Whether you belong to a gym, or you are looking to improve your workouts at home, free weight exercises are great to incorporate. This type of training improves strength as well as muscle mass, flexibility, balance, and speed. Using free weights is also smart when working in a small space, as you do not need big equipment to do most of the exercises. Many of the free weight moves do not require any additional equipment other than rubber coated hex dumbbells, while others may only require a bench.
What is Free Weight Training?
Free weight training refers to using weights that are not attached to something else and that allow for a free range of motion while using them. Free weights include the traditional dumbbells that you see at any gym as well as lighter ones like neoprene dumbbells, kettlebells, barbells, and medicine balls.
Free weight training has many benefits. Free weights allow for workout versatility and can be used in any setting. Using them engages the core muscles because they are needed for stabilization, and a strong core improves balance and gives your middle section a toned look. Using free weights also mimics natural movements, such as walking and running, so they help buildup muscles used in daily life and in sports. Using them also builds up muscle, which increases metabolism for better calorie and fat burning.
What Are the Best Free Weight Exercise’s?
Now that you know what free weights are and their benefits, you are probably wondering what some of the exercises are that you can use them for. For the upper body:
Single arm row
Bent over row
For the lower body:
Weighted glute bridge
Tips for Performing Free Weight Exercises
Before beginning any free weight training, there are some things you should know to perform the exercises properly and keep you injury free. Unlike machine weights that guide your movements, free weights will go wherever you guide them. That is why using good form is imperative. Without it, you could be doing an exercise that you think is strengthening your triceps but is actually working your deltoids.
Performing an exercise wrong can also result in injuries such as strained muscles or torn ligaments. Ask for assistance from a personal trainer at the gym or look online for proper form advice. If you are just starting with weights and you work out at the gym, it may be beneficial to work with a trainer for a few sessions to ensure you consistently do the moves correctly.
Part of using good form is using the appropriate weight. It is always a good idea to start lighter and then move up as you are ready. If you feel a weight is too heavy, replace it with a lighter one right away.
Free weight training is a great thing to add to your current exercise routine. Ask for help at the gym, or search for dumbbells online to outfit your home gym. Using the right form, you will notice results in no time.