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Whether you’re on the cusp of starting your home gym or worried about your equipment’s lifespan due to your lack of proper flooring, you’re not alone. And while aesthetics certainly play a part, the wrong flooring can be a serious hazard. It can damage your gym equipment or your floor, or worse, increase your risk of injury.

Before starting my home gym, I spent hours researching and sifting through several options, trying to find the best home gym flooring that could withstand heavy weights, high-intensity cardio workouts, and everything in between. 

This article compiles that exhaustive research, coupled with my experience training on different types of flooring in commercial gyms, to guide you through the maze of choices and help you invest in a flooring solution that’s right for you.

How We Chose the Best Home Gym Flooring

We chose the best home gym flooring options by doing a careful analysis of various factors. It was important to us that we give many options based on different exercise styles, including bodyweight training, yoga, CrossFit, and powerlifting. 

We also wanted to make sure our choices reflected a range of budgets to accommodate those who want the best value. That said, we included some higher-end brands (like Second Skin) for those who are willing and able to pay more for higher quality and more durability.

Finally, we made sure to include different types of flooring for the many home workout environments that home gym owners would have (concrete, carpet, and hardwood) to ensure the list represents the best options out there.

Our Top Picks for the Best Home Gym Flooring

• Best Home Gym Flooring Overall: Rubber Flooring Inc. 8mm Strong Rubber Roll
• Best Rubber Flooring for Home Gyms: Second Skin Stomp Roll
• Best Home Gym Flooring Over Concrete: Rogue Power Platform
• Best Home Gym Flooring Over Carpet: Second Skin Stomp Mat
• Best Home Gym Flooring Over Hardwood: REP Fitness Floor Mat
• Best Budget Home Gym Flooring: Tractor Supply Co Stall Mats
• Best Interlocking Tile Flooring for Home Gyms: ProsourceFit Exercise Puzzle Mat
• Best Carpet Tile Home Gym Flooring: Five Diamond Feather Peel and Stick Carpet Tiles

Best Home Gym Flooring Overall: Rubber Flooring Inc. 8mm Strong Rubber Roll

Rubber Flooring Inc. 8mm Strong Rubber Roll

• Material: Recycled rubber buffings
• Dimensions: 4’ W x 15’ to 100’ L
• Thickness: Eight millimeters (5/16 inch)
• Suitable for: General weight training, HIIT

Check Price

When it comes to outfitting your space with the best home gym flooring, the Rubber Flooring Inc. 8mm Strong Rubber Roll stands out as the ideal choice.

Unlike most flooring rolls that come in preset increments only (like 15, 50, or 100 feet), the 8mm Strong Rubber Roll can be ordered in one-foot increments starting at 15 feet. If your space is precisely 17 feet in length, for example, you can order that exact amount. Rubber Flooring Inc. will even custom-cut it for free and give you a couple of extra inches on each roll just in case.

This feature is underrated. With other companies, custom cuts aren’t available at all, so you’d be forced to buy a single 15-foot roll and leave two feet of your floor incomplete, or pay for two 15-foot rolls to cover the entire workout space just to be stuck with a bunch of leftover material. 

The roll is available in 20 different color variations, from classic Black to Lipstick Red, so you can add some pizzazz to your rubber gym flooring.

The 8mm Strong Rubber Roll is made in the USA, which is appealing to those who want to support the American economy and value the higher standards that American manufacturing must meet. Rubber Flooring Inc. offers a five-year warranty on standard colors and an impressive 25-year warranty on its Biggie Smallz colors, which is one of the best warranties I’ve ever come across for rubber gym flooring. Plus, the company offers a 30-day money-back guarantee for customers in the United States and Canada.

It will most likely emit a rubber odor at first since it’s mostly made from recycled rubber. The smell can be unpleasant, but to reduce it, you can air out the rubber roll and/or clean it with a mild soap and water solution before installation.

The installation might be a hurdle if you have no DIY experience. I did find the video in the company’s “Install Info” helpful, but you’ll still need a good understanding of how to use basic tools (measuring tape, t-square, and utility knife) and fundamental construction principles. If you have no experience in this field, calling a professional would be a smart decision.

Lastly, the rubber roll may curl or shift slightly over time with drastic temperature changes or if heavy things get dragged across it — like a fully loaded bumper plate tree. To prevent this, you can use double-sided tape to secure the rubber roll sticks to the floor.

Best Rubber Flooring for Home Gyms: Second Skin Stomp Roll

Second Skin Stomp Roll

• Material: Recycled rubber
• Dimensions: 4’ W x 15’, 25’, or 50’ L
• Thickness: ¼ inch, eight millimeters, ⅜ inch, ½ inch, or ¾ inch
• Suitable for: General fitness, HIIT, powerlifting, and Olympic weightlifting

Check Price

If you are looking for rubber flooring that can reduce noise and vibration from your home gym equipment, you may want to consider the Second Skin Stomp Roll. 

Second Skin is originally known for auto and audio soundproofing, but many of its products are also used in gyms due to their excellent noise and vibration dampening. This distinctive feature makes the Stomp Roll a solid choice for home gyms where quieter workouts are essential due to shared living spaces or the sleep schedules of young children.

With five different thicknesses to choose from, you’re almost guaranteed to find one that’s suitable for your exercise style. The quarter-inch thickness is great to place under any of the best treadmills or for bodyweight training, while the ¾-inch thickness is ideal for general weight training and HIIT. If powerlifting, CrossFit, or Olympic weightlifting is more your style, the ¾-inch thickness can provide enough protection for your floor when placed on top of plywood like on a lifting platform.

Despite being made from old tires, the Stomp Roll’s product page claims an “extremely mild odor.” I can’t confirm the strength of its smell but if true, this is a significant advantage over the many rubber flooring options that tend to off-gas unpleasant odors for weeks after installation. For those with asthma or other respiratory conditions (even just a sensitivity to scents in general), having near-odorless flooring can make a difference.

If adding flair to your rubber gym flooring is important to you, you’ll be disappointed to see that the Stomp Roll is only offered in black. 

Furthermore, unlike the Rubber Flooring Inc 8mm Strong Rubber Roll mentioned previously, custom cuts of the Stomp Roll cost extra. Custom lengths are “available on request” and one customer even left a review saying, “I had a very custom project… They cut my pieces exactly as I asked for at a very fair price!” 

While it’s great to know that you can get custom lengths other than the default 15-, 25-, and 50-foot lengths, I would be more impressed to see them offered at no extra charge.

The Stomp Roll’s installation process is simple but requires some basic DIY skills and understanding. If you’re not comfortable with self-installation, help from a professional may be necessary but will add to the overall cost. Keep this in mind, especially if you prefer a hassle-free setup.

Best Home Gym Flooring Over Concrete: Rogue Power Platform

Rogue Power Platform

• Material: Recycled rubber
• Dimensions: 90” W x 72” L
• Thickness: ¾ inch (19 millimeters)
• Suitable for: General weight lifting, HIIT, CrossFit

Check Price

The Rogue Power Platform is an excellent flooring choice for anyone with a concrete floor because of its durable rubber construction and waffle-pattern impact zones. The diamond-pattern top layer also gives it a better grip even in slick conditions, which is great for those who might prefer to have their home gym outside and work out in humid conditions.

RELATED: The Dangers of Outside Workouts

The ¾-inch thickness provides serious durability, making it ideal for general weight lifting, HIIT, and CrossFit. The waffle-pattern impact zones dampen noise and vibrations, which helps keep your concrete floor protected and your neighbors happy. 

While it might seem extra-wide, the 90-inch width ensures that every weight plate on your favorite Olympic barbell will be supported with three inches on each side to account for occasional sideways movement. The default 72-inch length is surprisingly roomy and can accommodate two barbell setups for you and your workout partner when doing controlled exercises like deadlifts or rows.

The mats feature a modular, loose-lay interlocking system and sections with beveled edges. Installation is fairly straightforward with no adhesive required. For those not super DIY knowledgeable, this is a big relief.

However, its 72″ x 90″ footprint may not suit all spaces, and trimming it might damage the interlocking mat system. 

If you’re into Olympic lifting, the Power Platform isn’t the best choice. At 72” long, this is the minimal length you should accept for weightlifting. While it technically could work, your feet could land beyond the perimeter of the platform during a split jerk if you have long legs. In the event of a bailed lift, it’s only a matter of time before a failed snatch or clean and jerk lands off the platform and damages your floor. A better option for Oly lifting is the Rogue 8’ x 8’ Oly Platform.

The Power Platform is also more costly at $399 compared to budget-friendly alternatives like 4’ x 6’ horse stall mats from Tractor Supply, where a single mat can be found for around $60. Two horse stall mats would total roughly $120 and, when joined together, would offer a bigger platform for less than half the cost.

Finally, the platform might be less stable with ultra-heavy weights due to the rubber material. After all, there’s a reason why lifting platforms usually have a centerpiece made out of wood — it’s more firm than a rubber surface. While this would probably be unnoticeable with light to moderate weights, it’s worth pointing out for those who want to lift heavy.

Best Home Gym Flooring Over Carpet: Second Skin Stomp Mat

Second Skin Stomp Mat

• Material: Recycled rubber
• Dimensions: 4’ W x 6’ L
• Thickness: ¼ or ½ inch
• Suitable for: Bodyweight training, general weight lifting, HIIT

Check Price

The Stomp Mat offers several advantages that make it the most appealing choice and the best home gym flooring option to place over carpet. With its shock absorption capabilities, it safeguards your carpet fibers from getting torn up while also protecting your existing subfloor from damage.

The ¼-inch mat weighs 30 pounds (13.6 kilograms) and provides excellent noise reduction, making it a great option for supporting standalone exercise equipment like a high-quality rowing machine or treadmill. The weight of the machine on top of the mat tends to keep it in place. The ½-inch thick mat, on the other hand, weighs 60 pounds (27.3 kilograms) and offers even more sound isolation and flooring protection.

