How to Use Free Weights Properly
The benefits of working out with free weights include increased strength, endurance, bone density and weight loss. Take the time to learn how to use them properly before you begin training, and you will increase their benefits while reducing the risk of injury.
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Instructions
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Use free weights to get toned by working all major muscle groups in your body three to four times per week, skipping a day between workouts whenever possible. When you lift weights, you are actually breaking your muscles down. It is during the periods of rest that follow that your muscle tissue repairs itself and becomes stronger. You can often achieve sufficient rest by working your upper body one day and your lower body the next.
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Lift free weights with a controlled motion. As a general rule, allow 2 seconds to raise the weight (the "concentric" phase) and 2 seconds to lower the weight (the "eccentric" phase). However, you can maximize your results by altering this pattern every week or so. For example, try allowing 1 second to raise and 1 second to lower, or 1 second to raise and 2 seconds to lower.
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Perform more repetitions with lighter weights to tone your muscles, and fewer repetitions with heavier weights to build mass and increase strength. If you're toning, aim for 12 to 15 or even 20 repetitions per set rather than 8 to 12.
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Keep a straight spine during all weightlifting exercises. Whether you are lifting 10 lb. dumbbells or 80 lb. free weights, using them properly means keeping your back as straight as possible. This is true even when you're picking dumbbells up off the floor to begin a session. Always lift with your legs!
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Increase the amount of weight you lift by 2.5 to 5 lb when you can complete 3 sets of 12 repetitions (more if you're using lighter weights to tone) of a given exercise without much strain. In order to continue seeing results, you need to work each muscle group to the point of exhaustion, which is when you cannot raise the weight even one more time without resting first.
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Wear a weightlifting belt and weightlifting gloves if you will be training with heavy weights. Free weights that are used for muscle toning are relatively light-usually no more than 15 lbs. The kind of weights that are used to build muscle mass are much heavier-up to 100 lbs. per plate-and are therefore potentially more dangerous. A weightlifting belt will protect your back, and gloves will help you keep a firm grip on the bar.
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Find instructional videos online at Workout on Demand or SparkPeople (see Resources below). Looking at illustrations of free weight exercises cannot show you the whole range of motion involved. You need verbal instructions and a full moving visual in order to learn how to use free weights safely and effectively, which videos can provide.
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Tips & Warnings
Always use a spotter when engaging in heavy weightlifting. A slip of the hand or other accident can be life threatening when you're dealing with free weights of 100 lbs. or more.
Do not lock your elbows or knees when lifting free weights. This can cause damage to your joints.
