Using free weights is an efficient way of improving fitness and strength. Weight lifting helps increase bone density as well as burn unwanted calories, and increase strength, muscle endurance and muscle size. Unlike weight machines, free weights will not restrict your movement. This is excellent for building strength. However, it also increases your risk of injury. Learning proper free weight lifting techniques will help you achieve your fitness goals without getting hurt.
Step 1
Do warm up exercises, such as jogging in place, arm circles and stretching for five minutes before lifting weights. Warming up will help stretch and prepare your muscles while preventing muscle stiffness.
Step 2
Check that your posture is good before lifting the weights. Make sure that your spine is straight and avoid hyper-extending your spine and rocking your body to generate momentum. Bend your legs not your back when picking up weights from the floor or putting them back down.
Step 3
Lift the lightest weight and move up to the heavier ones. Use interim weights so that you can increase your weight by the smallest possible increment. Never jump from a 5 lb. weight to a 10 lb. weight since doing so will instantly double the load on your muscles and cause injury. If you start with a 5 lb. weight, move up to a 6 lb., 7 lb. and so forth. If your home gym or fitness club doesn't have interim weights, purchase PlateMates, which are strong magnets that attach on the ends of a barbell.
Step 4
Remember to breathe properly when lifting weights. Exhale as you lift a weight and inhale as you lower it to the ground. Breathing properly will help bring needed oxygen to your muscles so they can perform properly. Avoid holding your breathe, doing so can increase your blood pressure and cause you to faint due to lack of air.
Things You'll Need
- Interim weights
References
- "The Complete Idiot's Guide to Weight Training Illustrated, 3rd Edition;" Deidre Johnson-Cane, Jonathon Cane and Joe Glickman; 2005
- "Weight Training For Dummies;" Liz Neporent, Suzanne Schlosberg and Shirley Archer; 2006
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