Whether you are in the comfort of your own home or at the gym, using free weights is an excellent way to tone your entire body, or add or subtract mass. Free weights are also a versatile and affordable way to improve your shape.
When getting started with free weights, it is best to make it easier on your body and yourself by categorizing your workouts according to muscle groups. For example, instead of picking a day to just work arms, try working your triceps and chest one day, biceps and back another day, and shoulder and legs on the remaining day. By dividing it into pushes and pulls, your body will simultaneously work similar muscles, in turn giving you a more effective workout.
First and foremost, if you are looking to strengthen, use low repetitions of heavy weights, such as 3 sets of 5 repetitions. If you are looking to build mass, use submaximal weights with more repetitions. In general, three sets of each exercise with repetitions of 8-12 for each is recommended but will vary based on goal and stamina.
On days you would like to work your chest and triceps, use free weights to perform the following: tricep kickbacks, bench presses (which can be performed on a balance ball for an additional challenge), weighted pushups, tricep extensions, chest fly’s and forward raises.
For back and biceps, exercises such as “preacher curls,” and standing or seated basic bicep curls are great to try. A bent row will also help back muscles as will weighted reverse crunches, but nothing beats pull-ups for building mass in hard-to-work places. For the more advanced athletes, weighted pull-ups can be performed.
When it comes to the lower body, free weights are extremely convenient for lunges (walking, or stationary), squats, and dead lifts. For shoulders, perform over head presses, arm raises and shoulder shrugs.
So whatever your fitness goals, use free weights for 20 minutes a day, three to four days a week and you will notice a stronger and healthier you!
First and foremost, if you are looking to strengthen, use low repetitions of heavy weights, such as 3 sets of 5 repetitions. If you are looking to build mass, use submaximal weights with more repetitions. In general, three sets of each exercise with repetitions of 8-12 for each is recommended but will vary based on goal and stamina.
On days you would like to work your chest and triceps, use free weights to perform the following: tricep kickbacks, bench presses (which can be performed on a balance ball for an additional challenge), weighted pushups, tricep extensions, chest fly’s and forward raises.
For back and biceps, exercises such as “preacher curls,” and standing or seated basic bicep curls are great to try. A bent row will also help back muscles as will weighted reverse crunches, but nothing beats pull-ups for building mass in hard-to-work places. For the more advanced athletes, weighted pull-ups can be performed.
When it comes to the lower body, free weights are extremely convenient for lunges (walking, or stationary), squats, and dead lifts. For shoulders, perform over head presses, arm raises and shoulder shrugs.
So whatever your fitness goals, use free weights for 20 minutes a day, three to four days a week and you will notice a stronger and healthier you!
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