The Stomp Mat lacks a ¾-inch thickness option. This limits its suitability for powerlifting-style training because it may not be able to handle significantly heavier weights. It’s also not a great choice for Olympic lifting or CrossFit because the thinner options won’t be able to withstand repeated weight drops from overhead. 

Additionally, it’s relatively costly compared to budget options. The ¼-inch mat is priced at around $99.99, and the ½-inch mat costs around $179.99. A ¾-inch horse stall mat from Tractor Supply Co. costs about $60, offering more thickness at a lower price. 

Because it’s a mat instead of a roll, installation is a breeze. Simply lay it over your carpet, and place your equipment on top or get lifting.

You technically don’t need adhesive, but double-sided flooring (carpet) tape or rubber adhesive applied around the edges of the mat is a wise choice. Even when weighed down by heavy-duty cardio machines, these mats can shift slightly over time. If using multiple mats, you can also place mending plates under the mats where their seams join to keep them from separating over time.

Best Home Gym Flooring Over Hardwood: REP Fitness 3’ x 4’ Floor Mats

REP Fitness Floor Mats

• Material: Rubber
• Dimensions: 3’ W x 4′ L
• Thickness: ⅜ inch
• Suitable for: General weight training, HIIT

Check Price

The biggest feature that stands out to me with the REP Fitness 3’ x 4’ Floor Mats is the non-grooved, textured bottom. Horse stall mats have slots or grooves on the underside for improving drainage. This is great for livestock and industrial applications but serves very little purpose in a home gym. Instead, a fully flat underside lets the entire mat have complete contact with your floor. In addition to the textured underside on REP’s floor mat, this combo ensures that the mat doesn’t slip, and we think this makes it the best choice to put over your hardwood floor.

REP Fitness went a step above with its floor mats by having a smooth top. Economical horse stall mats almost always have a textured pattern to give grip for livestock, but this is annoying at best and potentially injurious at worst because the largest textured patterns can cause barbells to ricochet randomly upon landing. Having a smooth top eliminates this concern and makes bodyweight exercises like push-ups and sit-ups much more comfortable because there’s not a raised rubber pattern digging into your skin.

RELATED: 10 Push-Up Variations for More Muscle and Strength

Although the mats are laser-cut, they are listed to have a ½-inch tolerance. This means that small gaps should be expected when you put two or more mats together. The functionality of the mats isn’t impacted by this, but if you dislike the aesthetic of the gaps, placing extra-thick Gorilla tape over the seam will give a nicer finish. The ⅜-inch thickness is supportive enough to withstand HIIT workouts with light to moderate weights and general weight training.

The mats are sold in groups of five or 10 mats. You’ll pay about $54.99 per mat for the 10-pack and around $73.20 for the five-pack. Although the Tractor Supply Co. mats are priced similarly, they are still a better value because they give you a 4’ x 6’ surface — double the square footage — for about the same cost.

These mats alone are not suitable for protecting your hardwood floors from powerlifting or Olympic weightlifting. Heavy weights and barbells dropped from overhead require a special flooring solution like a lifting platform. Usually made from plywood and rubber mats, a platform helps to deaden the impact of a loaded barbell while the platform’s large footprint disperses the force across a larger surface area.

If you train for either of these sports, you can place the REP Fitness 3’ x 4’ Floor Mats on top of a wooden platform, but I wouldn’t recommend using them on their own.

Best Budget Home Gym Flooring: Tractor Supply Co. Stall Mats

Tractor Supply Co. Stall Mats

• Material: Recycled rubber
• Dimensions: 4′ W x 6′ L
• Thickness: ¾ inch
• Suitable for: General weight training, HIIT

Check Price

Tractor Supply Co.’s Stall Mats have become a popular choice for budget-conscious athletes and fitness enthusiasts looking for the most durable flooring solution at an affordable price. Priced at about $56.99 per mat, they’re a fraction of the price of the Second Skin Stomp Mat. If you’re looking for the rubber gym flooring option that offers the best bang for your buck, stall mats can be a solid option.

Originally designed for livestock stalls, these mats are made of durable rubber and are available in a heavy-duty ¾-inch thickness. They can withstand heavy weights, but they’re also ideal for general weight training and HIIT. When combined with a layer or two of plywood to create a lifting platform, they’re excellent for CrossFit, powerlifting, and Olympic lifting, too.

It’s common for one side of stall mats to have a raised texture. This raised pattern can vary in size from small squiggles to large circles. The larger the texture, the more uncomfortable it is against your skin and the more likely it will be to cause barbells to not sit straight or ricochet when they return to the floor. To avoid this, simply put the patterned side down so you can lift on the smooth side.

Stall mats are also notorious for being smelly. In fact, one customer review said, “…they do smell, really badly, but the smell does go away eventually.”

I’ve found this to be true as well. When I first bought stall mats for my garage gym, I had to air them out for close to a week before the smell dissipated. I’d recommend that you do the same. If the smell is still very strong after several days, wash the mats with mild soap and water, and let them air dry before installing.

Each mat weighs almost 100 pounds (45.5 kilograms). This makes moving and installing them challenging. Unless you’re a large and strong person, you’ll benefit from having a friend help you move them. Consider getting them installed professionally to save your back. If doing the installation solo, I’d highly recommend using mat pullers to save your hands and forearms.

Best Interlocking Tile Flooring for Home Gyms: ProsourceFit Exercise Puzzle Mat

ProsourceFit Exercise Puzzle Mat

• Material: High-density EVA foam
• Dimensions: 24” W x 24” L
• Thickness: ½ inch
• Suitable for: Bodyweight exercise, yoga, Pilates

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Made from ½-inch-thick EVA foam, the ProsourceFit Exercise Puzzle Mats provide the right balance of cushioning and support. They’re comfortable to stand or lie on and offer good joint support, making them a great option for bodyweight training, plyometrics, yoga, and Pilates.

One of the standout features of these mats is their interlocking design. They fit together just like puzzle pieces, so assembling them is easy even if you lack DIY skills. I was impressed to see that they also come with a finishing edge to help your area look more professional, something that most interlocking floor products don’t offer.

These foam mats come in a pack of 12 on Amazon, and they cover a surprisingly large area of 6’ x 8’. That said, you can custom-cut each tile with a utility knife if you need them to fit into a specific area for your home gym.

While the EVA foam is comfortable, it’s not as durable as rubber. I’ve seen EVA foam tiles become permanently dented from people who’ve done deadlifts on them or left free weights like adjustable dumbbells sitting in place for too long. In some cases, small tears developed that turned into thumb-sized chunks getting torn out of the floor tiles.

Furthermore, EVA foam is simply too soft to offer the stability you need to lift weights safely. If you use any heavy weights, you’ll feel your feet sinking into the tiles and wobbling around because foam flooring isn’t as dense as rubber tiles or wood.

Best Carpet Tile Home Gym Flooring: Five Diamond Feather Peel and Stick Carpet Tiles

Five Diamond Feather Peel and Stick Carpet Tiles

• Material: Carpet
• Dimensions: 18” W x 18” L
• Thickness: 0.4 inches
• Suitable for: Bodyweight exercise, yoga, Pilates

Check Price

The Five Diamond Feather Peel and Stick Carpet Tiles offer a unique flooring solution for home gyms. The carpet fibers provide a soft and comfortable surface that you won’t get from a firm rubber mat. The carpet tiles are a better option than rubber for bodyweight movements, yoga, Pilates, and other low-impact workouts since they won’t cause as much discomfort on your knees or elbows during floor-based exercises.

If you want a similar easy-installation experience as the Interlocking Puzzle Mats provide, carpet tiles are a suitable choice. They have a simple design where you just peel-and-stick them to the floor, making them suitable for those who might not be experienced with DIY projects. They also come in a pack of 10, which covers up to 22.5 square feet.

While the carpet texture is comfortable, it won’t be as durable as other materials like rubber, especially for high-impact workouts. The fibers can snag or get pulled out over time and simply won’t keep up with the durability of flooring like the REP Fitness 3’ x 4’ Floor Mats.

Also, cleaning can be more challenging compared to smooth surfaces, as spills and sweat can get trapped in the carpet fibers. Regular vacuuming will help, but if you’re a heavy sweater, consider deep cleaning the fibers monthly.

Lastly, while the peel-and-stick design is convenient, some areas might require additional adhesive to keep the tiles in place. This is especially true if multiple people use the tiles for their workouts.

Benefits of Home Gym Flooring

Getting proper flooring for your home gym offers several benefits:

• Protection: It safeguards your floors from potential damage caused by heavy gym equipment and accidental (or intentional) weight drops.
• Safety: Quality flooring is grippy and reduces the chances of accidents, slips, and falls. It also absorbs impact, which lowers the stress on your joints.
• Comfort: The right flooring offers cushioning and support. This is especially important for workouts that require floor work, such as yoga. Comfort is also essential for warm-ups and cool-downs, during which you may be doing mobility exercises and dynamic stretches on the floor.
• Aesthetics: Flooring that complements your home gym aesthetic creates a motivating environment.
• Noise reduction: Most types of home gym flooring can help with dampening the noise of weights and machines, especially for your neighbors or when living in shared accommodations.
• Enhanced performance: The right surface can offer better stability during exercises, improving overall workout performance.

What To Consider When Looking for Home Gym Flooring

When looking for the best home gym flooring, there are many things to consider, from the material to the type of exercise you engage in. 

It’s also important to know the available space in your home gym, your budget, the flooring durability and thickness, and noise-dampening capabilities.

Material

Materials define the durability, comfort, and suitability of your gym flooring. They can vary from rubber, like the Rubber Flooring Inc 8mm Strong Rubber Roll, or carpet, like the Five Diamond Feather Peel and Stick Carpet Tiles.

