Free weights are so named because they are "free" of any attachments like cables, pulleys or pinion arms. Free weights include dumbbells, barbells and weight plates, and unlike machines, they force you to stabilize your body when using them.
Beginner Routine
People working out for the first time should begin with weight machines so they understand range of motion and get the feel of lifting. Then they can transition to free weights. A beginner workout should be basic and should involve exercises that are not too challenging. The exercises should target all the major muscle groups. Dumbbell chest presses on a bench, upright rows, back rows, lying triceps extensions on a bench, seated biceps curls and step-ups on a bench are examples of good beginning exercises. The 10 to 12 range is about right for repetitions, and three or four sets should be performed.
Compound Exercises
People trying to bulk up often do compound exercises. These exercises involve more than one muscle group and more than one joint range of motion. The end result is maximal muscle fiber recruitment. Compound exercises can be done with barbells, dumbbells or a combination of the two. Bench presses, clean and presses, deadlifts, close-grip bench presses and squats are examples of compound exercises. This workout involves a high number of sets and a low number of repetitions with long rest periods in between. A sample routine is six to eight sets, three to five reps and two- to four-minute rest periods. At least 48 hours should intervene between these workouts. Three days in between is actually preferable for the promotion of full recovery.
Circuit Training
Circuit training is a type of workout that typically involves a cardio element and weight training in succession. Free weights can be used in the weight training portion. Circuit training can increase muscle endurance, improve aerobic capacity and also burn significant calories. Six or more exercises are performed with 30-second rest periods between each, and four or more total circuits are performed. A sample circuit is push-ups, squat to presses, jumping jacks, chest flys, mountain climbers, side bends and jump rope. Reps should be in the 15 to 30 range, and the exerciser can jump rope for 30 seconds at the end of each full circuit.
Another way to do a circuit workout is with free weights only. Each exercise should target a specific body part to hit all the major muscle groups. Dumbbell chest presses, lateral raises, bent-over rows, French presses, biceps twist curls, lunges and weighted crunches are examples of exercises. In similar fashion to the combo style circuit, rest periods should be 30 seconds or less, and circuits can total four or more.
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