Their versatility and benefits make free weights the most commonly used equipment used in strength training. Practicing strength training with free weights such as dumbbells and barbells can be one of the most effective ways of ensuring a well-balanced exercise program producing visible results.
Function
Using free weights helps build overall muscular strength, endurance and power. Free weights can be found in any gym but because they are so portable and versatile, they can also be stored and used at home. Free weight exercises can augment cardiovascular activity, ideally at least twice per week, and should target all major muscle groups of the body (arms, shoulders, back, legs, hips, abdominals) to improve overall muscle tone.
Theories/Speculation
For muscles to grow, they must encounter a greater-than-normal resistance. Doing this breaks down muscle fibers at the cellular level, and as they repair themselves, muscle fibers strengthen and grow. Because free weights are available in such small weight load increments, down to the half pound, they are especially useful in helping exercisers select the exact weight load to progressively overload muscles sufficiently. In this aspect, they offer more specificity than other strength training approaches.
Benefits
Regular strength training with free weights helps to increase overall muscle mass, thus lowering the overall percentage of body fat stored in the body. The result is higher metabolic functioning, which promotes weight loss and maintenance. It also helps prevent and lessen symptoms associated with chronic diseases, such as osteoporosis and osteoarthritis. Women in a Tufts University study demonstrated gains in hip and spine bone density and increases in strength and dynamic balance with just two days per week of progressive strength training, the Centers for Disease Control and Prevention reports. In addition, using free weights helps to strenthen stablizing muscles and joints that are not engaged as effectively when using single station weight machines typically found in a circuit.
Misconceptions
Many people, especially women, think that training with free weights will make their physique appear overdeveloped with very large muscles. This is a common misconception driven largely by stereotypes of body builders who supplement their diets heavily in order to gain higher than average amounts of muscle. Women who use free weights for strength training will likely experience more rapid fat loss and noticeable improvement in muscle tone without any such overdeveloped appearance.
Warning
Exercisers need to use proper form with free weights. The American College of Sports Medicine recommends using a spotter when handling heavy weights. Barbells can weigh 20 to 45 pounds before any weight plates have been attached, and weight lifters need to take this into consideration when calculating the total weight load.
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