Your choice should align with your workout needs first, and aesthetic preferences second.

Type of Exercise

Different exercises require different types of flooring. Lifting weights demands a resilient surface, so you’ll want durable, shock-absorbent rubber flooring for high-impact workouts like powerlifting, Olympic weightlifting, or CrossFit.

On the other hand, yoga or Pilates would benefit from softer and/or thinner flooring like interlocking puzzle mats or carpet tiles.

Your Space

Consider the space you’re working out in. Basements might require moisture-resistant flooring like Rogue’s Power Platform, while a small corner in a bedroom might benefit from interlocking tiles for easy setup and removal.

Do you live in an apartment? Trying to carry horse stall mats up more than one floor will give you a cardio (and forearm) workout you’ll never forget.

Cost 

Flooring options vary in price from budget-friendly options like Tractor Supply Co. Stall Mats at $60 per mat to more commercial grade mats like the Second Skin Stomp Mat, which can cost as much as $179.99.

While you might be tempted to go for cheaper options, remember that the investment in quality flooring can save you hundreds (or thousands) in home repairs and equipment replacements in the long run.

Durability

No one wants to replace flooring every couple of years. If you engage in heavy lifting often, opt for products that can withstand the constant pounding, like ½-inch to ¾-inch rubber flooring. 

Thickness 

The thickness of your flooring plays a significant role in how comfortable you are and how protected your underlying floor is. The Rogue Power Platform, for instance, is ideal for basement and garage gyms because it’ll preserve your concrete floor.

For powerlifting and Olympic lifting, a lifting platform is highly recommended. Even with the best bumper plates, people have damaged their floors when using only ¾-inch stall mats.

Meanwhile, a yoga enthusiast will enjoy their poses and flows much more if performing them on soft, ½-inch thick flooring like puzzle mats or carpet tiles.

Noise-Dampening Capabilities

Certain materials can absorb sound, reducing noise in other parts of the house. If keeping your workouts quiet is non-negotiable, ¾-inch-thick heavy-duty rubber flooring will be your saving grace. Otherwise, thinner flooring options are perfectly fine.

How To Clean Your Home Gym Floors

Maintaining a clean home gym floor is essential, not only for aesthetics but also for hygiene and safety. Different flooring types require distinct cleaning methods to ensure longevity and cleanliness. 

Here’s a quick guide of general best practices based on your flooring type. Remember to always consult the company’s recommendations on how to clean their flooring products.

• Rubber: Rubber floors, especially those with textured surfaces, can trap dirt in their grooves. A vacuum cleaner is ideal for such surfaces, but if your gym is in a garage, using a leaf blower can be an efficient way to remove dirt. Remember to wear safety glasses if you opt for this method. For a deeper clean, mop the floor with a mild detergent. To speed up the drying process and reduce humidity, use fans and open windows.
• Carpet: Carpeted floors in a home gym can trap sweat, dust, and dirt. Regular vacuuming, set to the appropriate height based on your carpet fibers, is crucial to remove these particles. Given the increased sweating and humidity in a gym setting, deep cleaning becomes even more vital to prevent mildew (mold) growth. Consider investing in a good carpet cleaner or hiring professional services to clean the carpet monthly. This will ensure that deep-seated dirt and sweat residues are effectively removed.
• Foam: Foam tiles can absorb liquids like sweat, but the ones mentioned in this article are water-resistant. In this case, cleaning is simple: give them a quick vacuum or sweep to remove any loose dirt from the surface, and then wipe clean with a rag and mild soapy water. Leave to air dry.

Regardless of your gym flooring type, it’s essential to clean up any spills immediately to prevent stains and potential slip hazards. Regular maintenance will not only keep your gym looking pristine but also create a healthier workout environment.

RELATED: The 9 Best Home Gym Machines

Final Thoughts

Choosing the right flooring for your home gym is a crucial decision. From the range of materials to suitability for different exercises, investing in the right product can significantly enhance your home workouts. 

Whether you’re looking for budget-friendly options or specialized flooring for specific exercises, remember that the right flooring is more than just a visual appeal — it’s about safety, durability, and maximizing your workout potential. 

Best Home Gym Flooring: Side-by-Side Comparison

FAQs

The post Best Home Gym Flooring Options for Over Carpet, Concrete, and More (2023) appeared first on Breaking Muscle.

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In the 1970s, many women were still reluctant to lift weights due to its association with heavily muscled physiques. But in 1979, with her win at the very first International Federation of Bodybuilding (IFBB) women’s bodybuilding contest — the World Pro Bodybuilding Championship — Lisa Lyon helped to provide a template for muscular, aesthetic, self-empowered women.

While that inaugural competition was Lyon’s only appearance on a competitive stage, she would go on to draw attention with her physique in mainstream television and movie outlets, as well as modeling for artistic photographers including Helmut Newton and Robert Mapplethorpe. Unfortunately, on Sept. 8, 2023, Lyon died of cancer at age 70.

https://www.instagram.com/p/Cw9UcVRORXu/

After her initial foray into bodybuilding, Lyon authored a book to guide women toward weight training — “Lisa Lyon’s Body Magic” — before transitioning into non-athletic displays of her physical prowess. She was featured in several relatively low budget films before becoming a consistent muse to artists, most notably the controversial American artist Robert Mapplethorpe.

In the early 1980s, Mapplethorpe took more than 100 black and white photographs showcasing Lyons’ eye-catching physique. His work presented her then-uncommon muscularity in a variety of dramatic, sometimes provocative, poses. The collection of art culminated in a published book, “Lady, Lisa Lyon.”

Lyon’s striking figure also inspired comic book writer and artist Frank Miller in 1981 to create the athletic and formidable character Elektra. A native Californian and regular of bodybuilding hub Gold’s Gym, Lyon eventually struck up a friendship with bodybuilding legend Arnold Schwarzenegger.

https://www.instagram.com/p/CaOSMjdsojs/

For her achievements in helping to bring myth-busting attention to the benefits of weight training for women while redefining the concept of female muscularity, Lyon was inducted into the IFBB Hall of Fame in 2000. In a short video documentary released in 1987, “Lisa Lyon: A Portrait of Power,” she described her approach to training as a driver of aesthetic exhibition.

“… When I go into the gym, I’ve always defined myself as an artist. I’m talking about redefining my own body and my own image. Not just for myself, but as an art and product. As something that I will then present, aesthetically, to the public. So that’s my concept of resculpting my body, of creating an entirely different image of woman.

What I would like for people to do when they see me posing on stage is to say, ‘What planet did that come from? What kind of animal is that?’ To go beyond their idea of what a woman is, beyond their definition of what a human is. To make them question, through my work, their own concepts of themselves, their own limitations of the flesh.

When you have this kind of body where you’re able to do what you want, where you’re able to be more sensual, where you’re more capable, you’re able to become a better survival machine redefining yourself as an animal on this planet. And at the same time, to present a very classical aesthetic. To just present something that I consider is beautiful.”

As per an announcement from Lyon’s family, donations may be made to the Lisa Lyon Fund at StandUpToCancer.org/LisaLyon, which benefits cancer research and treatment.

Featured Image: @this_is_bodybuilding / Instagram

The post Early Icon of Feminine Muscularity, Pioneer of Women’s Bodybuilding Lisa Lyon Passes Away appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Keto helps women with PCOS.

Heart disease rate and mortality rate were higher in people with no “risk factors” than in people with only the “risk factor” of high LDL-C.

Cellulose-based emulsifiers and heart disease.

Monkey mothers who ate a standard American diet during pregnancy give birth to babies with altered gene expression and elevated insulin secretion.

Older first-time moms are at a higher risk for breast cancer.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Strength and Success with Endurance Athlete Eric Hinman

Primal Health Coach Radio: Q&A with Erin Power

Media, Schmedia

Lab meat company fails to pay invoices.

Interesting Blog Posts

Can we talk to whales?

Social Notes

There is no alternative.

Everything Else

Humans faced a huge population bottleneck in the ancient world.

Slaughtering the buffalo had lasting impacts on the people who relied on them.

Things I’m Up to and Interested In

Interesting video: Fauci addresses Cochrane study that said masks don’t really work.

Delicious: The USDA wants you eating ultra processed blends of beans, grains, and vegetables.

Interesting report: On climate metrics for livestock.

But why?: Early onset cancer on the rise.

Classic paper: A hunter-gatherer health prescription.

Question I’m Asking

What’s your “elevator spiel” for better health?

Recipe Corner

• Sheet pan cashew chicken.
• Tomahawk steak.

Time Capsule

One year ago (Sep 2 – Sep 8)

• How to Eat Healthy in College—How to.
• Ask a Health Coach: Foods to Help With Stress and Anxiety—What helps?

Comment of the Week

“‘Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by.“

-Absolutely, Steve.

The post New and Noteworthy: What I Read This Week—Edition 237 appeared first on Mark’s Daily Apple.

http://www.marksdailyapple.com/

Research of the Week

Keto helps women with PCOS.

Heart disease rate and mortality rate were higher in people with no “risk factors” than in people with only the “risk factor” of high LDL-C.

Cellulose-based emulsifiers and heart disease.

Monkey mothers who ate a standard American diet during pregnancy give birth to babies with altered gene expression and elevated insulin secretion.

Older first-time moms are at a higher risk for breast cancer.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Strength and Success with Endurance Athlete Eric Hinman

Primal Health Coach Radio: Q&A with Erin Power

Media, Schmedia

Lab meat company fails to pay invoices.

Interesting Blog Posts

Can we talk to whales?

Social Notes

There is no alternative.

Everything Else

Humans faced a huge population bottleneck in the ancient world.

Slaughtering the buffalo had lasting impacts on the people who relied on them.

Things I’m Up to and Interested In

Interesting video: Fauci addresses Cochrane study that said masks don’t really work.

