Info Health Guide: Weightlifting with Free Weights

Weightlifting is the theory of building muscle by applying force to a weight to overcome the force of gravity. Its the idea of putting stress on a muscle, the way the body reacts to that stress is to overcome it by making the muscle stronger. The weight can be a “free weight” like a barbell or dumbbell or a weight machine.

Free weights for weight lifting have been around probably since the first ancient human picked up a large rock. In fact the earliest “tests f strength” to determine rank in primitive tribal cultures consisted of just that, who ever could lift a certain rock was deemed strong enough and worthy enough to be named “chief’. Free weights have become slight more sophisticated over the years, yet are still the most economical and easiest way to build muscle through progressive resistance training. Some would argue they are the purist form of weight training and therefore the best. They say that using free weights in proper form has its advantages of weightlifting machines because weight is being driven by all muscle; there is not point in the lift where the machine “takes over”.

Free weights are cost effective, you can use them almost anywhere, when I used to travel extensively as a reporter and wound up in a hotel that did not have a gym or exercise room, I packed a pair of dumbbells that fold flat and can be filled with water! Free weights allow you to do the widest variety of weightlifting routine and exercise with just a small set of barbells and plates. Just about every major weight training exercise can be done with free weights s and the addition of a weight bench.

“Pound for pound” your muscles get a better work out then with most weigh training machines, as does your entire body. When using free weights,, during upper
body exercise for example you must use your legs and back muscles to balance and stabilize the body, this working these groups as well.

Technique is critical when working out with free weights, it is beyond the scope of this one article to teach you proper technique on every free weight exercise. It is best to join a gym or work with a personal trainer. However if that is not within your budget there are many sample routines and instruction bodybuilding and weightlifting programs that can be found and downloaded online. There are also several very good instructional weightlifting tapes and DVD’s out there. As with any exercise program you should consult with your physician or healthcare professional before starting to work out with free weights.

Other things to remember when using free weights is to always exercise both sides of the body. Progressive resistance can be accomplished just as well by increasing the amount of reps on a given routine as by increasing weight. You must give your body time to rest to build muscle and therefore need to rotate the muscle groups you are exercising with your free weights, and take a break entirely from weightlifting at least one or two days a week.

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