Barbells, dumbbells, bands, machines: how do you know which to use?  In this episode, I discuss what equipment to use and when. If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your bones, and how to safely progress from dumbbells to barbells. 

I see too many women avoid the barbell because they are intimidated, scared, or uncertain, think it's only for gym bros, or that they will get bulky. It's just not true! I share the story of my friend Jane, who very slowly journeyed from using limited weights in her living room to the dumbbell section at her gym to using all of the equipment on the main gym floor. The barbell back squat completely transformed her routine! If you are a true student of technique, there comes a point where transitioning to the barbell rack will transform your training unlike dumbbells ever could. Remember, you define what progress means. Barbells are a great option if that is what you want!

The next thing to understand when building muscle is that, regardless of the equipment you're using, improvements in muscular strength and size are the result of mechanical tension and/or metabolic stress when there is sufficient volume. What that means is, the only way a muscle can grow, change, and improve is through tension, stress, and a minimum effective dose each week. You will not build muscle if you're not getting enough stimulus according to these parameters: weight load, intensity, and enough repetitions each week.

It is possible to change your body with just dumbbells and bands, but you have to be a lot more passionate about your programming, your technique, your methodologies, and the complexity of your movements. I believe, however, that it's easier to use a barbell. I share the specific benefits of each type of exercise equipment. Barbells, for instance, are great for reducing the need for stability and provide a greater challenge in general. Again, at some point, if you want to continue to train with greater weight loads and good technique, you will have to transition to barbells. 

To improve any muscle, it must be exposed to a force that's intense enough to cause some degree of muscle stress and damage. Because the best results come when there is both mechanical tension, which means a heavy weight load, and metabolic stress, it underscores the value of bigger movements that involve multiple muscles and your entire body as a whole. I think the concept of weight-bearing exercise for good bones is really BS because the truth is, your muscles and your bones are already used to your current body weight. Impact exercises are a great way to improve bones. 

Ultimately, anything is better than nothing. If you're strength training, first make sure that you are challenging your muscles beyond their current ability, and if that's with dumbbells and bands, I’m sending you a high five! 

I hope you enjoyed this episode! 

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.

To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

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Topics covered

• (05:10) Don’t avoid the barbell! 
• (10:00) Technique trumps everything! 
• (17:15) Benefits of each type of exercise equipment
• (28:21) When dumbbells are great and when it's time to transition to barbells 
• (31:30) How muscles and bones respond to barbells vs dumbbells 
• (37:31) Myth: Dumbbells are safer than barbells

Resources Mentioned

• Research on how resistance training volume enhances muscle hypertrophy, not strength
• Research on the most effective variable in resistance training
• Research on maximizing muscle hypertrophy
• Research on the regulation of bone health through physical exercise
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.