Delicious: The USDA wants you eating ultra processed blends of beans, grains, and vegetables.

Interesting report: On climate metrics for livestock.

But why?: Early onset cancer on the rise.

Classic paper: A hunter-gatherer health prescription.

Question I’m Asking

What’s your “elevator spiel” for better health?

Recipe Corner

• Sheet pan cashew chicken.
• Tomahawk steak.

Time Capsule

One year ago (Sep 2 – Sep 8)

• How to Eat Healthy in College—How to.
• Ask a Health Coach: Foods to Help With Stress and Anxiety—What helps?

Comment of the Week

“‘Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by.“

-Absolutely, Steve.

The post New and Noteworthy: What I Read This Week—Edition 237 appeared first on Mark’s Daily Apple.

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19-year old Hampton Morris has already made a name for himself as an Olympic weightlifter competing for Team USA. The young strength athlete has been a mainstay of the 61-kilogram (134.5-pound) Mens Junior division for the past two years, racking up gold medals on an international stage. His latest competitive appearance was no different.

On Sept. 6, at the 2023 International Weightlifting Federation (IWF) World Weightlifting Championships held in Riyadh, Saudi Arabia, Morris set a Junior World Record performing a 168-kilogram (370.4-pound) clean & jerk. This earned him a gold medal in the event which, to make the feat even more spectacular, is the first time since 1972 that an American Mens competitor has earned gold in the clean & jerk at this prestigious competition.

This accomplishment wasn’t Morris first claim to a record-setting clean & jerk. He first captured the Junior World Record in 2022 and has pushed it even higher on three occasions.

Hampton Morris (61KG) | Clean & Jerk Record Progression

• 160 kilograms (352.7 pounds) — 2022 IWF Junior World Weightlifting Championships
• 162 kilograms (357.1 pounds) — 2022 IWF Pan-American Championships
• 163 kilograms (359.3 pounds) — 2022 Pan American Junior Weightlifting Championships
• 168 kilograms (370.4 pounds) — 2023 IWF World Weightlifting Championships

Morris broke his own records with two of those lifts (162 kilograms and 163 kilograms) while besting his peers to set both his initial record and the most recent. In August 2023, Morris was successfully completed an even heavier lift — 175 kilograms (385.8 pounds) — during a training session, though his body weight at the time was unclear.

Unfortunately, Morris’ overall performance at the 2023 World Weightlifting Championships was less than ideal. His first clean & jerk attempt was a relatively comfortable opening weight of 163 kilograms (359.3 pounds). He then earned a red light by failing his second lift (168 kilograms/370.4 pounds). Morris was able to rally by locking out 168 kilograms (370.4 pounds) to secure the event win, gold medal, and Junior World Record.

Prior to the clean & jerk, he was unable to successfully complete any of his 123-kilogram (271.2-pound) snatch attempts and was subsequently unable to post a total for the comptition.

The IWF World Weightlifting Championships continue taking place from Sept. 4-17, which serves as a qualification event leading up to the 2024 Summer Olympics in Paris, France. Without posting a total on the leaderboard of the World Weightlifting Championships, Morris’s participation in the Summer Games is not yet decided.

Featured Image: @hamptonmorris / Instagram

The post Hampton Morris (61KG) Sets Junior World Record with 168-Kilogram (370.4-Pound) Clean & Jerk at 2023 World Weightlifting Championships appeared first on Breaking Muscle.

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Weight plates are a foundational part of any top-tier home gym environment. If you compete in a strength sport such as powerlifting or Olympic lifting, they are essential for training. Even if you’re a casual lifter or beginner, you should have weight plates in your weight room because you can use different levels of resistance for various exercises to get bigger, stronger, and leaner. 

Throughout my more than two decades of training, I’ve used a wide variety of plates, including plates with handles, bumper plates, and everything in between. I know which ones are better suited for different types of training, including powerlifting, CrossFit, Olympic weightlifting, and general strength training. That’s why I created the list of best weight plates below — to help you find the right ones for your style of training.

How We Chose the Best Weight Plates

We chose the plates on this list based on a combination of first-hand experience, research, and customer reviews. Our team members have used the products below in their home or commercial gyms, and we’ve also tried nearly a dozen sets of weight plates in our Breaking Muscle testing facility. We considered different price points, types of training, and training environments to come up with the list below.

Whether you’re looking for bumper plates, cast iron weight plates, or even plates with handles, we committed the time to finding the best of the best. If we wouldn’t want them in our home gyms, we won’t recommend them for yours.

Our Top Picks for the Best Weight Plates

• Best Weight Plates Overall: REP Fitness Black Bumper Plates
• Best Budget Weight Plates: REP Fitness Old School Iron Plates
• Best Rubber Weight Plates: Rogue Echo Bumper Plates
• Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates
• Best Steel Weight Plates: Rogue Calibrated Steel Plates
• Best Urethane Weight Plates: Titan Urethane Bumper Plates
• Best Bumper Weight Plates: PRx Crumb Bumper Plates
• Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates
• Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Best Weight Plates Overall: REP Fitness Black Bumper Plates

REP Fitness Black Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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The REP Fitness Black Bumper Plates are our top overall pick because of their durability and versatility. The rubber they are made out of can withstand a lot of use and still provide the necessary resistance for your progressive strength workouts. The rubber also allows the plates to bounce when they are dropped because it absorbs the force from the drop, helping to protect your floor from damage.

Bumper plates’ “bounciness” is often determined by a shore A durometer rating that measures the hardness of the rubber on a scale of zero to 100. The higher the score, the less likely the plates will bounce. REP hasn’t disclosed the durometer rating of the Black Bumper Plates but states that they have a low bounce, so we think it’s safe to assume that the durometer rating is somewhere between 80 and 90.

They can be used for Olympic weightlifting, CrossFit, and even beginner-level workouts. Even though the 45-pound plates are thick (2.8 inches), they’re not so thick that they take up excess space on the barbell sleeve. They also won’t take up too much room on a storage rack. (For perspective, 45-pound cast iron plates tend to be around 1.5 inches thick, while some 45-pound bumper plates can be more than three inches thick.)

You can buy REP’s Black Bumper Plates in pairs ranging from 10 to 45 pounds as well as sets ranging from 160 to 340 pounds. The white letters and numbers stand out against the black rubber, giving them a sharp aesthetic and allowing you to easily identify the plates you need.

A bonus point for these REP plates, specifically, is that the 10-pound plates are about an inch thick, whereas other brands’ 10-pound plates are around 0.8 inches. Those other brands discourage dropping a barbell loaded with only 10-pound plates because the plates can bend, which some refer to as “taco-ing.” However, you can drop the REP 10-pound plates, as their thickness makes them less prone to bending.

Best Budget Weight Plates: REP Fitness Old School Iron Plates

REP Fitness Old School Iron Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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If you want to save money or are shooting for a more hardcore look in your home gym, these REP Fitness Old School Iron Plates fit the bill nicely. The raised lips make the plates easier to hold and load onto your favorite barbell. They’re about half the thickness of bumper plates because they are made of iron, which is denser, so you can load more of them onto the bar. 

The REP Fitness Iron Plates range in weight from 2.5 to 45 pounds, and the smaller 2.5- and five-pound change plates allow you to progress more gradually if needed. This is especially helpful on lifts like the overhead press, in which many lifters struggle to make large jumps in weight.

Since the plates aren’t machined, they may have dings, chips, or other small imperfections. This shouldn’t affect their performance, however. They also may potentially collect rust over time, but they are still reliable for general fitness and strength training. Even powerlifters will get good use from them, though they aren’t ideal for CrossFit or Olympic weightlifting since they can’t be dropped. Dropping a barbell loaded with iron plates can ruin your floor, and the metal-on-metal friction can cause excess wear and tear on the barbell.

The REP Old School Iron Plates have a three-percent weight tolerance, meaning their listed weight must be within three percent of their actual weight. This is sufficient for most lifters, but if you want to ensure your weights are more precise, you may want to consider calibrated plates instead. Calibrated plates must be within one percent (or less) of their listed weight.

Best Rubber Weight Plates: Rogue Echo Bumper Plates

Rogue Fitness Echo Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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The Rogue Fitness Echo Bumper Plates range from $45 for 10-pound plates to 260-pound sets for less than $600. This is beneficial for lifters on a budget who want to use rubber plates for exercises such as snatches that may call for the weight to be dropped after each rep. The plates are also ideal for CrossFitters who don’t want to spend a lot of cash, as you can use them for high-rep deadlifts, power snatches, or other barbell movements in your workouts of the day (WODs).

The diameter of these plates (450 millimeters) is equivalent to the specifications set by the International Weightlifting Federation (IWF), though they aren’t the same as the plates you’d use in a competition setting. Competition bumpers are color-coded and are often thinner than training bumper plates. But competitive Olympic weightlifters can still use them in training because they are durable and have a dead bounce. According to Rogue, they have a shore A durometer of 88.

The Echo Bumper Plates are available in 10-, 15-, 25-, 35-, and 45-pound options. The 10- and 15-pound plates only come with a 90-day warranty, but the rest have a three-year warranty.

It’s important to note that the 10-pound plates can’t be dropped when used on their own. They’re only 0.8 inches thick and can bend or crack if they’re dropped. Amanda Dvorak, an editor on the Breaking Muscle team, tested the plates and noted how thin the 10-pounders were in person. You definitely don’t want to go against Rogue’s advice and drop them.

However, the rubber covering makes them suitable for indoor or outdoor workouts. We also like the contrast of white lettering and numbers against black rubber. Amanda commented on the sharpness of this aesthetic and how easy it was to pick out the weights she needed when she tested them for her workouts.

RELATED: Best Squat Racks for Small Spaces, Beginners, and More

Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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We consider the Bells of Steel E-Coat Machined Iron Plates the best iron weight plates due to their high-quality craftsmanship and durability. The shiny e-coat gives them a sleek, glossy appearance and helps prevent rust. If you train in a non-climate-controlled room such as a shed or barn, this can be very important, as rust can negatively diminish the life of the plates.

