Resistance training can improve your strength, metabolism, bone density and resistance to injury, which is why it’s endorsed by numerous health authorities, including the Mayo Clinic. The two most popular options for resistance are free weights and machines. While both are considered effective, the National Strength and Conditioning Association believes that free weights may offer some benefits over machines, such as increased motor recruitment and core muscle activation.
Step 1
Select appropriate weights. Without a machine to stabilize the weight for you, selecting a weight you can handle becomes even more important. To minimize the risk of injury as you learn the exercises, select weights that you can perform at least 10 repetitions with.
Step 2
Breathe throughout the set. Holding your breath is a common reaction to exertion. Holding it for an entire set of 10, however, can cause you to pass out. Inhale as you lower the weight and exhale as you lift it. If you have trouble remembering to breathe, count your reps out loud. Counting out loud forces you to exhale, cuing you to breathe.
Step 3
Use proper posture. Many free weight exercises, especially lifts performed while standing, can place potentially dangerous loads on your back. Maintain your posture by keeping your chest up, your shoulders back and your head facing forward.
Step 4
Use a spotter. Some exercises, such as the squat and bench press, place your body under the weight--a dangerous place to be if something goes wrong. Never perform these exercises without the use of a trained spotter.
Step 5
Use grip aids. Weights can become slippery and hard to hold onto when your hands get sweaty. Lifting chalk will keep your hands dry and your grip strong. For facilities that do not allow chalk, invest in a set of weightlifting gloves.
Tips and Warnings
- Don't be afraid to progress slowly when learning to lift free weights. Take the time to practice technique before attempting heavy weights.
- Lifting free weights can be dangerous to people with certain medical conditions. Always consult your doctor before beginning a program.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- Mayo Clinic: Strength training: Get stronger, leaner, healthier
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