While many people exercise using resistance training machines, free weight and body weight exercises tend to have a better carry-over to everyday and sporting activities. Exercise machines force you to move in a very specific directional arc, whereas free weights and body weight exercises are less restrictive. You can train your entire body using few multi-joint free weight and body weight exercises. Warm up with some light cardio, mobility exercises and dynamic stretching before attempting this workout and, on completion, perform more light cardio and stretches to cool down. Consult a doctor before starting an exercise program.
Sets and Repetitions
The number of sets and repetitions you perform for each exercise depends on your current fitness level and your overall training goal. For strength, the typical repetition range is from one to five using very heavy weights. Increasing muscle size, a process called hypertrophy, is best achieved using sets of six to 12 repetitions using a moderate weight. Muscular endurance improves with sets of 15 to 20 repetitions using light weights. Increase the number of sets you perform per workout as you become fitter. Rest just long enough between sets so there is no significant drop-off in exercise performance.
Lower-Body Exercises
Lower-body exercises use the most energy and are generally the hardest part of any full-body workout. By performing these exercises first, you complete the most demanding exercises while your energy levels are highest. Perform squats with a barbell held across your shoulders, dumbbells in your hands or as a body-weight-only exercise. After squats, perform alternating lunges; this exercise can also be done with or without weights. Finally, perform single-leg calf raises to complete the lower-body part of your workout; perform this exercise using one or both legs at once. These three exercises -- which you should perform until fatigued -- cover all your major leg muscles.
Upper-Body Exercises
Your upper body can work in four major planes of movement: horizontal push, horizontal pull, vertical push and vertical pull. By performing one exercise in each plane, you ensure that all your major upper-body muscles are worked equally. This is important for joint health and muscle balance. Start the upper-body workout with bench presses and then perform bent-over rows. These two exercises are opposite movements and help balance your horizontal pushing and pulling muscles. Move on to shoulder presses and pull-ups; these two exercises also are opposites and balance your vertical pushing and pulling muscles. With the exception of pull-ups -- which use body weight -- you can use dumbbells or barbells for upper-body exercises. Perform all these exercises until fatigued.
Arms and Core
Although your arms and core muscles have been used indirectly throughout your workout, if you want extra work for these muscles, the end of your main workout is the time to do it. Working these muscles earlier in your training session may compromise your performance of other, more important exercises. Perform biceps curls with dumbbells or a barbell -- both options are effective. To balance the muscles in your upper arm, follow biceps curls with lying triceps extensions using a barbell or dumbbells. Work these muscles until fatigued. Core is the term used to describe your midsection's muscles. Planks are an effective way to target these muscles. Front planks emphasize your rectus abdominus muscles on the front of your abdomen while side planks emphasize your obliques or waist muscles. Perform two to four sets of 30 to 60 seconds for each exercise. Avoid holding your breath when performing planks, as this can elevate your blood pressure.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Strength Training Anatomy"; Frederic Delavier; 2010
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