If you’re looking for a well-rounded workout that doesn’t involve spending hours in the gym, then you’ll want to try out some free weight exercises. Free weights can be used to target every muscle group in your body, and they are a great way to add intensity to your workouts. In this blog post, we will discuss the top 11 free weight exercises that you can use to get in shape!
Contents
What Are Free Weight Exercises?
Free weight exercises are any type of exercise that uses weights that are not attached to a machine. These types of exercises are great for building muscle and strength, as well as improving balance and coordination. It can be done with the help of the following equipment:
- Dumbbells
- Barbells
- Kettlebells
- Weight plates
- Bodyweight
Free weight exercises are not only effective, but they are also affordable and can be done anywhere. You can do them at the gym, at home, or even outside as long as you have the proper equipment.
The Top 11 Free Weight Exercises
Now that we know what free weight exercises are and what benefits they offer, it’s time to take a look at the top 11 exercises that you can do. These exercises are perfect for beginners and will help you get started on your journey to a healthier lifestyle.
One-arm dumbbell row
One-arm dumbbell rows are a great way to target your back muscles, specifically your lats. It is important to keep your back straight when doing this exercise, as rounding can lead to injury.
Method
- Place a dumbbell on the floor and stand with your feet hip-width apart.
- Bend down and grab the dumbbell with your right hand, keeping your back straight.
- Pull the dumbbell up to your chest, contracting your back muscles as you do so.
- Lower the dumbbell back to the starting position and repeat.
You can also do this exercise with two dumbbells, but it is generally recommended to start with one.
Precaution
If you have any lower back pain, it is best to avoid this exercise.
Seated overhead press
The seated overhead press is a great exercise for targeting your shoulder muscles. It helps to improve your range of motion and is a great way to build strength.
Method
- Sit on a bench or chair with a dumbbell in each hand, palms facing forward.
- Press the dumbbells above your head, contracting your shoulder muscles as you do so.
- Lower the dumbbells back to the starting position and repeat.
- Remember to keep your core engaged throughout the exercise to avoid injury.
Precaution
You should avoid this exercise if you have any shoulder pain.
Chest press
The chest press is another excellent exercise for targeting the muscles of the chest. It is important to keep your core engaged and your back flat throughout the exercise.
Method
- Lie on a bench or the floor with a dumbbell in each hand.
- Press the dumbbells up, contracting your chest muscles as you do so.
- Lower the dumbbells back to the starting position and repeat.
- You can also do this exercise with one dumbbell, but it is generally recommended to start with two.
Precaution
People with shoulder pain and lower back pain should avoid this exercise.
Biceps curl
Biceps curls are the perfect exercise for targeting the biceps muscles. They are a great way to build strength and can be done with either one dumbbell or two.
Method
- Stand with your feet hip-width apart and a dumbbell in each hand, palms facing forward.
- Curl the dumbbells up, contracting your biceps as you do so.
- Lower the dumbbells back to the starting position and repeat.
- You can also do this exercise with one dumbbell, but it is generally recommended to start with two.
Precaution
This exercise is not recommended for people with shoulder pain.
Triceps extension
The triceps extension is another great exercise for targeting the arms. It is a great way to build strength and also helps to tone the arms.
Method
- Stand with your feet hip-width apart and a dumbbell in each hand, palms facing forward.
- Bend your elbows and bring the dumbbells up so that they are at shoulder level.
- Extend your elbows and press the dumbbells up overhead.
- Lower the dumbbells back to shoulder level and repeat.
Precaution
This exercise should not be done by people with elbow pain.
Leg press
The leg press is known as a compound exercise, which means it works for multiple muscle groups at the same time. It is a great way to build strength and can be done with either one dumbbell or two.
Method
- Sit in a leg press machine with your back against the backrest and your feet on the footplates.
- Press the footplates away from you, extending your legs in front of you.
- Slowly return to the starting position and repeat.
Precaution
People with knee pain should not do this exercise.
Barbell squat
Barbell squat, as the name suggests, is done with a barbell. It is a compound exercise that works multiple muscle groups, including the legs, back, and core.
Method
- Stand with your feet shoulder-width apart and the barbell across your upper back, hands gripping the barbell.
- Keeping your core engaged, lower into a squat, then press through your heels to return to standing.
- Repeat.
Precaution
This exercise is not recommended for people with knee or back pain.
Deadlift
The deadlift is one of the most effective exercises for targeting the back. It is a great way to build strength and can be done with either one dumbbell or two.
Method
- Stand with your feet shoulder-width apart and a barbell in front of you.
- Bend at your hips and knees to lower down and grab the barbell with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, press through your heels to lift the barbell up to hip level.
- Lower the barbell back to the ground and repeat.
Precaution
This exercise is not recommended for people with back pain.
Farmer’s carry
Farmer’s carry got its name because it was traditionally done with a farmer carrying two buckets of water. It focuses on the arms, shoulders, and core.
Method
- Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your thighs.
- Keeping your shoulders down and your core engaged, lift the dumbbells up to hip level.
- Walk forward, keeping the dumbbells at hip level.