Coming in at 0.5 to 1.2 inches thick, these plates are thinner than most competitor plates, which can be more than 1.5 inches thick. You’ll be able to fit more plates on the bar for heavy squats and deadlifts. They fit snugly on the barbell thanks to their 1.99-inch hole diameter (Olympic barbells have sleeves that are around two inches in diameter) and are less likely to shake or bounce while you’re moving the bar. That can help provide smoother reps while you’re performing your sets. 

The machined manufacturing process that Bells of Steel utilizes results in plates with a smoother edge that makes them more comfortable to handle. Even though the lip isn’t as deep as it is on other brands’ plates, you can still easily hold onto the plates when loading or unloading the barbell or moving them around your gym.

The plates are available in 2.5 to 45 pounds. The 2.5- to 10-pound plates have a weight tolerance of three percent, and the 25- to 45-pound plates have a weight tolerance of one percent. This means that a 10-pound plate may weigh 9.7 pounds, while a 45-pound plate may weigh 44.55 pounds.

The actual weight will be close enough to the listed weight that most casual lifters won’t notice a significant difference in their workouts. But if you’re a competitive powerlifter, you may want to consider plates with a smaller weight tolerance of 10 grams (0.002 pounds) to ensure your weights are as accurate as possible for your training.

Best Steel Weight Plates: Rogue Calibrated Steel Plates

Rogue Calibrated Steel Plates

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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The Rogue Fitness Calibrated Steel Plates are made for heavy training. They’re so thin that you can use them to load up to 1,500 pounds on a traditional Olympic bar — the 55-pound plate is just 27 millimeters (one inch) thick. There aren’t many people training in a home gym that would need that much weight, but you can fit as many plates as you need on the bar with space to spare. 

Unlike rubber plates, steel plates are not meant to be dropped, so they aren’t the best choice for Olympic weightlifting. But powerlifters and strength training enthusiasts will appreciate both the color-coded plates and how precise they are. The colors represent universal standards for various weights:

• Red = 55 pounds / 25 kilograms
• Blue = 45 pounds / 20 kilograms
• Yellow = 35 pounds / 15 kilograms
• Green = 25 pounds / 10 kilograms
• White = 10 pounds / 5 kilograms
• Black = 5 pounds / 2.5 kilograms

The Rogue Calibrated Steel Plates are verified to be within 10 grams (0.002 pounds) of the number listed on the plate. If you want to have absolute confidence in the weight you’re attempting to lift, you should opt for calibrated plates like these.

The kilogram plates are approved by the International Powerlifting Federation (IPF), which is considered the top powerlifting league in the world. The pound plates are not approved because the IPF uses kilos to determine weight in competition but are made with the same specifications. Both versions have a 50.4-millimeter collar opening and range from 90 millimeters to 450 millimeters in diameter.

There is a little extra investment that comes with the IPF certification for the kilo plates and the accuracy with which these plates are manufactured. The 45-pound pair costs around $225, but non-calibrated plates of the same weight from other brands cost closer to $150. Fortunately, you can be assured that the Rogue Calibrated Steel Plates will be there for every workout you take part in for the foreseeable future.

Best Urethane Weight Plates: Titan Urethane Bumper Plates

Titan Fitness Urethane Bumper Plates

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Urethane is a combination of rubber and plastic that is much more resistant to damage than other materials used to make plates. Urethane plates like the ones from Titan Fitness can withstand many drops, slams, and bounces that other materials may not.

The Titan Urethane Plates are very durable and would serve Olympic lifters well in training. Even though the colors are vibrant (they utilize the same color standards listed above in our review of the Rogue Calibrated Steel Plates), they have a simple look to them. Still, they do their job effectively and can withstand hundreds of drops. You can use them indoors or outdoors, and the colors shouldn’t fade, nor should the material crack or chip easily.

Furthermore, whether you buy them in pairs or in a full set, you won’t have to deal with the odor that is common with other rubber plates on the market.

They are thick, with the 55-pound plate coming in at 56 millimeters (2.2 inches), compared to steel or iron plates that often top out at about 1.5 inches thick. However, they’re still thinner than other regular bumper plates we’ve seen, which can be over three inches thick. They will take up space on the barbell, which may be a detriment to those who can squat or deadlift 400 to 500 pounds or more. However, this could also be a good thing because the weights can distribute the impact of the drop better than thinner plates.

Interestingly, even though they are supposed to have a dead bounce, Amanda Dvorak (Breaking Muscle’s Reviews Editor) didn’t find that to be the case when she tested them. She loaded a barbell with the 10-kilogram plates and noted that they rebounded pretty high when she dropped the bar from hip height. However, she didn’t test the heavier plates, and it’s possible that they have more of a dead bounce than the lighter ones since they’re thicker.

More durable gym equipment means a greater return on the investment, and that is what you’ll get with the urethane bumper plates from Titan.

RELATED: Best Weight Benches for Beginners, Small Spaces, With Racks, and More

Best Bumper Weight Plates: PRx Crumb Bumper Plates

PRx Crumb Rubber Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Crumb rubber plates are among the toughest on the market. They are made out of recycled rubber, which can be more durable than virgin rubber, and they shouldn’t cause significant floor damage when they are dropped. Furthermore, they will make less noise than other forms of rubber or iron plates.

The PRx Crumb Bumper Plates can be used for all levels of training in any environment. They are able to withstand numerous drops from overhead, though you shouldn’t drop a barbell loaded with only the 10- or 15-pound plates. They don’t have the thickness to support that kind of impact on their own.

The thicker plates like the 45’s will likely take up a lot of real estate on the barbell sleeve. PRx hasn’t disclosed the thickness of these plates, but other crumb bumper plates we’ve seen can be as thick as 3.9 inches. PRx’s crumb bumpers appear to be about the same thickness, which doesn’t surprise as since crumb bumper plates usually come from the same manufacturer. However, they provide a snug fit to the barbell sleeve, which will help cut down on the wear and tear of the bar.

You can get the PRx crumb bumper plates in solid black or choose color-flecked plates. They’re made with the same crumb rubber, but the color-flecked plates have little pops of color that correspond to the universal color-coding system described above.

Like all crumb bumper plates, the PRx plates are very bouncy. When Amanda Dvorak (an editor on the Breaking Muscle team) dropped a barbell loaded with the 45s from hip height, it rebounded a couple of inches above her knees. This is important to note if you don’t want your barbell to bounce uncontrollably and damage other equipment in your home gym.

Furthermore, Amanda found the plates to be slippery and difficult to handle when her hands got sweaty. She recommends toweling off your hands before handling the plates if you don’t want them to fall out of your grip.

Crumb rubber plates won’t ever be seen in a sanctioned powerlifting or Olympic weightlifting contest, but if you need big plates for a low price, crumb rubber is the way to go, and PRx has very high-quality products that you can count on for years.

Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates

Force USA Rubber Coated Olympic Weight Plates

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Force USA’s Rubber Coated Olympic Weight Plates are reliable weights and can be used for different exercises without a barbell since they have handles. For example, you can use them for lateral raises or bicep curls. The grip plates also have grooves in the handles to prevent them from slipping from your hands when loading them onto a barbell or storage rack.

They can’t be dropped on the floor like rubber bumper plates, but they would be a wonderful asset for general strength training in a garage gym setting. You can buy them in sets of four for the five- or 10-pound plates; in pairs for the 25-, 35-, or 45-pound plates; or in sets of up to 640 pounds.

The Force USA Rubber Coated Olympic Weight Plates are easy to maintain and care for. If you get chalk or dirt on them, you can simply wipe them with a damp rag and mild dish soap. They are also rust-resistant, making them an excellent option for humid garage or basement gyms. These plates can support you at the beginning of your fitness journey and provide the resistance you need as you get stronger and train harder.

RELATED: Best Trap Bars With Open Designs, Multiple Grips, and More

Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Eleiko IWF Weightlifting Training Plates

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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Eleiko is considered the brand for Olympic lifting, and these training bumper plates are almost identical to those used in International Weightlifting Federation (IWF) competitions. They are certified to be within 0.5 percent of the stated weight, which is among the lowest weight tolerance we’ve seen

They are easy to hold and slide onto the barbell due to their rounded edges and raised lips, and they have a minimal bounce. They can be dropped safely with minimal risk of injury to you or damage to your equipment. Because they’re made with SBR, a synthetic rubber known for its exceptional durability, you can expect them to last for years.

While the Eleiko IWF Weightlifting Training Plates can be used for bodybuilding and general fitness training, they’re a bit overkill for individuals who don’t compete in Olympic weightlifting. They don’t come in pairs, and a single plate can cost more than $400. This is nearly double the cost of competitor plates that are sold in pairs.

Furthermore, they are not available in pounds like the others on this list, as the IWF only recognizes kilograms in competition. 

Even though these plates are best for the snatch and clean and jerk, they can also be used for front squats, back squats, push presses, and plenty of other exercises. They don’t come in 2.5- or five-kilogram options, which may make progressive overload (gradual increases in weight) more challenging, but you can find other plates in those weights on Eleiko’s website.

Different Types of Weight Plates

There are various types of weight plates, and the training discipline you follow will determine which are best for you.

Rubber bumper plates are used in many commercial gyms for CrossFit and Olympic lifts. They can serve garage gym owners very well, too, because they can be dropped without the force from those drops damaging the center or outside of the plates, creating holes in the floor, or bending the barbell itself.

Rubber plates can be made from urethane, virgin rubber, or recycled crumb rubber. Crumb rubber is usually more cost-efficient but has a lower durometer rating and, therefore, a higher bounce. Urethane is durable and offers more of a dead bounce because it’s a harder material.

