Free weights are not bound by any cables, pulleys, mechanisms or levers as are weight machines. This forces you to stabilize your body when you use them. Barbells, weight plates, dumbbells and medicine balls are all examples of free weights. Since they provide a free range of motion, you can use them at various angles and in different directions to work your entire body.
Step 1
Become familiar with the different types and sizes of free weights available for use. Dumbbells run from one to 120 pounds. Starting with 15 lbs., they go in five-lb. increments. Barbells come in 10, 25, 35 and 45 lb. versions, and the plates used for them go from five to 45 lbs. in five-lb. increments. There are also 2.5 lb. weight plates available. Medicine balls are considered functional training tools, but they are still free weights. They run from two to 30 lbs.
Step 2
Select the proper weight. Use a weight that is heavy enough to give you an adequate resistance, but do not overdo it. Lifting too much weight too fast can lead to poor form and the risk of injury. Play it safe when you first start using free weights by erring on the lighter side.
Step 3
Execute your exercises with proper form. Every time you lift free weights, there a few check points you need to take into consideration. Keep your core tight, move the weight in a controlled motion (do not use momentum), do not clang the weights together, do not fully lockout your joints and make sure to use a full range of motion with every exercise. Take the basic bench press for example. When you lift the weight off the supports and hold it above your body, tighten your core, slowly lower the weight down until it is right above your chest, then push it up in a smooth fashion until your arms are almost fully extended. This will insure that your muscle is always engaged.
Step 4
Breathe properly when you lift free weights. Exhale every time you exert force and inhale when you are pre-loading. Take a biceps dumbbell curl for example. Hold the weights in front of your thighs with your feet shoulder-width apart. Right before you lift the weight, tighten your core and take a big inhale. Exhale as you curl the weights up towards your chest and inhale as you are lowering the weights back down. Exhale and inhale for the whole duration of the lifting and lowering portions.
Step 5
Stimulate your muscles with the right amount of repetitions and sets. Keep your reps in the 10 to 12 range and aim for three to four sets when first starting out with free weights. Work your muscle groups three times a week on alternating days. An example of exercises in a workout can look like this: chest presses, shoulder presses, back rows, lying triceps extensions, biceps curls, medicine ball crunches and squats.
Step 6
Increase your weight progressively. For you to continually make progress, you need to continually add more weight. Aim for a five to 10 percent increase in your weights each week. For example, if you are doing 100 lbs. on the bench press this week, go for 105 to 110 pounds next week.
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