Barbells and Dumbbells: Everything You Need to Know

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:

1️⃣ Fixed-weight barbells – Preloaded with a set weight (often stored in racks).
2️⃣ 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!

Click here to book your free intro session:

👉 Schedule Your Free Consultation Here