Cast iron or steel weights are more solid, and they are traditionally thinner. While bumper plates can be nearly four inches thick (especially if they are made of crumb rubber), iron and steel weights are usually only a couple of inches thick. That allows you to add more of them to a bar so you can train with more weight. The price point for iron plates is often lower than for rubber plates as well.

You can also find calibrated steel weight plates. They are designed to be within 0.25 percent or 10 grams of the listed weight. This is beneficial for competitive lifters who want to ensure the weights they lift in training are as accurate as possible, so they can feel more confident about their attempts during a meet.

Benefits of Weight Plates

Weight plates can almost be called an essential item on a list of must-have fitness equipment. Plates can be used on Olympic barbells or on specialty bars like trap bars to adjust the weight you’re attempting to lift, allowing you to gradually get stronger over time.

You can even use them as a training tool on their own. Plates with handles can be held and used as a form of resistance for movements such as shrugs, curls, and rows. You could also hold plates without handles with both hands to do exercises such as front raises or Russian twists.

What to Consider When Buying Weight Plates

Training Style and Goals

What training discipline you follow will help you determine the best weight plates to buy. Olympic lifters and CrossFitters should use rubber bumper plates so you can drop your barbell from overhead without causing damage to the plates, the bar, or your floor. However, powerlifters and individuals who don’t plan on dropping their weights may opt for iron or steel plates instead. Because they are thinner, you can add more of them to a barbell. 

Durability

If you know that you’ll use your weight plates often, you’ll want ones that will hold up to heavy use, such as urethane rubber plates. If you train outdoors or in a room that isn’t temperature-controlled, look for plates that can withstand hot and cold temperatures and being dropped on concrete. Crumb rubber plates won’t crack or chip easily when used on rough surfaces, but the steel inserts tend to pop out sooner because of how bouncy the plates are. This places more stress on the barbell and the plates, increasing the likelihood of the inserts popping off. Nearly any kind of bumper plate will have rust-resistance capabilities, but if you prefer metal plates, those with a powder coat or e-coat will be less susceptible to damage.

Budget

As with any other endeavor, you want to make sure your hard-earned money is being invested properly. Plates can cost anywhere from $1 per pound to as much as $5 per pound. The material and manufacturing of plates will factor in those costs.

Iron plates used to be much cheaper than bumper plates, as bumper plates have more material. However, the gap has closed within the last couple of years due to an increase in the cost of iron for the manufacturers.

Shipping and the origin of the material can also influence the price. If the materials are sourced from overseas or you live close to a particular brand, you likely won’t spend as much money.

Another thing to consider is whether you want to buy one pair of weight plates at a time or purchase a set with multiple pairs. In our experience, buying them in sets is the most cost-effective option.

It’s important to stay within a financial range you’re comfortable with, but I do suggest that investing in higher quality plates once would be better financially in the long run.

Warranty

If you’re going to part ways with your hard-earned dollars, then you want to know that you’re getting the best return on investment. If something goes wrong, then you should be able to get that money back. Most companies have solid warranties when it comes to gym equipment such as plates, dumbbells, and barbells. Check out those policies before you hit the order button.

Most bumper plates have two or three-year warranties for larger weights with smaller weights (10-15 pounds) having 90-day warranties due to how thin they can be and the likelihood they could suffer damage if dropped on their own. Consider all the above and think about your training environment so you can make the best choice possible.

Bumper Plates vs. Metal Plates

Bumper plates consist of a steel core with a thick rubber covering and are made to be dropped. Lifters consider them a safer option because there’s less risk of damage to your floor if you need to bail a lift. Because bumper plates are thicker, the weight is distributed further across the barbell and further away from your center of gravity. This can make the weight feel easier to lift.

Metal plates have been around for as long as the barbell itself and are traditionally thinner. They can be made out of cast iron or steel. You can’t drop them without the risk of damaging your floor since they don’t bounce like rubber plates. They’re also much noisier than bumper plates, and the noise can disrupt other individuals in your home.

Calibrated vs. Uncalibrated Plates

Calibrated steel or iron plates are certified to be within .25 percent or 10 grams (whichever is less) of the weight listed on the plate. Calibrated plates are used in competitions and are validated before being put on the platform. If the weight is not listed as calibrated, then it’s definitely uncalibrated, meaning it can be anywhere within one to three percent of the weight listed on the plate. A 45-pound plate, for example, may weigh anywhere from 43 to 47 pounds, and you would have to weigh it yourself to know for sure.

Calibrated plates can be a better choice for competitive powerlifters because the weights you lift will be more precise. But since they cost $0.70 or more per pound than uncalibrated plates, most home gym owners who want to save money will be just fine with non-calibrated weight plates.

Weight Range

Bumper plates typically range from 10 to 45 pounds for American weight plates or five to 25 kilograms for international plates. Steel or iron plates can go from 2.5 to 45 pounds or 1.25 to 20 kilograms. Some companies make plates as high as 55 or 100 pounds or 25 or 50 kilograms.

Final Thoughts

The weight plates are a part of the foundation for many home gym owners, and the kind you buy should be a careful decision to make. They are literally the resistance you will use to reach your personal fitness goals. Consider the type of training discipline you follow, your training environment, and your budget when choosing the plates you want to use. The right weight plates can provide the challenges you need to get better for years to come.

Best Weight Plates: Side-by-Side Comparison

Best Weight Plates Overall	Best Budget Weight Plates	Best Rubber Weight Plates	Best Iron Weight Plates	Best Steel Weight Plates	Best Urethane Weight Plates	Best Bumper Weight Plates	Best Weight Plates With Handles	Best Olympic Plates
REP Fitness Black Bumper Plates	REP Fitness Old School Iron Plates	Rogue Fitness Echo Bumper Plates	Bells Of Steel E-Coat Machined Iron Weight Plates	Rogue Calibrated Steel Plates	Titan Fitness Urethane Bumper Plates	PRx Crumb Rubber Bumper Plates	Force USA Rubber Coated Olympic Weight Plates	Eleiko IWF Weightlifting Training Plates
Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Rubber, steel inserts Thickness: One to 2.8 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: Three percent Materials: Iron Thickness: 0.5 to 1.5 inches	Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Virgin rubber, stainless steel inserts Thickness: 0.83 to 2.4 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: One to three percent Materials: Cast iron Thickness: 0.5 to 1.2 inches	Description: Weight range: 0.25 to 55 pounds Weight tolerance: 10 grams Materials: Steel  Thickness: 4.5 to 27 millimeters	Description: Weight range: 10 to 55 pounds Weight tolerance: One percent Materials: Urethane, chrome-plated steel disc insert Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)	Description: Weight range: 10 to 45 pounds Weight tolerance: Unknown Materials: Recycled crumb rubber Thickness: 1.25 to 3.25 inches	Description: Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms Weight tolerance: Unknown Materials: Iron with rubber coat Thickness: Unknown	Description: Weight range: 10 to 25 kilograms Weight tolerance: 0.5 percent Materials: Rubber Thickness: 35 to 58 millimeters
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Weight Plates Overall

REP Fitness Black Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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Best Budget Weight Plates

REP Fitness Old School Iron Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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Best Rubber Weight Plates

Rogue Fitness Echo Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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Best Iron
Weight Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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Best Steel Weight Plates

Rogue Calibrated Steel Plates

Description:

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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Best Urethane Weight Plates

Titan Fitness Urethane Bumper Plates

Description:

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Best Bumper Weight Plates

PRx Crumb Rubber Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Best Weight Plates With Handles

Force USA Rubber Coated Olympic Weight Plates

Description:

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Best Olympic
Plates

Eleiko IWF Weightlifting Training Plates

Description:

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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In November of 2022, at the World Natural Bodybuilding Federation (WNBF) World Championships, Chris Elkins scored arguably the highest accolade of his bodybuilding career when he captured a world title in the Men’s Physique division.

Elkins, who turned pro as a natural bodybuilder (Men’s Open division) in 2015 before earning a Men’s Physique pro title in 2019, has been a competitor for 10 years and shows no signs of slowing down.

He is currently prepping for two upcoming contests — the 2023 WNBF Pro Universe, taking place on Sept. 23 in White Plains, NY and the 2023 WNBF KAGED World Championships set for Nov. 18-19 in Seattle, WA. Elkins provided some training insights with a video posted to his YouTube channel on Sept. 5, 2023, detailing a glute and hamstring-focused workout while also featuring his go-to method for training abs.

The WNBF, the organization in which Elkins has competed for more than eight years, prides itself on being one of the most stringently drug-tested bodybuilding federations — incorporating polygraph testing as well as in-contest and offseason drug testing. Their goal is encourage natural competition without the assistance of performance enhancing drugs, including anabolic steroids.

At the time of the video’s filming, Elkins was roughly three weeks out from the WNBF Pro Universe contest and stated that his current condition was already set for presentation. For context regarding his overall physique, he has previously stated that he is 5-feet, 6-inches tall.

“This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is a little bit surprising because last year for the first show [2022 WNBF Pro Universe], I got down to 148 [pounds/67.1 kilograms]. Some of my friends are saying that they don’t think I’ll even need to get under 150. I know by Worlds, I’ll probably be close to 148, but last year I got down to 143 … but I do feel I look the best I’ve ever looked and I’m really excited.”

Before leaving for the workout, the 39-year old Elkins mixed up an intra-workout formula containing BCAAs, as well as creatine. Due to the time of day, he opted to avoid any pre-workout stimulants.

He then walked to the gym for his training session, where he planned to target his posterior chain — glutes and hamstrings — paired with some abdominal work. He was joined by his girlfriend/training partner, as well as his 11-year old son (who was briefly shown performing a back workout of his own).

Barbell Hip Thrust

Elkins began his workout with the barbell hip thrust, an efficient glute-focused exercise. He was shown performing three sets for eight to 12 reps, but the specific weight wasn’t provided. Elkins made sure to set his feet in a position that allowed his thighs to be parallel to the ground in the top position, with a 90-degree knee angle for optimal stability and muscle recruitment.

