There are many different types of resistance equipment to use. Your choice of equipment should be based on availability, experience, and goals. There are four basic categories of equipment types:

• WEIGHT MACHINES are found in most fitness centers and train all of the major muscle groups (hips and legs, quadriceps, hamstrings, chest, back, shoulders, biceps, triceps, lower back, and abdominals). Weight machines are a good option if you are new to this type of training, as they are relatively easy to use, isolate muscles, and help to control the movement. They do not, however, mimic body weight and movement activities as well as some other types. When appropriate, adding the next few types of training to your program will be more beneficial to functionality.
• FREE WEIGHTS, such as dumbbells, can be used for a wide variety of exercises. However, they require more coordination and balance, and it may take longer to master proper technique. They are an excellent choice because of the variety of exercises that can be performed and because they require the use of additional stabilizing and assisting muscles to perform the exercises correctly. There is more correlation with everyday movement; as such they can be more functional.
• BODY WEIGHT EXERCISES, including push-ups, pull-ups and curl-ups have been a mainstay in functional exercise for years. They require no equipment and are terrific for strength gains; however, they do require a higher strength level and body awareness than machines and even some free weights. With modifications, they can ALL be performed to adjust the exercise to your strength level (for example, push-ups can be done upright against a wall), so make it a goal to include these when the time is right.
• ELASTIC TUBING, STABILITY BALLS, and MEDICINE BALLS (I call them toys in the toolbox) add increased challenge and unlimited variety to the workout while demanding balance and coordination. They are available in a multitude of designs and options and not only add a functional aspect, but can also make the workout more interesting and fun.