Every physical action that the body goes through is the result of muscles working. To build muscles, you need to progressively overload them with a resistance that they are not accustomed to. This can be done with weight machines, elastic bands, body weight or free weights.
Features
Free weights come in the form of dumbbells, barbells and weight plates. Unlike weight machines, these are independent of any levers, pulleys, chairs or benches that can assist you when you are working out. You can work every muscle in the body with free weights and they can be pressed, pulled, rowed, raised or simply held. Bench presses, lateral raises, back rows, calf raises, squats and pullovers are examples of exercises. Free weights are made out of durable cast iron and steel, and some of them are rubber coated to protect floors and offer some protection to the body.
Size
Dumbbells come in a wide range of weights--from 5 to 120 lbs., in 5-lb. increments. You can also buy 1, 2 and 3 lb. weights, which are good for walking and rehabilitation exercises. Barbells weigh 10 lbs. for smaller, light-duty bars, and go up to 45 lbs. for Olympic-style lifting. The weight plates you load onto the bars start out at 2.5 lbs and go from 5 to 45 lbs., in 5-lb. increments. Magnetic weights are also available for dumbbells. These come in 2.5 lbs. and you fasten them onto the sides of the dumbbells to slightly increase the weight.
Adjustable Dumbbells
Adjustable dumbbells are a type of free weight that consist of a handle with selectorized weights on the ends. They start out at 5 lbs. and they can go all the way up to 90 lbs. This type of free-weight system gives you the ability to have multiple weights in a small space. To use them, you place the handle down into a set of discs that are weighted. You slide a clip over to your desired weight and it locks the plates into the ends of the handle. You then lift it up and perform your exercises.
Benefits
When using free weights, you are forced to balance the weights while you are lifting them. This causes you to target a focus muscle, but also recruit a high number of stabilizers. This can cause more muscle growth than with weight machines and it can help elevate your metabolism, which can lead to weight loss. Convenience is another benefit of free weights. You can easily place a set of dumbbells down, then quickly grab another pair to do another exercise for a different muscle group. Circuit training is an example where this can be effective.
Kettlebells
Kettlebells are a type of free weight that have been around for hundreds of years, but are gaining popularity once again. They are made out of cast iron and they look like a cannonball with a curved handle fused to the top. Exercises with kettlebells are different than with other free weights. They get swung between the legs, swung over the head or just held on to when doing exercises. Whenever you use them, you are building muscle endurance, cardiovascular strength, core strength, flexibility and power all at the same time. They should also be used in bare feet to increase force production through the heels.
Expert Insight
There is a degree of expertise involved with using any form of free weights. If you are a beginner, start out using weight machines before you use free weights. This way, you can get the feel of the motion involved with lifting and reduce your chances of injury. Hire a personal trainer to educate you in proper form and show you specific exercises geared towards your desired goals.
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