The Benefits of Training with Free Weights

Free weight training allows you to load each side of our body equally, which can help to correct and prevent muscle strength imbalances.

Why Use Free Weights

One of my mentors and world-renowned trainer and educator, Paul Chek would say, there are a time and place for every piece of equipment. As trainers, we use equipment as tools to deliver a result for our clients. As a client, you may not always know when to apply these tools into your own training programs.   The benefits of training with free weights is simple, getting stronger and helping prevent injury. If you’re like most of us, you drive to work, sit at a desk and if you train on machines, then you’re again sitting. It’s time to get off your butt and bring some balance into your body.

Machines Vs Free Weights

Machines can be great for safely getting through those last few heavy reps, when you’re injured and recovering, or when you need to isolate a muscle. In general, machines can make up a small part of your training program with some real benefits.

You and Your Imbalances

Using weight machines or barbells can lead to strong differences in each side of our body. When using these methods, it’s common for one side of the body to become more dominant and take on more of the work in an exercise. Free weight exercises allow us to load each side of our body equally, which prevents muscle strength imbalances. Often times, we don’t realize that strength imbalance are there until we incorporate free weights.

More Strength

You may notice over time that you’re getting stronger. As you become more balanced and both sides of your body become balanced you will be able to lift heavier loads. Free weight exercises are great at strengthening the body’s stabilizing muscles. These muscles play an important role in keeping your joints in place as well as supporting your body, so keeping them strong is a great way to prevent injuries.

More Real Life

Performing exercises where you lift weights off the ground trains your body for similar movements. Performing activities like picking up laundry, groceries or child become easier because your body is conditioned for it. The benefits of training with free weight is they tend to have more real-life applications. Outside of the gym, most of the weight we lift is unstable, meaning our body needs to have strong stabilizing muscles to support the activity.

If you choose to use any Fitness features found on this website, you should be in good health and have no disability, impairment, injury, disease or ailment preventing you from engaging in active or passive exercise or which would cause increased risk or injury or adverse health consequences as a result of using such Fitness Features or programs, and you hereby assume all risks associated with using such Fitness Features. IF YOU EXPERIENCE ANY PAIN, DIFFICULTY, DIZZINESS, ILLNESS, OR DISCOMFORT WHEN USING ANY FITNESS FEATURE, STOP AND CONSULT YOUR PHYSICIAN OR SEEK EMERGENCY MEDICAL ATTENTION IMMEDIATELY.

JOIN NOW FOR VIDEO WORKOUTS

UPPER BODY FREE WEIGHT EXERCISES

Once you’ve mastered each exercise, increase the intensity. Eat well, hydrate, and sleep, this help to ensure your hormones work with your goals and you actually benefit for all the hard work your doing.

REAR DELT ROW

Adding a rear delt row in a push-up position activates your core and turns a bodybuilding exercise into a functional exercise. Adding free weights to this exercise increase the core recruitment and forces your entire core to engage and get stronger.

CHEST FLY

The dumbbell fly targets all areas of the pecs, but most significantly the sternal fibers – those that attach directly to your sternum. Growth in this particular area creates the defined “chest separation” look. The move is also better at stimulating chest fibers across the spectrum than the flat bench press.

BENT OVER FLY

Ideally, you’ll want to focus on the rear deltoids, scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the ribcage.

Stand with your feet hip-width apart holding dumbbells in both hands at your sides. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Your arms should hang below your shoulders with your elbows slightly bent.

FRONT RAISE

The height of movement may depend on your range of motion. Raise should be limited to the height achieved just before tightness is felt in the shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout the movement.

While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until your arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

LATERAL RAISE

Selecting the correct weight is key to doing lateral raises properly and safely. You’ll find that even with relatively light weights, the last few raises are a real challenge, so there’s no need to try to impress by grabbing the heaviest dumbbell.

Be sure to warm up properly, a resistance band works well for lateral raises for a warm up. Be careful to not go beyond parallel when you’re raising the weights, and ensure you keep your arms out to your sides. If they start creeping forward it’s time to opt for a lighter weight. The shoulder joint is designed for mobility and can be injured relatively easily. It’s best to take progression slowly.

No products found which match your selection.

AFFILIATE DISCLOSURE: We only work with and carry products that we believe in, by purchasing through us we may receive a commission made through these links.