Have you ever walked into the gym, seen the barbells and dumbbells, and thought:
How do I use those things? What weight should I start with?
You’re not alone! Unlike machines that come with step-by-step instructions, free weights require technique, control, and confidence—but once you learn how to use them, they become game changers for strength and fitness.
At CrossFit Eclipse, we help people of all experience levels master barbells and dumbbells safely and effectively. Whether you’re new to lifting or looking to refine your skills, this guide will break down the differences, benefits, and how to use them to get stronger.
Dumbbells: Versatile and Effective
Dumbbells come in all shapes, sizes, and materials—rubber-coated, metal, and even adjustable versions that let you change the weight.
Most gyms, including CrossFit Eclipse, stock dumbbells that increase in 5-lb. increments, ranging from light (1-3 lbs.) to heavy (60-100+ lbs.).
Why Train With Dumbbells?
Great for unilateral (single-limb) movements to correct muscle imbalances More control over range of motion than barbells Easier on the joints and safer for beginners Can be used for strength, endurance, or conditioning workouts
Common Dumbbell Exercises
Upper Body:
Overhead presses Chest presses Bent-over rows Shrugs Biceps curls Triceps extensions
Lower Body: Squats Lunges Deadlifts Step-ups Snatches Cleans
Whether you’re looking to build muscle, increase endurance, or improve mobility, dumbbells provide endless training options and are a staple in our CrossFit workouts.
Barbells: The Key to Maximum Strength
Barbells allow for heavier lifts and compound movements that engage multiple muscle groups at once.
There are two main types:
Fixed-weight barbells – Preloaded with a set weight (often stored in racks).
Adjustable barbells – You can add weight plates to customize the load.
An empty barbell typically weighs 33 or 45 lbs. (15 or 20 kg), but when loaded with plates, barbells can reach hundreds of pounds.
Why Train With Barbells?
Allows for heavier lifting and progressive overload More stability and control compared to dumbbells Ideal for compound movements like squats, deadlifts, and presses Essential for Olympic lifting and powerlifting movements
Common Barbell Exercises
Strength & Power Lifts: Back squat Deadlift Bench press Shoulder press
Olympic Lifts (Seen in CrossFit & The Olympics): Snatch Clean & Jerk
Barbells are a cornerstone of CrossFit training, allowing you to develop total-body strength, power, and explosive movement patterns.
Dumbbells vs. Barbells: Which One Should You Use?
Dumbbells: Better for beginners, unilateral movements, and variety in workouts. Barbells: Best for maximal strength, progressive overload, and compound movements.
At CrossFit Eclipse, we use both in our training programs because each has unique benefits—and together, they build strong, resilient, and athletic bodies.
Learn to Lift With Confidence
If you’ve ever felt intimidated by barbells and dumbbells, we can help.
Our coaches teach proper form, technique, and weight selection so you can lift safely and effectively. We offer group classes, personal training, and customized workout plans to help you reach your goals. Whether you’re a beginner or an experienced lifter, we’ll show you how to use free weights to get stronger, fitter, and more confident.
Ready to lift with confidence? Let’s chat!
