaded on either side of the machine, and calf raises often can be performed without removing the safety levers, but always pay careful attention to the unloaded sled, which can weigh from 45 to 110lb.
OTHER EQUIPMENT
Adjustable bench The adjustable bench can accommodate every exercise requiring the use of a bench. The bench will have knobs for adjustments, and some benches will automatically raise the incline of the seat, while others will have a pin below the seat to adjust the seat height or incline.
Squat rack This gym staple allows you to lift heavy weights more safely. The rack has incremental “J” hooks for placing the Olympic bar at a suitable height for racking and re-racking. Adjustable cross pins allow you to set maximum bar depth for various exercises, and also add an additional layer of safety. Some gyms have what is called a “power rack,” which does not include the cross pins.
Dip chair This machine looks like a giant chair without a seat and is sometimes called a Roman chair. There are padded arms on either side of the seat, and rubberized pegs with grips at the end of each arm. Raised foot platforms on either side help you get into a good position for performing ab work or dips.
WEIGHTS
Plates Plates come in standard 2.5lb, 5lb, 10lb, 25lb, and 45lb sizes, and are made to fit on the Olympic bar. Additionally, plates can be used in lieu of dumbbells, as anchors for exercises like t-bar rows, or stacked to make small steps to increase range of motion. Plates are typically made from steel, while others may be made from rubber (typically referred to as bumper plates).
Dumbbells Dumbbells are the most-utilized tools in the gym. They come in pairs and can range from 2lb to over 100lb each. Most gyms will have designated racks for the dumbbells, where they will be sorted in ascending order.