Working out with free weights provides flexibility in terms of workout space that is not possible if you are tied to a machine. Because form is not dictated by an apparatus, free weight workouts can be more intense and tone your core and supporting muscles. Approach a free weight workout as you would any other workout. Work on keeping your form perfect. You'll likely be sore, but exercising with free weights can be satisfying.
Upper Body
Free weight exercises are ideal for the upper body. Remember to keep your core tight and your chin facing forward (not tilted up or down). Do not hunch your shoulders. When lifting the weights, do not break your wrist. Do not bend them, but keep them aligned with your forearm to ensure good form.
For the chest, a bench press or flye works the pectoral muscles. For shoulders, a shoulder press helps strengthen lifting muscles. Side lifts and front raises also work the shoulders and help define the muscle as it disappears into the upper arm. For your back, bent-over rows are effective. For the front of the arms, individual biceps curls, hammer curls or concentration curls help define the muscle. The back of the arm, called the triceps, rarely gets a workout outside the gym, but it helps maintain a balance in your arm as well as avoids unattractive flab. Triceps kickbacks or french presses (sometimes called skull crushers) are effective.
Abdominals
You might think using free weights requires a movement similar to a pendulum, so working your abs cannot happen with free weights. While it is true that you cannot swing your stomach, you can use free weights to engage your core in an increasingly difficult workout.
Enhance your crunches by holding a weight plate or dumbbell (start with light weights) on your chest. Standing up, work your obliques by holding a heavy dumbbell and, with your core tight, tip sideways, using your muscles to return you slowly to standing.
Lower Body
A favorite of many free weight users, lower body workouts with free weights focus on hamstrings, gluteus muscles, quadriceps and calves. Good form for the lower body exercises focuses on protecting your back with a tight core and making sure when bending your knees that they do not extend over your toes to avoid knee problems.
Work your glutes, hip flexors, hamstring and quadriceps with squats and lunges, using either a barbell or dumbbells in either hand. To work your calves, hold a barbell or dumbbells. Lift and lower in a simple exercise that sculpts your calves. To enhance your hamstrings and glutes, try deadlifts. However, be cautious with deadlifts if you have back issues.
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