Have you ever felt intimidated by the barbells and dumbbells in a gym?
“How do I even use those things?” you might have thought. Or maybe, “What weight should I start with?”
Totally understandable. Machines often come with diagrams and instructions — barbells and dumbbells don’t. So it’s no surprise that many people avoid them at first.
Here’s the truth: barbells and dumbbells can dramatically improve your strength, fitness, and confidence — and they’re not nearly as scary once you get a little guidance.
Let’s break them down.
Dumbbells
Dumbbells come in all shapes and sizes. Some are rubber-coated, some are metal, and some are adjustable so you can increase or decrease the weight.
They usually go up in 2.5kg or 5kg increments, though you’ll often see smaller 1kg or 1.5kg weights available for beginners or rehab exercises. On the heavier end, dumbbells can go well over 40kg, but most gyms stock up to around 30–35kg per dumbbell.
They’re most often held in the hands, and occasionally carried on the shoulders for certain exercises.
Here are just a few upper body exercises you can do with dumbbells:
- Overhead presses
- Chest presses
- Pull-overs
- Side, front, and rear delt flys
- Shrugs
- Bent-over rows
- Biceps curls
- Triceps extensions
And yes — dumbbells are great for lower body training too:
- Goblet squats
- Lunges
- Deadlifts
- Step-ups
- Snatches
- Cleans
Whether you’re looking to build strength, improve mobility, or add conditioning, dumbbells are incredibly versatile and beginner-friendly.
Barbells
Barbells come in a few forms — but the most common type is adjustable, meaning you load it with weight plates depending on how much you want to lift.
The standard Olympic barbell weighs 20kg or 15kg. You’ll occasionally see lighter bars (5–10kg) for beginners or technique work.
Plates usually come in standard sizes like 1.25kg, 2.5kg, 5kg, 10kg, 15kg, and 20kg, which means you can customise the exact load to suit your strength level.
You’ll also find fixed-weight barbells in some gyms — these are pre-loaded and typically range from 10kg to 40kg in 5kg or 10kg jumps.
Most barbell exercises mirror what you can do with dumbbells, but you can usually lift heavier with a barbell, since both arms work together to control one object.
Barbells are used in:
- Olympic lifting: snatch, clean and jerk
- Powerlifting: squat, bench press, and deadlift
- Everyday strength work: rows, presses, hip thrusts, carries, and more
And no — these aren’t just for elite athletes. With the right coaching, beginners can learn barbell movements safely and effectively.
How to Use Dumbbells and Barbells Safely
We love both dumbbells and barbells — and we’ve helped hundreds of people learn to use them with confidence.
Yes, they might seem more complex than a machine at first. But once you know how to move properly, they become the most powerful tools in your fitness toolbox.
At CrossFit Structure, we offer:
- Expert coaching in every class
- 1-1 sessions to help you learn the basics
- Personalised training plans that match your goals, lifestyle, and fitness level
- Progress tracking to keep you motivated
Whether you want to get stronger, feel more confident, or just try something new — we’re here to help.
Want to learn how to lift?
Let us show you how to get stronger, safely — with coaching that meets you where you are.
Book a free consultation today:
👉 https://crossfitstructure.com/free-intro/