Lying Leg Curl

Moving into the second exercise, Elkins complained of low energy and lightheadedness due to having eaten only 1,000 calories during the day, including just 68 grams of carbohydrates. Still, the champion bodybuilder progressed to training his hamstrings with lying leg curls. Elkins was shown on video performing one set of 10 reps, but didn’t clarify if that was the entirety of the leg curls.

Single-Leg Glute Press

Elkins proceeded to a unique leg exercise — a single-leg glute press, performing a “back kick”-style movement to recruit his glutes and hamstrings. He performed one set of 10 reps on camera, previously noting that his glutes were “already done” with the movement.

Elkins then moved into the ab training portion of the workout. He explained that he’d been “lazy” in neglecting direct ab training throughout contest prep, relying on his strong genetics to carry him through. Still, he targeted them with an intense superset of paired exercises on a decline bench without additional resistance.

Decline Crunch

Elkins hooked his feet into the support pads and reclined his upper body fully onto the bench. He performed 12 slow and steady repetitions using a full range of motion, moving from flat on the bench to completely crunched forward, before switching immediately to the next exercise.

Reverse Crunch on Decline Bench

Elkins inverted his body position, grabbing the leg support handle with both hands and extending his legs straight. He again used a full range of motion for the reverse crunch, bringing his legs from floor-level to above his head, while raising his hips nearly above his shoulders. He completed nine repetitions before ending the set. He didn’t detail how many total sets were performed, but the Men’s Physique champion did offer some ab training advice.

“The key on these decline sit-ups is a full stretch at the bottom. You’re getting spinal flexion because that’s what works the rectus abdominis [ab muscle]. This is my favorite ab superset because it works the entire abs from top to bottom. This one [decline crunch] you’re getting more focused on the top, you’re getting both a contraction and stretch. And then on the reverse crunches, you’re getting a great lower ab workout and you’re really controlling that negative [lowering or stretching phase]. All about that spinal flexion.”

With a pair on contests on the horizon, Elkins’ short-term plan seems in place — earning more pro victories to further cement his legacy. A win at the 2023 Pro Universe would be his third consecutive time capturing that Men’s Physique title, while wining the 2023 World Championships would be a repeat of his 2022 performance.

Featured Image: @chris_elkins / Instagram

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Bodybuilder Samson Dauda started the 2023 competitive season with his first professional win, capturing the 2023 Arnold Classic title in March. That victory secured his qualification to compete in the 2023 Mr. Olympia contest taking place in Orlando, FL the weekend of Nov 2-5.

The ’23 Olympia will be Dauda’s second appearance at the sport’s tentpole contest, having placed sixth in his 2022 debut. Based on a video Dauda posted to his YouTube channel on Sept. 6, 2023, he’s dialing in every detail to capitalize on the upcoming competition. Dauda took the time to explain a full day of his nutrition as the contest looms.

Dauda introduced the video, stating the he woke up shortly before filming and had already completed a 15-minute cardio workout. He was looking forward to a breakfast to boost his energy and mood.

Meal 1

• 100 grams (two-thirds cup) oats, one scoop whey protein powder, and water
• Five whole eggs

Dauda began his day drinking a hearty protein shake while eating a plate of scrambled eggs. He clarified that he eats similar foods during both his offseason and contest prep diets, but reduces the portion size as contests approach. This will naturally reduce his overall calorie intake. In the offseason, Dauda explained that he also has protein shakes between meals for additional calories.

Meal 2

• 250 grams (one cup) baked sweet potato
• 200 grams (seven ounces) steak

While getting the meal onto his plate, Dauda explained that he cooks multiple portions in advance and freezes them for convenience. That allows him to simply defrost and heat his necessary food with minimal prep time. This sweet potato and steak meal was one example of a “heat and eat” meal.

Meal 3 — Pre-Workout Meal

• 250 grams (one cup) spaghetti
• 180 grams (6.3 ounces) 95% lean ground beef

As he prepared for a leg workout, Dauda fueled up with a solid food meal while preparing two shakes to take to the gym — one intended to maximize the muscular pump during the session and another to replenish his exhausted muscles immediately afterward.

Dauda clarified that his personal preference was to eat his pre-training meal as close to the workout as possible, occasionally eating at the gym’s reception counter right before training. While other lifters more commonly leave time to digest before attacking an intense training session, the Arnold champ and Olympia contender has clearly found a formula that works for himself.

During Training

• One scoop pre-workout mix
• One scoop intra-workout mix (powdered carbohydrates and BCAAs)

Post-Workout Shake

• Two scoops whey protein powder, one scoop cyclic dextrin (powdered carbohydrates)
• One banana

The workout was shown in a montage without providing the exact sets and reps performed. Dauda was shown completing a variety of leg curls, supersets of hack squats and leg extensions, and Smith machine squats.

Meal 4

• Two cups white rice
• 250 grams (8.8 ounces) grilled chicken breast
• Vegetables

After returning from the gym, Dauda heated his next solid meal. Again, he relied on the convenience of reheating previously cooked foods — rice and chicken — this time adding an unmeasured but ample side of vegetables. Dauda said he was looking forward to eating this post-workout meal quickly so he could then take a nap, which he said was essential for muscle growth.

“That’s how you grow, baby. Train, eat, sleep, train again. Recovery means growth and, as we’ve all seen, I grow in prep. As long as you’re breaking down muscle and muscle’s recovering, it’s growing. Simple trick for you all. Don’t believe that, just because you’re prepping, it means you can’t grow muscle.”

Meal 5

• One and a half cups white rice
• 250 grams (8.8 ounces) grilled chicken breast

For his next feeding, Dauda repeated his previous meal with slight adjustments. He decreased the rice to reduce his carbohydrates, reasoning that they’re not as necessary since he’s further removed from the workout. He also omitted the vegetable because, as he frankly admitted, he ran out.

Meal 6

• 180 grams (6.4 ounces) salmon

Dauda ended his day with a simple meal of salmon. He took the opportunity to cook several pieces as once, prepping in bulk for the coming days, before eating one piece immediately.

Before Dauda can claim the title of Mr. Olympia, he’ll have to battle on stage against defending champion Hadi Choopan, 2022 runner-up Derek Lunsford, and a lineup of formidable competitors. If he continues improving on the size, shape, and symmetry he presented at the Arnold Classic, Dauda could make the contest a tight race.

Featured Image: SAMSON DAUDA / YouTube

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In 2021, Lucy Underdown set a record by becoming the first woman to deadlift 300 kilograms (661.4 pounds) in a contest setting. Over the following years, she proceeded to make her mark in strongwoman contests, including multiple podium placings in the UK’s Strongest Woman competition (2021-2023) and a victory at the 2023 Official Strongman Games (OSG) European Championship to become Europe’s Strongest Woman.

Her latest record-setting performance during the 2023 World Deadlift Championships (WDC) should have been no surprise to anyone following her trajectory in the strength sport. Underdown became the first woman to deadlift 318 kilograms (700 pounds).

The World Deadlift Championships took place as an adjunct competition during the 2023 Giants Live World Open (GLWO). While some athletes only participated in the WDC, athletes in both contests performed the deadlift in progressively heavier rounds and scores from the WDC-only competitors did not affect athlete rankings in the GLWO.

Underdown completed the deadlift using only a pair of lifting straps for support. While a lifting suit was allowed under strongman rules, she opted against using one and relied on her own pulling power.

With her latest World Record, Underdown broke her own deadlift record of 305 kilograms (672 pounds) set during the 2023 UK’s Strongest Woman contest in May. The 318-kilogram (700-pound) deadlift is officially the heaviest deadlift pulled in competition by a female strength athlete in either strongwoman or powerlifting.

While competitive powerlifters are not allowed to use lifting straps, the heaviest deadlift in a suit belongs to Becca Swanson who pulled 314.9 kilograms (694.4 pounds) during the 2005 World Powerlifting Congress (WPC) WPO European Semi Finals.

The Rest of the Competition

Aside from Underdown’s continued deadlifting dominance, the WDC and GLWO delivered on other fronts. In the men’s deadlift competition, Graham Hicks came out victorious with a massive 470-kilogram (1,036.1-pound) pull.

Hicks’ winning deadlift didn’t set a World Record or capture the Giants Live standing offer of $50,000 to anyone completing a 505-kilogram (1,113.3-pound) deadlift. However, his performance still bested fellow strongmen including 2022 WDC champion Rauno Heinla and Ivan Makarov — both of whom peaked at 455 kilograms (1,003.1 pounds) during the competition.

The primary contest — the 2023 Giants Live World Open — was won by Evan “T-Rex” Singleton. It was his second GLWO title, having previously won in 2021. It is also his second contest win of the 2023 competitive season, adding to his victory at the 2023 Giants Live Strongman Classic in July.

Underdown’s Next Step

After claiming yet another record, Underdown hasn’t officially announced her next competitive plans. However, in a recap posted to her Instagram following the contest, Underdown made it clear she’s not taking her continued excellence lightly.

“I started this journey [five] years ago and I never thought I’d get this far! But I’ve got much more to give! … I’m strong. I’ve always been strong and I work really [expletive] hard! I love this sport and I can’t wait to help pave the way for the women!!”

Featured Image: @lucyunders_strongwoman / Instagram

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Whether you’re aiming to sculpt your physique, enhance athletic performance, or simply get through daily challenges a little bit easier, resistance training has been shown to be the key to a more fit life. (1) “Resistance training”, however, is a broad term for many different ways to strengthen your muscles.

Most people gravitate toward lifting free weights — barbells or dumbbells. However, there are other forms of resistance training that can elicit similar, sometimes even more beneficial, results. One of the most common alternatives, found both in commercial gyms and as a convenient addition to home workouts, is training with resistance bands. 

