Free weights offer a versatile, effective way for beginners to tone or build muscle. Mayo Clinic recommends that beginners perform one set of 12 repetitions of each exercise, working all major muscle groups during each session. Start with the amount of weight for each exercise that allows you to perform the reps without losing control but tires the muscle completely by the last rep. Remember to work the abdominal muscles during each session and allow a full day of rest between workouts to allow for muscle growth and tissue repair.
Bench Press for Chest Muscles
The bench press can be performed using either dumbbells or a barbell, according to the American Council on Exercise. A weight bench is required for both. Lie with your back on the bench with your feet flat on the floor. Hold the barbell or dumbbells directly over your chest. In the correct position, your arms will be perpendicular to your body, elbows extending lower than your body. Press the weight upward until your arms are fully extended. Slowly lower the weight back to its original position and repeat.
Hammer Curl for Biceps
Stand with feet hip-width apart. Hold a dumbbell in each hand, arms hanging along your sides and palms facing your body. Either alternating each arm or in unison, flex the biceps while raising the dumbbells in front of you, bending the elbow until the forearm is parallel to the floor. Slowly return to the starting position and repeat.
Triceps Extensions
For triceps extensions, stand with your feet hip-width apart. Extend your arms above your head, holding a dumbbell in both hands. Slowly lower the dumbbell back until your elbows are at a 90-degree angle and your forearms are parallel with the ceiling. Contract the triceps, then slowly push the dumbbell back to the original position. Repeat.
Dumbbell Press for Shoulders
In a seated position, hold dumbbells to either side of your body at shoulder height, palms facing forward. Raise dumbbells by extending arms upward until fully extended. Slowly lower the weight to its original position and repeat.
Dumbbell Row for Back Muscles
Place one knee and the hand of the same side of the body on a weight bench, letting the supporting leg form a 90-degree angle with your body. Your back should be flat and parallel with the bench, supporting arm fully extended. Hold the dumbbell in the other hand, starting with the arm fully extended toward the floor. Tensing the back muscles, pull the weight until your upper arm is level with your body, keeping the arm close to your side. Slowly lower the weight to the starting position. Repeat.
Dumbbell Squats for Lower Body
This is an integrated exercise that works hips, posterior, back and legs, according to the American Council on Education. Stand straight with feet a little more than hip-width apart, holding dumbbells at shoulder height. Arms should be close to your sides, elbows bent. Slowly lower your torso, extending your hips behind you, until your thighs are parallel with the floor. Keep your back flat and feet flat on the ground to avoid injury. Press up through your heels and return to the starting position. Repeat.
Tips and Caveats
In the beginning, work with a certified trainer to learn proper form, which is essential to avoiding injury and getting the most from your workouts. As your strength develops, add weight to each exercise or increase the number of sets to encourage continued muscle growth. Be aware that muscle soreness is normal following a workout, but sudden or sharp pain could be an indication of injury. If pain develops or persists, see a doctor before attempting to workout again. As with any new exercise regime, see your doctor before beginning.
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