Compared to machines, free weights provide more bang for the buck. Before using them, decide whether your training goal is for strength, size, endurance, or something else. Also set a schedule. When performing an exercise, always pay close attention to form. A good beginner’s routine may include exercises like the weighted glute bridge and overhead shoulder press. Intermediates can move on to barrel deadlifts and bent-over rows. Advanced routines may include the single-leg deadlift or the bench press. All of these routines should be performed at around 10-12 reps each in three sets.
- A weighted glute bridge will help strengthen your posterior chain and hits the same muscles as a squat.
- An overhead shoulder press affects the upper body including the deltoids, chest, triceps and trap muscles.
- A barbell deadlift is difficult to nail form wise but it’s an exercise that hits muscles throughout the entire body.
“Free weights include any weight you can pick up and move around, such as dumbbells, barbells, and kettlebells.”