In the big picture, free weights (which includes barbells and dumbbells) offer a straightforward load — a 100-pound barbell offers 100 pounds of resistance. Resistance bands provide dynamic tension and present a more significant challenge as the band is stretched into a longer position.

Understanding how and when to choose the right tool for the right job is vital for creating an optimal workout that will get you closer to your goals. Free weights and resistance bands might seem to be worlds apart, but once you acknowledge their similarities and differences, you will have a better idea about how to implement them into your workout to take your fitness to the next level.

In this article, we will elaborate on the debate of “free weights versus resistance bands,” explore their differences and similarities, and figure out the best times to use these modes of resistance training for better results.

Free Weights vs. Resistance Bands

• Equipment Differences
• Equipment Similarities
• How and When to Use Free Weights
• How and When to Use Resistance Bands
• Choosing the Right Source of Resistance

Differences Between Free Weights and Resistance Bands

The differences between free weights and resistance bands seem noticeable at first glance. However, there are some less obvious differences to be aware of before incorporating free weights or resistance bands into your workout routine. Each modality has its unique advantages, and knowing how to leverage them effectively can help you achieve a well-rounded fitness regimen.

Source of Resistance

One of the biggest differences between free weights and resistance bands is the source of resistance. Free weights rely on moving against the force of gravity to challenge a lifter’s raw strength. The actual weight of the equipment itself is what is used to provide resistance for each exercise.

This also means resistance remains consistent throughout the movement, and only your position of leverage and the direction of the weight will significantly alter the feel of resistance. It’s one reason why squats feel more difficult in the bottom and relatively easier as you approach a standing position.

When using resistance bands, the source of resistance comes through the use of a pliable band, commonly made from latex or rubber. The elasticity of the band means that, as you increase the band’s length, tension is increased which provides a more challenging and “heavier” stimulus.

This varied resistance — with more challenge at the end range of motion and relatively less challenge in shorter positions — can be very useful for lifters who may have an injury or those want to train a specific aspect of the exercise. The resistance profile can allow you to recruit or emphasize muscles during certain ranges of motion within a specific exercise.

Stabilization Requirement

Working with free weights requires a higher degree of stabilization, as the weights are not connected to a fixed point. This relative freedom of movement engages additional muscles to maintain balance and control throughout the exercise. This would be an advantage for those who are looking to recruit more muscle groups and want to also improve their functional strength, such an athlete that requires total-body stability. 

Resistance bands provide built-in stabilization due to their attachment points — bands are typically anchored to a fixed object which allows you to pull or push the bands’ handles. This can be advantageous for individuals looking to isolate specific muscle groups without focusing as much on stability.

In certain situations, a high degree of stabilization is not desired, as an athlete might want to perform an easier exercise variation to focus on the target muscle without worrying about other variables such as the muscular coordination needed to control a barbell or dumbbell.

Joint Stress

Depending on the exercise, free weights can exert more stress on joints due to the constant pull of gravity on the levers of the body. Stress doesn’t have to be bad, though. You want to achieve a level of stress on the joints of the body to create fatigue for growing muscle. You can perform variations of exercises, such as pressing on a flat, incline, or decline angle to adjust this stress.

In other instances, some populations might not be able to handle higher levels of stress during a particular movement. Resistance bands provide a smoother resistance curve that can reduce joint stress at the start of the movement and gradually increase stress as the band stretches. This can potentially make an exercise more joint-friendly for certain individuals who might be recovering from an injury or have limited mobility.

Portability and Convenience

When discussing portability, free weights (especially barbells) are known to be heavier and space-consuming pieces of equipment. Free weights can be bulky and require dedicated storage space. They are less portable, making them more suitable for gym environments or home setups with designated workout areas.

Resistance bands are highly portable and take up minimal space, making them ideal for home workouts with limited space, travel, and on-the-go training. They offer a versatile training option that can be easily adapted to different environments. Bands are also great for trainers who work with larger groups or “boot camps.”

Similarities Between Free Weights and Resistance Bands

For all of their significant differences, there are plenty of similarities between bands and free weights. Knowing where their benefits overlap can allow you to understand which form of resistance training would be compatible for your goals and needs.

Principle of Overloading Strength

Whether you use free weights or resistance bands, both forms of resistance training provide an opportunity to overload your body for building both size and strength. Free weights and resistance bands create tension in different ways, however, they both still provide muscular tension. This tension is what challenges your various muscle groups to create movement through exercise.

The more resistance you add, the more size and strength will grow. You can progressively increase this resistance with both methods, whether it’s adding a 10-pound plate onto each side of a barbell or advancing from a “moderate” resistance band to a thicker, heavy-duty resistance band.

Muscle Engagement

Both free weights and resistance bands engage muscle groups to meet the demands of the exercise — performing a movement under tension. To provide context, consider a biceps curl. Whether you do a biceps curl with a band or with pair of dumbbells, both exercises build tension within your biceps muscle to build size and strength.

Even though free weights and resistance bands might recruit and target your biceps muscle slightly differently, your biceps is fully engaged and will benefit from the training stimulus.

Versatility in Exercise Options

Both free weights and resistance bands offer the opportunity to mimic similar exercises through different types of resistance. As mentioned earlier, you can do a biceps curl with resistance bands or dumbbells. Both exercises are a variation of the biceps curl and will fully recruit your biceps muscles.

This idea proves that whether you have a dumbbell, a barbell or a resistance band, you should be able to mimic a wide range of exercise options that can target various muscle groups. This versatility allows you to design comprehensive workout routines that cater to your fitness goals without being necessarily limited by your equipment.

The Most Effective Times to Use Free Weights

Throughout this article, we have discussed the general similarities and differences of using free weights and bands for resistance training. Now it’s time to discuss when to choose one training implement over the other.

Building Raw Strength

Free weights are particularly effective for building raw strength and muscle mass due to the constant force of gravity. They offer a greater potential for overloading the muscle, making them an ideal source of strength training.

This is especially true as free weights allow the lifter to perform compound movements like squats, deadlifts, and bench presses that challenge multiple muscle groups simultaneously. While similar exercise can be performed with resistance bands, the maximum potential overload is superior with free weights. Few, if any, resistance bands will safely provide several hundred pounds of resistance, while a barbell can tolerate that load with plenty of room to spare.

Functional Stabilization

Free weight exercises require greater stabilization efforts from muscles and the core due to their lack of fixed attachment points. This makes them excellent for improving overall stability and coordination, which is essential for activities that demand functional strength.

This idea of building total-body stability could be beneficial to traditional athletes and for those who need to improve their fitness for daily living, such as older individuals or those who are recovering from injury. (2)

Mimicking Real-World Activities

Free weights can allow you to closely mimic real-world movements where you lift, carry, and manipulate objects with varying weights. For example, dumbbells allow you to perform farmer’s walks and other loaded carries. If your goal is to enhance performance in sports or everyday tasks, free weights can help translate your strength gains more directly.

Maximizing Muscle Activation

Some exercises, like the bench press and overhead press, allow for a longer range of motion and muscle activation when using free weights compared to bands. The ability to control the weights in all planes of movement can lead to more complete muscle development compared to resistance bands, which might be limited to certain ranges of motion due to relatively lower resistance found in certain parts of the movement.

The Most Effective Times to Use Resistance Bands

It’s true that many people who perform resistance training typically gravitate toward free weights. However, the use of resistance bands can provide a unique approach that could be very accommodating for specific populations. Bands are a versatile choice for those who need to train under unique conditions, which may require getting creative.

Joint-Friendly Workouts

Resistance bands provide a lower impact on joints compared to free weights. If you’re recovering from an injury, dealing with joint discomfort, or focusing on joint mobility, resistance bands offer a relatively gentler form of resistance that minimizes stress on your joints without compromising muscular stress.

Variable Tension Within Range of Motion

Resistance bands offer variable resistance that changes based on the stretch of the band. Arguably, this matches the natural strength curve of muscles, providing greater tension where your muscles are strongest and less tension where they’re weakest. This can lead to a safer approach on movement if that specific stimulus is provided. 

Isolation for Rehabilitation

Resistance bands are excellent for isolating and activating specific muscle groups. This is due to the fact that the resistance bands start off lighter, and build in tension with the stretch of the band.

When using a resistance band for rehab exercises, you can anchor and perform movement strategically to help activate targeted muscle groups in specific positions that might be more beneficial for someone with an injury.

An example of this could be doing internal and external shoulder rotations. The more you rotate the shoulder joint, the harder it becomes. This means the band is light at the beginning of rotation, which would be the shoulder’s weakest position, and resistance increases as the shoulder moves through the range of motion.

Travel-Friendly and Versatile

If you’re often on the go or don’t have access to a full gym, resistance bands are an efficient way to stick to a training routine. They are highly portable and take up minimal space. Bands can provide a challenging workout anywhere, making them a convenient option for maintaining your fitness routine while traveling or in limited spaces.

Which Source of Resistance is for You?

Choosing between free weights and resistance bands depends on your fitness goals and overall circumstances. Free weights are excellent for building sheer strength through heavy loading, making them ideal for compound movements like squats and bench presses.

On the other hand, resistance bands are joint-friendly and provide variable tension that matches natural strength curves, aiding in balanced muscle activation and isolation exercises for smaller stabilizing muscles. They are great for rehabilitation, “prehabilitation,” and on-the-go workouts due to their portability and versatility.

Learning the pros and cons of each of these forms of resistance training will help you integrate one, or both, into your routine. This can create a comprehensive approach that addresses your strength and adaptability by offering a well-rounded fitness regimen tailored to your needs.

References

1. Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
2. Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The intensity and effects of strength training in the elderly. Deutsches Arzteblatt international, 108(21), 359–364. https://doi.org/10.3238/arztebl.2011.0359

Featured Image: InnerVisionPRO/ Shutterstock

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