10 Reasons You Need A Weight Bench

Body Solid GFID225 Folding Adjustable Weight Bench

There are numerous reasons why you need a weight bench for your workouts to improve various different goals. A weight bench can be used in a number of ways to influence your training goals in a positive manner. Read ahead for ten reasons why you need a weight bench in your health club or home gym!

1. Versatile

First of all, the weight bench can be used for so many different muscle groups and exercises. It is very beneficial in aiding you to change up your workout routine to give your muscles something more and get rid of those plateaus by adding variety.

2. Plyometrics

Standard flat weight benches can be used for a variety of different plyometric exercises. This includes plyometric push ups, box jumps, depth jumps and single leg jumps.


Utilise your weight benches for a number of different exercises in a HIIT work out. Including a weight bench in your High Intensity Interval Training (HIIT) can change things up a little. Use it for step up intervals with 20 seconds on and 40 seconds off for 15 minutes. You will really feel the burn, and as a result, have an effective and efficient calorie-burning workout.

4. Strength Training

This is a bit of an obvious one but yes, strength training can be completed for so many parts of the body on a weight bench! You can use it for body weight exercises as well as those that utilise dumbbells, weight plates, barbells and thera-bands. There are so many options for you to change up your program and add in something new and challenge your body. Train your chest, back, bi’s, tri’s, quads, hammy s and even your calves. They are great for getting strength into all areas of your body.

5. Muscle Building

Again, it is the same as for strength training a weight bench is an essential component at some stages in a muscle building program It is for the same reason as strength training that it encourages the use of all parts of your body. Try adding some bench based exercises today as an extra exercise for your superset to get the metabolic stress into your muscles to allow them to hypertrophy.

6. Core Training

Core training does not have to be limited to the floor, your body weight or just plain old dumbbells, weight plates and barbells. You can use a weight bench in so many ways to activate and strengthen your core muscles. There are a number of different bench types that can be used for even more types of exercise to activate a multitude of different muscles in your core. Make your plank, crunches, gluteal bridges and hip thrusts harder by utilizing a bench!

7. Muscular Endurance

Use the weight bench to increase your muscular endurance. Choose an area of your body that needs more endurance for whatever it may be that you are training for triathlon, cycling and even falls prevention to make those muscles and strong over long periods of time. Low to moderate weight with high repetitions will get you there with weight bench based exercises.

8. Cardio

Get your heart rate up by utilizing a bench for specific exercises in a cardio circuit. You can incorporate step ups, side step ups, single leg step ups, hop-overs, box jumps and many more. Utilise them in a speed intervals to up the challenge.

9. Rehabilitation

Rehabilitation is important post surgery or injury. Incorporating a bench in your rehabilitation program can be a great idea under the guidance of your physiotherapist, exercise physiologist, rehabilitation therapist or personal trainer. A weight bench can be used for certain exercises prescribed by your particular health professional to rehabilitate the back, knee, hip, ankle, wrist and/or shoulder. Rehabilitation programs for post cardiac surgery and post pregnancy can also positively implement the use of a weight bench. It can also be a useful tool in your pre-habilitation prior to certain surgeries as well to ensure you are string throughout the process and better able to heal post surgery.

10. Home Gym

If you buy one piece of equipment for your home gym, make it a weight bench. As per the previous nine points, there are so many ways you can use a weight bench to achieve the goals you want. Making use of one as a home gym is the perfect solution. Save money in the long run by buying your own weight bench to create your own home gym rather than spending hundreds of dollars on a gym itself.


As you can see there are quite a few reasons as to why you need a weight bench. With so many possibilities to incorporate one into your workout routine, why not start on your next visit to the gym. If you aren’t attending the gym, why not buy one for home. With all the possibilities you are able to utilise a weight bench for, a weight bench would be a perfect addition to your home gym. If you are stuck with what types of exercises to do, consult your local gym’s personal trainer or an exercise physiologist; they are there to help you exercise appropriately and efficiently!