Equipamento

Peso livre

A long bar loaded with plates at both ends. Because both hands hold the same bar, it carries the heaviest loads and anchors the compound lifts — bench press, squat, deadlift. Load steps down to 1.25 kg plates, which makes the barbell the clearest way to track strength progression. Its drawback is that the two sides can compensate for each other, letting a weaker side hide behind a stronger one.

Peso livre

A free weight held in one hand. Each arm works independently, so a dumbbell exposes and then closes a left-right strength gap that a barbell would hide. Range of motion is wider too — on chest and shoulder work the wrist and shoulder can follow their natural path. The trade-off is stabilisation: the same movement takes less weight with dumbbells than with a bar.

Peso corporal

Movements that need no equipment at all — your own body is the resistance. Push-ups, pull-ups, dips, squats and planks all belong here. Since you cannot change the weight, progression comes from changing leverage instead: harder angles, single-limb versions, slower tempo, or more reps. This is the backbone of home training and of holding conditioning while travelling.