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Free Weight Strength Training

Free weights are challenging to use because proper execution requires relatively high levels of muscle control and coordination. This is particularly true for the core stabilization muscles, such as the oblique and abdominal groups. Free weights also offer a wide range of movement options. One of the biggest advantages of barbell and dumbbell exercises is the feeling of complete control over an external weight load that is difficult to duplicate on machines.

Use of Free Weights

  • The most important considerations when using free weights are proper body posture, limb positions and core muscle stabilization to ensure safe and productive lifting and lowering actions.
  • Controlled movement speeds are essential for minimizing momentum and for maximizing muscle stimulation.
  • A rest period of 30 seconds to 2 minutes between sets is typically sufficient.
  • A repetition range of 8 to 12 reps works well for most exercises, although some trainers prefer fewer repetitions with multiple-muscle exercises such as barbell bench presses and barbell squats.

    • Benefits of Free Weights

  • Low cost, small space requirements and wide variety of exercises/movement patterns.
  • Provide a realistic lifting feeling with essentially no encumbrances.
  • Free weights, especially dumbbells, also accommodate for people with different physiques, limb lengths, joint structures, etc.
  • Training with free-weights typically requires greater involvement of stabilization and assisting muscle groups to maintain proper body posture, limb positions and movement patterns during exercise execution.

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