Free weight exercises incorporate dumbbells, barbells, medicine balls or kettle balls. They allow for more creativity than machines and can prevent exercise boredom. These exercises can be done in the gym or the comfort of your own home. Exercises can be combined to save time during your workout. For example, a dumbbell squat carried into a dumbbell curl allows you to work your legs and biceps in one exercise.
Machines vs. Free Weights
There has been debate on which modality is best for strength training. Both will give you increased strength. Free weights simulate real life lifting situations and can encourage stabilization of your core muscles. Machines are useful for beginners because they support your whole body and can prevent injury by teaching proper form and technique.
Recommendations
This plan is based on a full-body workout. Begin with a 10-minute warm-up on your choice of cardiovascular equipment. If this workout is being done at home, you will need a pair of dumbbells, a medicine ball and a flat bench. Your warm-up can consist of jogging, walking or jumping rope. The goal of the warm-up is to increase your heart rate and stimulate blood flow in your muscles. If you are a beginner start of with one or two sets of 12 to 15 repetitions. As you progress, add a third set and increase the weight as needed.
Exercises
Begin with a dumbbell chest press on a flat bench. Next, on the bench, with one dumbbell, perform a dumbbell row making sure the working arm's elbow stays close to your side. Continue with a barbell squat, placing the barbell behind your neck, resting it on your shoulders. Sit on a bench and do a bicep curl. Once the concentric (up motion of the curl) contraction is complete, continue up into a shoulder press. This equals one repetition. While holding a dumbbell in each hand, perform a ,making sure the front knee stays over the ankle and the back knee does not hit the floor. Finally, lay on the floor on your back, holding a medicine ball. Keep your legs straight and do a crunch motion while keeping your abs tight.
Considerations
If you are a beginner, make sure you have a strong fitness base before doing these exercises. Be familiar with proper technique and form to prevent injury and achieve maximum results from your workout. With a workout plan, it is important to also have a well-balanced diet and a cardiovascular exercise program. This is to ensure you have a caloric deficit, meaning calories consumed are less than calories burned.
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