Free weights, also known as dumbbells, are versatile and easy to use. Found in every gym, free weights allow the user to work every major muscle group, from legs to upper body. Unlike gym equipment such as weight stack machines, free weights are portable and you can perform an unlimited variety of exercises.
Types of Free Weights
Free weights come in a variety of styles and shapes such as rubberized ends, customizable plates, round steel heads, adjustable weights and designer dumbbells with gel grips. When deciding on which to use, make sure they fit comfortably in your hands.
Sizes and weights
Free weights are as small as 1 pound and go up to as much as 50 pounds each. The size of the weight used varies according to your fitness level, limitations, and what muscle it is used for. For example, an elderly woman may might initially use a 1 pound dumbbell to perform a front shoulder raise and a 3 pound weight for a bicep curl, while a young man may use 8 pound and 15 pound dumbbells to perform the same exercises.
Benefits
Using free weights are less expensive than purchasing equipment, and they are portable and can be used indoors or outdoors. They do not take up a lot of room, which makes them ideal for home use. Strength training three times per week with free weights lowers your risk of certain diseases, helps you maintain a healthy weight, improves your sleep and puts you in a healthy state of mind, according to the Centers for Disease Control and Prevention.
Considerations
Purchase weight sizes that are appropriate for your fitness level. A basic set for a female beginner would be 3, 5, 8, 10 and 12 pounds. A man might begin with 8, 10, 12, 15 and 20 pound weights.The lighter weights are used for the smaller muscles and the larger weights are used for the larger muscles. As your fitness level increases, you can increase the weight.
Warning
Never attempt to lift weights that are too heavy. Always warm up the body prior to exercise for at least six to 10 minutes. Injury can occur if you lift weights while muscles are cold and the weight is too heavy. Hiring a personal trainer or someone with experience is highly recommended in order to learn the appropriate movements and exercises.
When selecting free weights, make sure they are safe to use. The older hexagon free weights often have an outer coating that chips and the plate styles that require you to load them onto the steel bars must be tight enough to stay securely in place.
Member Comments