LiftforHealth.com

Equipment

The goal of the LiftforHealth.com program is to keep the equipment needs modest. One could limit himself to bodyweight exercises, eliminating the need for any equipment beyond chairs and steps. While bodyweight exercises are an essential part of this program, some weightlifting equipment is required to get the full benefit.

Dumbbells: A good pair of adjustable weight dumbbells are an absolute must. Dumbbells are the most versatile, practical pieces of weight equipment in existence. You can do hundreds of exercises and variations with dumbbells. There is no more important piece of weightlifting equipment. I've owned my favorite pair of dumbbells for close to 30 years (pictured in front). I bought them from a store in downtown Kansas City, Missouri, and lugged them for several blocks back to my office. All the while, I was wearing a suit and tie. I'm not even sure what brand they are, but they are probably from Ivanko. I can't find any like them on the Internet, so they must be a discontinued model. The end pins go inside the handles and hold the plates. I also have a pair of Olympic dumbbells (pictured in back) for handling heavier weights.

I use the lighter dumbbells the most. They're great for High Intensity Interval Training. I also use them for many specialty exercises such as lateral raises and curls, and will hold one in each hand while doing pistol squats. When I feel like going heavy, I'll load the weight up on the Olympic dumbbells and use them for overhead presses, dumbbell bench presses, and bent over rows.

If you are in the market for a new pair of dumbbells, get some high quality dumbbell handles that take standard plates (1' holes). A standard dumbbell is generally 14' long, whereas an Olympic dumbbell (plates with 2' holes) is 20' long. A 20' handle is awkward for most exercises. As mentioned, the Olympic dumbbell is good for going heavy, but the standard dumbbell is going to be your mainstay.

Five and ten-pound weight plates generally work best for dumbbells. 25-pound plates extend out too far and get in the way, although I do use 25-pound plates for the Olympic dumbbells. It takes too many ten-pound plates to go 100+.

If you go with the standard dumbbell handles, and if you buy six 10-pound pancake plates and four 5-pound plates, you will have the option of using dumbbells weighing 5 pounds, 15, 25, 35, 45, 55, 65, and 75 pounds. (The amount of weight plates that will fit on a standard dumbbell handle will vary with the style and maker of the plates.) The 16' Hampton handles will give you room for more plates. But remember, the longer the dumbbell bar, the more awkward it is to use.

Pullup Bar:You need a place to do pull-ups and chin-ups. Pull-ups are essential for strength development. A combined pull-up bar and dip station is great. However, there are sometimes ways to make do with what you have. You might be able to do pull-ups from the edge of a deck or from a set of unfinished steps leading to your basement. You can use two chairs for dips.

Barbell or EZ Curl Bar:

EZ curl bars are nice. EZ curl bars are easier on the wrists when doing bicep curls and reverse curls. They are not as wide as an Olympic barbell and take up less room. Mine is only four feet wide. If you have limited space, a seven foot wide Olympic bar is just too big. Yet, if you have 45-pound weight plates, the shorter EZ curl bar will still hold more than enough weight for the heavier lifts. I can load mine all the way up to 370 pounds. The stated weight capacity is 310 pounds, but the extra 60 doesn't hurt. I use curling bars for a variety of both light weight and heavy weight lifts including deadlifts and hack squats, upright rows, bent-over rows, shrugs, supine barbell pullovers, standing tricep extensions, and the list goes on.

Ivanko Gripper: I bought this gripper at the same time as my Iron Company dumbbells. I use it all the time, and it goes with me on my travels. Ivanko presents a nice history of the gripper.

Ab Wheel:The ab wheel is great for working the lower abs.

Power Rack with Olympic Bar:

If you are so inclined and have the space, a power rack will allow you to do benches and barbell squats without a spotter. If you don't have a power rack, there are many workarounds. Bench presses and squats can be done with heavy dumbbells. You can do hack squats with the EZ curl bar and one-leg deep knee bends while holding dumbbells. The power rack is certainly nice but not essential.

Travel Equipment:

I travel for my job. A few hotels, such as Hampton Inn, will have dumbbells in their fitness rooms. Most hotels have nothing more than a treadmill machine, which I don't bother with. If an exercise doesn't involve weight resistance, I don't do it. What I will do, is carry some exercise bands and my Ivanko Gripper in my luggage. For a hotel workout, I stretch the bands, do every variation of pushup that I can think of, chair dips, and perform a wide variety of squats including regular deep knee bends, one-legged squats, sumo squats, frog squats, etc.