Things You'll Need:
- Weight plates
- Barbells
- Dumbbells
-
Step 1
Determine the correct size for your free weights. You want a weight that is light enough to allow you to do five to eight repetitions without resting, but heavy enough to prevent going further in one set. You will want to rest for one to two minutes between sets and work your way up to doing three sets per exercise. You will know it's time to use heavier weights when you can do three sets with ease.
-
Step 2
Protect your muscles, joints and skeleton by doing a symmetrical workout. Make sure you do as many repetitions on your right side as you do on your left, and do as many exercises for your front as for your back.
-
Step 3
Work on your pectorals, biceps and triceps at the same time by doing standing modified chest presses with dumbbells. Stand with spine straight and hold dumbbells vertically at shoulder level on either side of your chest. Straighten your arms until elbows are locked. Use resistance when returning to your starting position.
-
Step 4
Develop your quads, glutes, hamstrings and calves by holding a barbell during squats. Use an underhanded hold on the barbell if you have trouble with balance. Stand with your feet about hips' distance apart, toes pointing straight ahead. Bend your knees as you lower your torso, keeping your spine straight. Imagine you are trying to sit down in a chair: If your thighs are at a 90-degree angle to the floor, you have gone low enough. Stand up slowly and with resistance.
-
Step 5
Strengthen biceps and abdominal muscles by contracting your lower abs during bicep curls. Stand with your spine straight and feet about 6 inches apart. Contract your stomach, pulling it in towards your spine. Hold a barbell or dumbbells from underneath with palms facing upwards and hands resting next to your thighs. Curl your arms up towards your chest and lower them back down with resistance.
