Free weight training that can be done anytime, anywhere, if you happen to have free weight training equipment such as dumbbells, kettlebells, medicine balls, barbells, sandbells, etc., it is time to let these equipments play in your workout!
However, how many times and how many sets are the most effective? What weight is best for you? What is a curl back extension? What combinations of curl and extension work with other exercises? We’ve compiled the most appropriate free weight training exercises and dos and don’ts. Are you ready? Let’s exercise together.
9 benefits of doing free weight training
- build lean muscle
- increase bone density
- Improve hormonal health
- Versatile (can be used for resistance training, cardio and circuit training)
- Lower blood pressure and cholesterol
- stable blood sugar
- Easy to adjust exercise intensity
- Improve metabolic rate
- Improves muscle imbalances throughout the body
Mechanical equipment has a fixed training trajectory, while free weights (such as dumbbells) are more flexible. There is no difference between the two, as long as you practice smoothly, both are suitable for you. The big advantage of free weights is that you can carry these equipment with you, such as dumbbells, kettlebells or barbells, so you don’t have to go to the gym and can train at home.
How should we warm up before starting free weights?
A dynamic warm-up can help reduce the risk of injury. If you plan to do free weights today, do the warm-up with a similar movement to your workout later. If you’re going to squat with weights later, do your bodyweight first. Squat or lunge. Why is a dynamic warm-up better? Because static stretches can destabilize muscles that haven’t warmed up yet, static stretches are best done after exercise.
1. Dumbbell rowing
Muscles trained: Back, biceps
Action: Start on the left and do two sets of 8-10 reps, then switch sides after 90 seconds of rest. Put your right hand and right knee on the exercise bench, bend your left foot slightly, and hold the dumbbell in your left hand. Keeping your back flat, pull the dumbbells vertically up to the side of your torso and return to the starting position.
2. Dumbbell Bench Press
Muscles trained: chest, triceps
Action: Three sets of 13-15 times lie flat on the exercise bench, hold the dumbbells in both hands and lift up, bending the elbows slowly and vertically down to the sides of the chest.
3. Bulgarian Split Squat
Muscles trained: quadriceps, glutes, abductors
Action: Three sets of 10-12 reps on each leg, starting with the weaker leg first. Step out on one foot, with the heel of the back foot off the ground into a high kneeling position. Holding the dumbbells, squat down slowly, with your knees not over your toes, and return to the starting position. Remember to switch sides.
4. Dumbbell Press
Training part: shoulder
Action: 3 sets of 13-15 reps, if you can only do 11, go lighter, if you can reach 15 easily, increase the weight. Sit on a bench, hold the dumbbells high, and lower your elbows slowly until your elbows are at shoulder height. Push the dumbbell back up to the starting position.
5. Single Leg Dumbbell Hip Press
Muscles trained: Glutes
Action: 3 sets of 15-20 reps. Train with a 20kg barbell with two 5kg plates. Sit on the floor with your shoulders resting on a weight bench or stage, place a dumbbell or barbell on your upper thighs, bend your knees, and use your hips to push the free weights up until your back is in a straight line, then slowly lower. Repeat the action.
6. Dumbbell deadlift
Muscles trained: Back, hamstrings, glutes
Action: Three sets of 10-12 times with dumbbells in both hands, feet shoulder-width apart, knees slightly bent, hips pushed back, hands vertically and naturally lower than knees, using hips and core muscles to exert strength. Repeat the action.
7. Step training
Parts: Legs, Glutes
Action: Start with the weaker leg in three sets of 10-12 repetitions on the left and right feet, and place the leg on a class or box. You can also train with dumbbells with bare hands and step on it with one foot.
8. weight-bearing crunches
Training part: abdominal muscles
Action: Lie flat on a yoga mat for three sets of 15-20, hold a dumbbell in front of your chest with both hands, and slowly lean back until your back is on the ground. Exhale and use your abdominal strength to lift your upper body.
All you need is a pair of dumbbells and a space large enough to do this workout in the gym or at home.
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