With free weights, resistance comes from lifting the weight up against the pull of gravity and resisting gravity as you slowly lower the weight back down. Free weights build whole-body strength, as you must engage stabilizing muscles to maintain your posture as you lift. Because you have to stabilize yourself, you can lift less absolute weight with free weights than with machines, but you will build a better overall physique.
Step 1
Keep proper alignment throughout the exercise, including a straight spine. "Stack" your joints vertically one on top of the other for maximum stability. For example, you should be able to draw an imaginary vertical line through your ankles, knees, hips, shoulders and ears when standing.
Step 2
Move in a slow, controlled manner through your entire range of motion. Use muscles, not momentum, to lift the weight.
Step 3
Strengthen your core. Aside from your spinal column, your abdominal, oblique and lower back muscles are the only thing supporting the space between your rib cage and hips. A weak core reduces the amount of weight you can lift and increases your risk of injury.
Step 4
Choose an appropriate weight. Don't use a weight that is so heavy that you compromise your form in order to lift it. To build strength and muscle, select a weight that you can lift between three and 12 times. To build muscular endurance (resistance to fatigue), choose a weight you can lift more than 15 times in a row.
Step 5
Train opposing muscle groups. Don't just train the muscles you can see in the mirror; if you train the front of your body, you also should train the back of your body. Stretch after your workout to prevent a chronic shortening of your muscles and connective tissues.
Step 6
Use a spotter when lifting heavy weights, especially when you're lifting the weight directly above your body.
Step 7
Recover between workouts. Depending on the intensity of your workout, you may require anywhere from a day to a week fully recover your strength after a free-weight workout. If you find that you are able to lift less weight than in your previous session, it's a sign that your muscles haven't recovered fully.
Tips and Warnings
- Learn new lifts (especially complex Olympic-style lifts) with lighter weights. Have a trainer or a more experienced athlete analyze your form before doing the exercise under a full load. Eat plenty of protein to give your muscles the materials they need to rebuild and become stronger. Change your workout every four to six weeks to prevent plateaus in your results. Use the mirror to check your form, not to check out your muscles. Re-rack your weights at the end of your session.
- Check with your doctor before beginning any exercise program. Never hold your breath while lifting weights, especially if you have high blood pressure. Wear a weight-lifting belt to protect your lower back when lifting heavy weights. Bend your knees, not your hips, to pick up a weight off the floor and put it back down. Use collars to secure plates onto the barbell.
Things You'll Need
- Spotter (optional)
- Weightlifting belt (optional)
- Mirror
References
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2006
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- Bodybuilding: Squat vs. Leg Press
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