Free Weight Exercises

Exercise is the most important activity you can do for yourself and your loved ones. Everyone young and old can benefit from being physically active. Try to be physically active doing things like taking a brisk walk or jogging even doing yard work, all of these activities can be beneficial to your overall health.

However performing more intense exercises such as weight lifting for 30-45-minutes on a 3 day workout schedule will gain you more health benefits. Whichever you choose, the goal is to be physically active for 30 minutes a day.

If you are a beginner it is a good idea to start slow and gradually increase the intensity of your activity. It is also a good idea to get a physical exam and advise from a Doctor when starting any exercise program.

Starting out a program of exercising with free weights can be a little intimidating in the beginning. Trying to figure out how much weight to lift and the types of exercises for each muscle group can be a pretty daunting task however, it doesn’t have to be.  To figure out how much weight you should be lifting depends on your goals. If you want to stimulate muscle growth and lose fat then you should be lifting in the range of 60-80% of your 1 rep max. A 1rep max or 1RM is a measure of how much weight you can lift for 1 repitition of an exercise. To figure what your 1RM is involves doing some math so to make it easier on yourself there are a number of sites that have a free 1RM calculator. Just Google 1RM and pick one.

Now what exercises are best for each muscle group? There are so many that it’s too much to list here. Instead I am going to list the best exercises for each muscle group and you can take it from there.

Chest: Incline   bench  press,flat  bench  press,flat  bench  dumbell flyes.

Back: Dead lift,bent over barbell row, bent over one arm dumbell rows.

Biceps: Seated or standing dumbell curls,preacher curls (with dumbells or barbells),standing barbell curls.

Triceps: Triceps press down,dips,french press.

Legs: Squats,calf raises.


Shoulders: Seated or standing military press ( with barbell or dumbells),shrugs.

Now that you know what your 1RM is and the types of exercise you want to do for each muscle group it’s time to begin your weight trainig program. Also keep in mind that any exercise program cannot work without proper nutrition and rest. Before you start learn the basics of weight lifting. Learn to lift properly to cut your risk of injury.

If you plan on working out at home as opposed to a gym then make sure to purchase a good  weight  set 120 lbs. to begin with,  bench ,gloves,belt,shoes,and assorted dumbells 5-30 lbs. should be good to start out with. For additional information go to

Source by Danze Yanos


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