Free Weights Exercise Instructions

Beginners are often steered towards simple-to-use weight machines using the argument that free weights exercise instructions are too complex. Machines make it impossible to make errors, the reasoning goes, while free weights puts the onus on the trainer to get the exercise right -- or face potential injury. That line of thinking is not without merit, but there's another side to it as well.

Free weights are more than just moving the weight from point A to point B; this type of exercise also involves a whole slew of stabilizing muscles that don't get involved in a machine with a fixed groove. Think of a dumbbell chest press -- you can't perform a single rep without being acutely aware of the balance factor with your shoulders performing dozens of tiny corrections every single rep.

Why is this a good thing? Doesn't this simply mean you can use slightly less weight doing free weight reps than you would with a machine? That's true -- but when you exit the gym and have a real-life situation spring up, you have great muscular strength but not the support muscles to balance it. In fact, the greater strength can thereby pave the way for a much more damaging injury should you try to use your strength outside the nicely controlled gym environment, like if you're hauling a new fridge from the store or a similar task. It's like being really great at biking with training wheels, only you make a magnificent face-plant the second you try the real thing. Thus, incorporating free weights into your routine is a good idea for beginners and advanced trainers alike.

The good news is that free weights exercise instructions don't have to be that difficult to learn. Different exercises have different specifics of course -- squats, military presses, skullcrushers etc. -- but there are some basic rules that apply pretty much across the board. These rules will ensure progress and prevent many injuries.

When standing, place your feet about shoulder-width apart. Think of how you place your feet when standing on a bus -- that's the kind of stance you're looking for.

On the same note, you wouldn't lock out your knees when standing on a moving bus. Keep them slightly bent so as to parry sudden twists and turns.

Your abs are the most important insurance policy against back problems. Whenever you're doing standing or sitting exercises, make it a habit to always tense up your abs, especially when lifting anything above your head. Lifting belts are a complement, not a substitute for this habit.

It's easy to thrust your shoulders forward when doing presses or pulls. Try to resist this urge, as it puts a lot of strain on your sensitive shoulders while robbing the intended muscle of much of its benefit. Take a deep breath, shrug your shoulders into an "I don't know" gesture and exhale as you let your shoulders sink into a neutral position. This is the position you want to maintain through the set.

Check your ego at the door and use weights that you can do at least six to eight strict reps. Beginners should make this ten to twelve reps. Nothing can mess up the best intentions of safe training like being forced to cheat after the first couple reps. As a bonus, choosing slightly lower weight -- that you can actually handle -- has the added benefits of producing better net gains than poorly managed big weights.

Finally, use good timing. Contracting the muscle, i.e. lifting the barbell in a bicep curl, should take about two seconds, while the descent should be about three seconds. Both turns at top and bottom should be smooth but distinct. This stimulates best growth and strength increase as well as diminishes the risk of injury, unlike those who simply let the weights crash down or -- worse yet -- bounce the weights, letting the joints take the brunt of the impact.

These six ground rules will go a long way towards ensuring a safe and rewarding path to better health and strength. Incorporate at least a few free weight exercises into every workout, striking a sensible balance between machines, bodyweight-only exercises, and free weights for best long-term results. Good luck!

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