They say good workers don’t blame their tools but what about
gym-goers? There’s no point in buying or having access to a load of kit if you
don’t have the first clue about how to use it – your workouts won’t bring you
the results you want and you risk injuring yourself.
Fortunately, most gyms have personal trainers and fitness
instructors on hand to guide you through the options. Meanwhile, here are a few
Short bar with weighted ends.
Good for: isolation exercises; help to develop stabilising
muscles; when used in pairs they will prevent your stronger side taking more of
Tips: use light weights to build lean muscle; avoid arching
your back when lifting.
Long bar with weighted ends.
Good for: heavy compound lifts that build muscle and
Tips: keep the barbell close to the body as you lift; engage
your core; get advice from a professional on your posture, plus the best grip
and recommended starting weight.
Ball shape with handle.
Good for: combining cardio and strength training with
flexibility; developing balance; strengthening the back.
Tips: choose the right weight for the exercise (swings,
squats); posture is all important; avoid high reps that might cause stress on
Long tube-like hanging bags, filled with grains, sand or
Good for: cardio, strength, stamina; strengthens core muscle
groups and burns calories.
Tips: work on your stance, balance and breathing; know when
to move and when to plant your feet; use snap punches rather than ‘pushing’ the
A tube-shaped bag with handles, filled with sand.
Good for: all-round strength, stability, conditioning, and
Tips: technique is important to avoid injury as sandbags are
unstable objects and can be challenging to work with; understand that you will
be able to lift less weight than you might with other gym equipment, but still achieve
Bands with handles, fixed to a wall or ceiling.
Good for: building strength and core stability; developing
balance, flexibility and coordination; low impact so suitable for beginners.
Tips: find the best body and foot stance before you start
each exercise; maintain tension on the straps and don’t lose core stability
during the exercise.
Long sheets or tubes of rubber, sometimes with handles.
Good for: strength training and toning arms, legs, glutes; low-impact
so good for physical therapy.
Tips: bands come in different colours for different uses;
don’t jerk the band and avoid letting go while under tension as the band can
snap back and cause injury.
A wide, supportive belt worn round the waist.
Good for: reducing stress on the lower back, avoiding
hyperextension of the back.
Tips: belts can reduce abdominal muscle strength and cause
increased blood pressure so avoid overuse and loosen the belt between sets.
Fingerless gloves with padding, made from breathable fabric
Good for: preventing your grip slipping due to sweat,
Tips: overuse can reduce grip strength; bulky gloves can
prevent the bar being close enough to your body, affecting technique and
potentially causing wrist injury.
Powder and liquid chalk
Chalk in powder or liquid form
Good for: preventing slippage when climbing, weightlifting, doing
yoga and taking part in grip sports such as tennis.
Tips: liquid chalk dries quickly and leaves less residue
than traditional powder; avoid over-chalking hands as this can increase
Prowlers and sleds
Platforms with handles that can be loaded with weights and
pushed or pulled
Good for: increasing strength, in particular in the lower
body; aerobic and anaerobic conditioning; endurance.
Tips: build up gradually as it’s easy to overexert yourself
on the cardio side.
Soft or solid boxes or cages
Good for: explosive strength; developing leg and core
muscles; cardio and endurance.
Tips: chose the right kind of box; hone your technique and
balance; keep focused when fatigued to avoid falls and injury.
Drinks, powders and pills.
Good for: building muscle and recovering from training.
Tips: consult a qualified nutritionist or other specialist
before adding supplements to your diet.