Strength training is an essential part of an overall fitness plan, and free weights -- or dumbbells -- are an effective means of achieving resistance to build lean muscle. According to the American College of Sports Medicine, adults lose 1 percent of their strength every year after the age of 25, making resistance training an integral piece of maintaining lost muscle and keeping up with everyday living tasks.
Basics
Free weights are handheld weights that you lift to build muscle and develop strength. They are portable, compact and relatively inexpensive. Free weights are versatile because you can use them in a range of exercises. For example, you can hold the weights with your palms facing forward or backward. Lifting dumbbells engages your core, which helps with balance and strength development. Free weight exercises also closely match your everyday movements and those aligned with specific sports, which can increase your ability to perform those activities successfully.
Technique
Practice proper lifting techniques to reduce your risk of injury. Lift free weights in a smooth motion, rather than in a jerky manner. Never lift a weight in a way that goes against your normal range-of-motion abilities. Concentrate on a certain muscle group and engage only those tissues to complete lifts. For example, when working on your biceps, use your arms to complete the lift and avoid engaging your back muscles. Injuries are more likely to occur when you become fatigued, so complete your free-weight workout routines when you have sufficient energy.
Variation
One of the most effective routines for lifting weights is called periodization. According to the American College of Sports Medicine, periodization involves varying degrees of intensity during a single workout session. Lift heavier weights for fewer repetitions to increase bulk; lift lighter weights for a greater number of reps for aerobic, fat-burning benefits. Vary your routines so that you spend time with different resistance and endurance levels. Take time off from lifting each week to participate in other exercises to round out your workouts. For example, instead of lifting, go cycling or running a couple days a week.
Process
Start any weight-lifting routine with five to 10 minutes of warmup to send blood and oxygen to the intended tissues. Walk or use an elliptical trainer or spend a few minutes stretching before lifting. Start your routine with weights that you can easily lift for at least 12 repetitions. Start slowly and build on the level of weight you lift to build lean muscle without damaging the tissues. When the 12 reps become effortless, increase the size of the dumbbell. To burn fat, increase the number of reps you perform.
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