How to Set up Freeweights

Weight training is a good way to stay fit and healthy. Men and women both benefit from weight training. It is essential to start with the correct equipment.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Rubber mats.
• Power rack.
• Olympic bar.
• Olympic weights.
• Bench.

1. If you are setting up in the garage, put down some interlocking rubber mats to stand on. These cushion your feet and reduce strain on your joints. Also, they prevent cracking the concrete when you set down weights.
2. Set up the power rack near the center of the mats.
3. Lay half the weights on one side of the rack and half on the other side. Or, get a weight stand to hang the weights on.
4. For excercises that require a bench (bench press, incline bench press, seated military press) place the bench inside the power rack.
5. For squats, chinups (if your power rack has a chinup bar), bent over rows, standing military press, etc. remove the bench and place it somewhere else.
6. Consult a weight training book or personal trainer to show you proper form for each excersize.
7. Try to work out 3 times per week for 30-60 minutes.

Tips & Warnings

• Free weights have been shown to be more beneficial than machines like the bowflex because it is more natuaral and involves more stabilizing muscles.
• Keep track of how much weight you lift and how many reps for each excersize. Try to increase this a bit each time.
• Don't give up! Stick with it.
• Try to get some cardio excersize also, like jogging, biking, etc.
• Be careful not to injure yourself by trying to handle weights that are too heavy. Start light and work your way up.