Free weights are tools used for strength training, commonly found in fitness centers and home gyms. Free weights can help tone specific muscle groups and improve muscular strength. Free weights require the user to move the weight through a range of motion against gravity. Consistently using free weights can improve muscular strength, power or endurance. Over time, adaptations will occur within the muscles, tendons and ligaments of the targeted joint.
Features
Free weights are versatile, portable and relatively inexpensive. Free weights come in a variety of colors, sizes and shapes. Free weights may be in barbell or dumbbell form. Barbells on average range from four to six feet; dumbbells are smaller, hand-held weights. Many users prefer free weights over weight machines because of their ability to simulate real-life lifting situations. Free weights also help increase core strength, stabilization and balance.
Routine
Free-weight exercises vary within muscle groups. The American College of Sports Medicine has created guidelines for those seeking to build strength, endurance and power. You can build muscle strength by lifting moderate to heavy weights, completing one to three sets of five to eight repetitions each. You can build muscle endurance by lifting low to moderate weights and completing one to three sets of 15 to 20 repetitions each. You can improve muscular power by using heavy weights for one to three sets of three to five repetitions each. Routines should alternate among muscle groups, allowing for enough recovery between lifting cycles. Free weights can be used to lift arms and add weight to lower body exercises.
Muscle Groups
You can incorporate free weights into upper-body, core and lower-body exercises. The American College of Sports Medicine suggests biceps curls, triceps extensions, shoulder presses, bench presses and rows. You can also use free weights to strengthen the core muscles in the lower back and the abdominal and and oblique muscles. Add free weights to increase resistance while training lower-body muscles like the hamstrings, quads, calves and glutes --- perform squats, lunges and heel raises, for example, while holding weights in your hands.
Benefits
Frequent use of free weights strengthens muscles, the Mayo Clinic reports, with the resistance provided by the weights forcing muscles to adapt and overcome the stress. Two to three weight-training sessions, 20 to 30 minutes each, per week will improve muscle tone and strength, the clinic recommends. Free weights can also help increase weight loss, calories burned and bone strength, the American College of Sports Medicine adds.
Warning
Proper technique is the most important factor to a lifting program. Lifters often overestimate their ability to lift heavy weights. Overloading the body with heavy weights can result in improper lifting techniques. When lifting, keep a straight spine and avoid hyperextension of muscles. Improper lifting techniques can cause injuries to muscles, tendons and ligaments. Lifting too frequently will not allow your muscles to recover. You should allow muscles at least one day of rest to recover between weight-training sessions. Consult your doctor before beginning any new exercise regimen.
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