Types of Free Weights

Training regularly with free weights will result in gains in muscle mass, strength and power. Free-weight training can involve the use of barbells, dumbbells and various types of racks and benches. You can choose among a wide variety of free-weight equipment, but always use the equipment safely and perform the exercises with correct technique. It is important that you increase the weight gradually as you get stronger and your training progresses.

Barbells

Barbells come in different sizes and can be adjustable or fixed. An adjustable barbell allows you to change the weight by adding or removing weight plates. You can attach weight plates to the bar using collars or locks. You cannot adjust the weight on a fixed barbell because it has a predetermined weight. This means you will need to buy several because you will need to use different weights for each exercise in your program. Exercises that you can perform with a barbell alone include the high back squat, bent-over row and the deadlift.

Dumbbells

Dumbbells are also available in fixed and variable varieties. A cost-effective approach to free-weights equipment could be to get two adjustable dumbbells with weights that are suitable for your training level. You can carry out a wide range of exercises with dumbbells, and a program that includes dumbbell exercises combined with body-weight exercises can be very effective. Dumbbell exercises that you can perform with no other equipment include the lateral raise, front raise and upright row.

Adjustable Weight Bench

You can perform some free-weight exercises on a bench in a sitting or lying position. A flat bench allows you to bench press with a barbell or a dumbbell. An adjustable bench allows a wider range of exercises. According to Frédéric Delavier in his book "Strength Training Anatomy," performing a bench press on a declined bench works the lower part of the pectorals and performing them on an inclined bench targets the upper pectorals. You can perform incline dumbbell flys on the inclined bench. Increasing the angle of the bench to the seated position also provides a range of options. You can execute dumbbell or barbell seated presses using the bench in the seated position to target the deltoids while the raised bench supports your back. You can also sit on the bench without the back raised to do such exercises as the seated dumbbell triceps extension.

Homemade Weights

You don't necessarily need to visit the gym or purchase expensive equipment to start training with free weights. You can use household items to provide resistance for your muscles to work against. Food cans make ideal dumbbells, and you can make variable weights by filling plastic bottles with varying amounts of water. Healthy Exercise World recommends that you use weighted socks as a method for increasing the weight you lift. You can fill the socks with multiple food cans to increase resistance for your front raises, lateral raises or shoulder presses.