Planning a free weight workout, like any exercise, is relatively simple, as long as you apply the FITT factors, according to the National Academy of Sports Medicine (NASM). FITT is an acronym for Frequency, Intensity, Type of Exercise, and Time. Time, in this instance, refers to the duration of exercise. Focusing on the FITT factors allows you to answer the most basic questions concerning exercise, even with potentially more complicated free weights. According to the NASM, in their personal trainer's coursebook "Essentials of Personal Fitness Training," the FITT factors are key to planning a complete and effective free weights workout.
Step 1
Plan on lifting weights three times per week. Allow a minimum of 48 hours for a rest interval between training sessions. This allows for adequate recovery of your body's energy systems. The NASM recommends performing resistance strength training three to five times per week. Bodybuilding author and coach Stuart McRoberts, on the other hand, in his book "Beyond Brawn," states that in order to gain lean body mass, the average athlete should lift weights no more than two or three times per week.
Step 2
Determine the appropriate level of intensity for your free weight workout. According to Mark Rippetoe, a Texas-based strength coach and author of "Starting Strength: Basic Barbell Training," the ideal intensity is a weight you can lift five to six times per set. Rippetoe recommends lifting three times a week, with weights heavy enough to prove strenuous when you perform three sets of five repetitions. Take a three-minute rest interval between sets, according to Rippetoe. This allows your muscles and energy systems to recover enough to continue the workout for all three sets.
Step 3
Use multi-joint, compound movement exercises for your free weight training. Focus on basic barbell exercises such as the squat, deadlift, bent-over rows and bench press. Rippetoe and McRoberts both agree that these are the most functional lifts for gaining lean muscle and pure strength, and for improving athletic attributes like speed and explosive strength. According to both experts, these exercises allow the genetically average weightlifter to improve his or her strength and muscle hypertrophy with the most rapidity and efficiency.
Step 4
Limit your workout session to no more than an hour each time. The NASM, Rippetoe and McRoberts all agree that this is the most efficient time limit for strength training. Focus on performing no more than four exercises per training session. This will allow your anaerobic energy system to perform the work of weightlifting, instead of passing the effort on to the aerobic system. The anaerobic system is the energy system most responsible for muscular exertion, according to the NASM textbook.
Tips and Warnings
- Consult a strength and conditioning coach for instruction in proper exercise form. Performing heavy barbell lifts without professional instruction can lead to serious injury from dropped weight or non-ergonomic lifting practices. Start your exercise program with light weights, and focus on learning proper exercise form and technique before adding weight and intensity.
- Always consult your personal physician prior to engaging in any new exercise program.
Things You'll Need
- Olympic barbell with weight plates
- Flat weightlifting bench
- Power rack cage
References
- "Essentials of Personal Fitness Training;" National Academy of Sports Medicine; 2008
- "Beyond Brawn;" Stuart McRoberts; 2007
- "Starting Strength: Basic Barbell Training, 2d Ed;" Mark Rippetoe; 2007
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