Using free weights for weight training offers many benefits. Free weight workouts can be done at a fitness gym or at home. There are many exercises that you can do with free weights. A complete free weight routine develops all major muscle groups in the body. For each exercise listed, complete three sets of 10 to 12 repetitions, allowing your muscles one to two minutes of rest in between sets.
Warm Up And Preparation
Step 1
Complete five minutes of low-intensity cardiovascular exercise. It’s important that you raise your heart rate, get your blood flowing, increase your body temperature and increase your breathing rate slightly before you start weight training. Many ride a stationary bike for five minutes, but you can choose whatever aerobic activity you prefer.
Step 2
Complete five minutes of light stretching. Don’t overdo it, as prolonged static stretching can adversely affect your weight training performance.
Step 3
Look over your list of exercises to check that you have all of the weights that you need. Weight training workouts are much more efficient if you don’t take too long of breaks in between exercises.
Lower Body Exercises
Step 1
Complete sets of squats. Hold dumbbells in your hands to add resistance for each exercise. To complete squats, bend your knees and push your buttocks back as you lower down into a squat until your thighs are parallel with the floor.
Step 2
Complete sets of lunges. Hold the dumbbells up at your shoulders. Take a large step forward with one leg, then bend your front knee to lower yourself down to the floor until your front thigh is parallel with the floor.
Step 3
Complete sets of dead lifts. Stand with your feet shoulders-width apart and hold dumbbells in your hands, allowing them to hang in front of you. Keep your back straight and your head up as you bend over at the waist.
Upper Body Exercises
Step 1
Complete sets of bent over rows. Stand with your feet shoulders-width apart and hold dumbbells in your hands. Bend over at the waist while keeping your back straight, allowing the dumbbells to hang down to the floor. Pull the dumbbells up towards your torso, driving your elbows back up toward the ceiling.
Step 2
Complete sets of shoulder presses. Hold dumbbells up at your shoulders. Extend your elbows and push the dumbbells toward the ceiling.
Step 3
Complete sets of bicep curls. Hold dumbbells in front of you with your palms facing away from you. Keep your elbows into your torso as you bend them and bring the dumbbells up toward your chest.
Tips and Warnings
- Choose dumbbells that are appropriate, which can vary greatly between exercises. If you pick a weight and you’re unable to complete 10 repetitions, choose a lighter weight next time. If you complete more than 12 repetitions, a heavier weight should be used.
- Using free weights for weight training offers many benefits, but they do pose some possible dangerous situations if you lose control or if they’re dropped. If you’re working out alone, you may want to pick a somewhat lighter weight that you’re completely comfortable using. Leave your more intense workouts with heavier weights for when you have a workout partner.
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