The extra challenge of stabilizing free weights means that you often can't lift quite as much weight with dumbbells or barbells as you can on a machine. You do, however, gain the benefits of stabilization, functionality and burning extra calories during a workout because you're using more muscles. As with all weight training, focus on lifting the proper weight--you should be able to complete between one and three sets of eight to 12 repetitions for each exercise if your goal is strength, and 12 to 15 repetitions if your goal is endurance--with proper technique, which includes proper breathing, to get the most effective workout possible.
Dumbbells
Step 1
Select dumbbells that you know you're capable of lifting safely, with proper form. You can always increase the weight later. If you're just starting out, use relatively light dumbbells--at least 30 percent below your maximum lifting weight on a machine--until you are confident that you have the form right.
Step 2
Keep the dumbbells close to your body as you sit or lie down (if appropriate for the exercise) on the weight bench. Let the dumbbells naturally swing into a lifting position if you're lying down.
Step 3
Breathe out as you press or lift the dumbbells against gravity. The upward motion should be smooth and steady, and take at least two seconds: count "one alligator, two alligator" aloud or in your head.
Step 4
Inhale as you lower the dumbbells. Again, the motion should be smooth, steady and take at least two seconds. Count the timing aloud or in your head.
Step 5
Concentrate on keeping the weights moving along the same path with each repetition. If you reach a level of fatigue where you can no longer keep the weights steady or follow the same "track" as you lift and lower, either stop lifting (if you're close to your desired number of reps) or trade the dumbbells for lighter weights so that you can finish with good form.
Step 6
Bring the dumbbells close to your body as you sit or stand up, once you're done with a set of a given exercise.
Barbells
Step 1
Check to make sure that the barbell is firmly seated on the rack before loading it with weights. Place the weights on the bar one plate at a time, working back and forth between the left and right sides of the bar to keep from overloading one side of the bar, which might cause it to flip over. Start with at least 30 percent less weight than you'd use to do the same exercise on a machine; if this is your first time lifting a barbell, use only the bar, with no weight plates added, until you're comfortable with the appropriate form.
Step 2
Slide a collar over each end of the bar, snug against the weight plates, to keep the plates from sliding off if the bar should happen to tip. Situate yourself underneath the barbell, either lying, squatting or sitting, depending on which exercise you are doing. Grip the barbell securely in both hands; if you're doing squats, seat the bar securely across your shoulders, as low as possible.
Step 3
Breathe out as you lift the barbell off the rack and stabilize it. Breathe in as you lower the barbell or squat down. As with dumbbells, the lowering movement should be smooth, even and last at least two full seconds; count the timing aloud or in your head.
Step 4
Exhale as you stand up (for squats) or press the barbell up. Again, make the motion smooth and slow enough to last at least two seconds. As with the dumbbells, focus on maintaining a smooth, regular motion throughout the whole range of motion. If you can no longer maintain proper form, return the barbell to the rack, remove some weight plates to lighten the load, reinstall the collars and resume.
Step 5
Return the barbell to the rack and visually verify that it is securely seated on the rack pins before you release it and move out from underneath it.
Tips and Warnings
- No matter what sort of free weights you're using, a spotter is always a good idea--especially if you're lifting anywhere near your limit. Ask a friend to trade spotting duties; you spot her, she spots you and everyone benefits. A typical Olympic-style (2-inch diameter) barbell weighs 45 lbs. on its own without any weight plates added.
- Always consult a physician before beginning a new exercise program. If you have any joint injuries, recruit the help of a fitness professional, like a physical therapist or personal trainer, to teach you how to modify free weight exercises to accommodate your injury without increasing your risk of further injury.
Things You'll Need
- Weight bench
- Dumbbells, or barbell and weight plates
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