How to Effectively Lift Free Weights

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When attempting to lift free weights effectively, it's important to learn the movements from a qualified trainer before increasing repetitions and speed. Discover how to do bicep curls and other free weight exercises with help from a certified sports performance nutrition adviser in this free video on fitness and exercise.

Part of the Video Series: Fitness Exercises
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Video Transcript

Hi. I'm Ashleigh Gass. Certified strength and conditioning specialist, with How do you lift free weights effectively? Well what's a free weight? A free weight is something like a dumbbell or a barbell. And you'll find these in the gym, as opposed to the machines that you find bolted to the ground. These are free weights, machines are usually just called machines. So, why do people lift free weights in the first place? Usually because they want freedom of movement. They want to be able to move around with weight. And because they want to perform lifts like squats, and dead lifts. So, if you're a beginner to exercise, you're going to learn how to lift free weights effectively by working with someone that knows what they're doing. Ideally, a qualified trainer. Now, for more advanced program design, what you've got to consider is, how can you change your free weight program to get better results? And in program design, you can look at things like the number of days of a week that you're training. You can increase or decrease that to get a better result. You can also look at changing the order of movements that you do. You can also change the speed of your lifts, and perhaps learning new lifts. Perhaps a dead lift is a new lift for you, or a squat is a new lift for you. So, when looking at how to lift free weights effectively, first of all, if you're a beginner, learn how to do these movements. And learn from a qualified trainer. If you're more advanced, look at different ways you can change your program. As you can see, there are many different way to structure a program. For advanced program design and coaching, you can contact me at I'm just going to give you one example of a free weight exercise, that might help you get started. This is something really basic that you can do at home, and it's called the bicep curl. I'll do it from the side, so you can see me. I'm going to start by just pulling my shoulder blades together gently, and then raising the weights up, and lowering nice and slow. And I can repeat that again, and back down. That's an example of a free weight exercise. For more information, you can contact me at


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