Free Weight Resistance Exercise

Free Weights and Range of Motion

Free weights include dumbbells and barbells. Their use has advantages and disadvantages in your training, so it is worth considering all the factors when planning your exercise routine to determine what will be best for your personal workout. The age-old question that comes up is whether to use free weights or machines.

The advantages of using free weights in terms of range of motion are that they involve many of your stabilizer muscles and thus provide a more complete overall result. Not only do free weight resistance exercises help work a variety of muscles, but they also provide a better, more natural range of motion than machines. However, proponents for machine weight training also claim that weight equipment provides the perfect range of motion for the targeted muscle, though not all experts agree.

Safety Practices for Free Weight Resistance Exercise

Another reason many people choose to use weight machines rather than free weights is the safety issue. Free weights can be used safely and effectively, but if they aren't used properly you run the risk of injury. However, there are some exercises that can't be done on a weight machine, so it's best to learn how to use free weights safely.

Safety Tips

• Work with weight you can handle
• Learn from someone who knows how to use free weights properly
• Proper technique is essential when performing free weight resistance exercise
• If you think the weight might be too heavy don't compromise your safety

Free Weight Benefits

Whether you plan to use free weights, weight machines or both, it's important that you understand how either tool can help meet your training goals.

Benefits:

• As mentioned above, free weight training works the stabilizing muscles. This lets you carry out movements that might be more effective in producing overall muscular strength.
• Exercises using free weights more closely mirror movement patterns likely to be executed for specific sports.
• The versatility of free weights opens the way for a variety of exercises using the same weight but working muscles in different ways.
• The cost of free weights is less than that of machines.
• Free weights are portable
• Free weights are easily stored and don't take up much room.

Disadvantages of Free Weights

• Free weight require coordination to be used properly
• Lifting weights overhead can be dangerous
• Must learn to balance weight while exerting force
• Isolating specific muscles requires precise technique.
• If you train alone and don't use proper technique, it can lead to injury.
• Also if a slow, steady technique isn't used and the weight lifter swings the weight for momentum they are not gaining the benefit of the exercise.

Proper Technique

You can see that proper technique is most important. If you are not experienced in using free weights, join a gym or hire a fitness instructor to help you learn how to use weights properly. If you can't afford a trainer, at least buy an exercise DVD that instructs regarding proper free weight technique. Not only will this help you avoid injury, but it will also help you achieve your strength training goals.

When talking to your personal trainer and setting your goals it is important to know:

• What physique do you want?
• Where do you want to bulk up?
• Do you only want to tone and strengthen?

Resources to Learn Proper Technique

• Selecting and Effectively Using Free Weights
• Weight Training: Improve Your Muscular Fitness
• Chest Muscle Exercise Techniques

It Takes Work

While many experts agree that free weight training is the most effective way to achieve the toned, muscular body you're looking for, building muscle it takes work.

• Follow a regular workout routine
• Diet should include adequate protein for muscle building and recovery
• Don't overdo it with the cardiovascular exercise