How to Create a Free Weights Workout Program

Engaging in a periodized free weights program can be one of the single most health-benefitting and appearance-improving additions you will ever make to your workout regime. Contact a fitness professional or nationally sanctioned certification company for literature recommendations prior to designing your workout program. Tap into online resources for video instruction and a wealth of important information to help you design the right program for your fitness goals.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Free weights
• Physician consultation

Determine Your Weight Lifting Needs

1. Try several brands and versions of the dumbbells available to you, as the perfect grip is crucial to achieving the perfect rep.
2. Sample switching weight plates and making other adjustments to your weight set before you buy. You want to be able to easily use and adjust the equipment you purchase.
3. Join a gym with an adequate free weight section if you lack room or funds to buy and house the proper free weights for a full-body routine.
4. Develop your program first, then buy your weights accordingly. Your workout may require fewer weights in the beginning than as you advance on your fitness quest. Buy only what you need to avoid cluttered space and wasted funds.
5. Add weight lifting gloves to your shopping bags, as free weights can callous and rough your hands.

Create Your Free Weights Lifting Program

6. Lift between 8 and 10 repetitions to maximize your muscle mass, but start off with 10 to 12 repetitions to perfect your form and warm up your muscles.
7. Check online or with a certified fitness professional for a demonstration of perfect form. In general, keep your abdomen tight (to prevent injury) and maintain steady breathing.
8. Target each body part independently, including shoulders, arms, back, abdominals, gluteals, thighs, calves, chest and obliques, before moving on to compound, multi-part movements.
9. Save advanced free weights moves such as super sets, plyometrics or drop sets for the pros, and do them only with an experienced spotter or fitness professional.
10. Switch your routine routinely! Creating confusion is the cornerstone of growth and muscle development. You will optimize your workouts by switching those exercises used for each body part on a weekly basis.

Tips & Warnings

• Create a periodized routine for the best results from your free weights workout. A periodized routine is one that is broken into time periods: for instance, five minutes for your biceps followed by five minutes for your quads.
• Never begin a free weights workout program without first consulting your physician.

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