Precaution
If you have shoulder pain, this exercise is not recommended for you.
Overhead squat
The overhead squat is a type of squat that is done with a weight held overhead. It is a great exercise for the legs and core, and can also help to improve mobility.
Method
- Stand with your feet shoulder-width apart and a weight held overhead, palms facing each other.
- Keeping your core engaged, lower into a squat, then press through your heels to return to standing.
- Repeat.
Precaution
People suffering from shoulder pain or back pain should not do this exercise.
Clean and press
Clean and press is kind of like a deadlift, but with an added press at the top. It focuses on the back, arms, and shoulders.
Method
- Stand with your feet shoulder-width apart and a barbell in front of you.
- Bend at your hips and knees to lower down and grab the barbell with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, press through your heels to lift the barbell up to hip level.
- From here, clean the barbell up to shoulder level, then press it overhead.
- Lower the barbell back down to shoulder level, then hip level, and repeat.
Precaution
People with shoulder or back pain should avoid this exercise.
These are just some of the many free weight exercises that you can do for a whole-body workout. Remember to warm up before you start and to listen to your body if something doesn’t feel right. If you have any pain, stop the exercise immediately.
Free Weight Exercises Using Dumbbells
Dumbbell exercises are some of the best free weight exercises you can do for a versatile workout. They target all the major muscle groups in your body, including your chest, shoulders, back, arms, and legs. You can use dumbbells to do a variety of different exercises, such as:
- Squat
- Dumbbell Fly
- Lunge
- Bench Press
- Dumbbell Shrug
- Shoulder Press
- Dumbbell Twist
If you’re new to working out with dumbbells, start with a light weight and gradually increase the amount of weight you use as you get stronger. Remember to use proper form when doing any type of exercise, especially when using free weights.
Benefits Of Free Weight Exercises
Free weight exercises offer a lot of benefits that other types of exercises simply cannot match. Here are some of the most notable benefits:
Build muscle and strength
Free weight exercises are some of the best exercises for building muscle and strength. This is because they allow you to use heavier weights than other types of exercises, such as body weight exercises.
Improve balance and coordination
Free weight exercises also help to improve your balance and coordination. The reason for this is that you are not attached to a machine, which means that your body has to work harder to stabilize the weights.
Burn more calories
Free weight exercises also tend to burn more calories than other types of exercise, due to the fact that they require more energy to perform. This means that you can actually lose weight by doing free weight exercises, as long as you are in a calorie deficit.
Burn excess fat
Excess fat is often stored in problem areas such as the stomach, hips, and thighs. However, free weight exercises can help to target these areas and burn the fat that is stored there. It is important to note that you cannot spot-reduce fat, but free weight exercises can help to reduce overall body fat.
Increase your flexibility
Flexibility is often overlooked when it comes to weight training, but it is actually an important aspect. Free weight exercises can help to increase your flexibility, as they allow you to move in a greater range of motion than other types of exercise.
Affordable and can be done anywhere
Another great benefit of free weight exercises is that they are affordable and can be done anywhere. You do not need a gym membership or expensive equipment to do them, which makes them perfect for those on a budget.
These are just some of the benefits that free weight exercises have to offer. As you can see, they are a great way to improve your overall health and fitness.
Tips To Get The Most Out Of Your Workout
Now that you know some of the best free weight exercises, here are a few tips to help you get the most out of your workout:
Warm-up before you start exercising
Warming up before you start lifting weights is important. It helps to increase your heart rate and get your muscles warmed up so that they can work more effectively. A good warm-up should last for at least five minutes.
Use proper form
Using proper form when you exercise is important, especially when using free weights. Make sure to keep your back straight and use the correct technique for each exercise. If you’re not sure how to do an exercise, ask a certified personal trainer or look up a tutorial online.
Start with a lightweight
If you’re new to working out with dumbbells, start with a light weight and gradually increase the amount of weight you use as you get stronger. It will help you to avoid injury and will help you to get the most out of your workout.
Listen to your body
Listening to your body is important when you’re working out. If something doesn’t feel right, stop the exercise immediately and seek medical attention if necessary. Your body gives you warning signs for a reason, so make sure to listen to them.
Follow these tips and you’ll be sure to get the most out of your free weight workout. Remember, free weights are a great way to get an all-around workout, but they’re not the only way. Be sure to mix up your routine and try different exercises to keep your body guessing.
Conclusion
These top 11 free weight exercises work all of the major muscle groups in your body and will give you a wholesome workout. Free weights are a great way to build strength and muscle mass. If you are new to lifting weights, start with lighter weights and work your way up. Consult with a personal trainer or coach to ensure you are using the proper form. With consistency and dedication, you will see results in no time!
Additionally, free weights help improve balance and coordination, which can lead to improved performance in other activities. You will not only look better but feel better too!
For more such exercise and weight loss tips, you can also choose to contact Mantra Care. We can help you develop a healthy weight loss program that is tailored to your specific needs and goals. You can also get in touch with our fitness experts who can guide you through the process and help you achieve your fitness goals.
Mantra Care is here to help you on your journey to a healthier, happier life! Contact us today to get started.
