5 Tips for Using Free Weights Effectively

Compared to the cost of a gym membership or buying your own exercise equipment, free weights are a relatively inexpensive option for strength training. They require very little storage space and are easy to upgrade when you are ready to increase your weight. There is no set guideline for how to use free weights, but it can be intimidating if you're just starting out. Here are some tips for how to get the most out of using your free weights.

1. Choose the correct weight.  When purchasing weights make sure to give them a lift and try a few moves before purchasing. Weights come in different shapes and making sure that you can grasp the weight easily is important. Start out with something challenging that you think you could lift for 10-15 reps before becoming fatigued and gradually increase and vary your weight from there. Don't be afraid to start small, when I first started I used 3lb weights and have slowly increased.
2. Combine your exercises. The great thing about free weights is that they give all the same benefits of the exercise machines that you use at the gym, with the added benefit that you have to stabilize your body while using them. In order to maximize your burn while strength training try combining upper body moves with lower body moves. For example you could try a squat into a shoulder press or lunges with tricep extensions.
3. Maintain your breath. You have to breathe while you exercise, and timing your breath to the movement is important because deep breathing allows your body to push harder and more effectively.  You should exhale during the strenuous part of the exercise and inhale when you release.
4. Vary your reps and weights. Because the body is always seeking to achieve balance, it is essential to mix up your strength routine from week to week. Having a few different weights can allow you to do heavy lifting with fewer repetitions one week, and then switching to a lighter weight with more repetition the following week. This keeps your body guessing about your routine and allows you to achieve better results.
5. Slow down. Do not speed through your repetitions. It is important to remain a steady and somewhat slow speed during the concentric movement (the lift) and the eccentric movement (the lowering.) This keeps your muscles in a constant contraction through the entire movement.
6. Warm up. Before any strength training a five minute cardio warmup is a good idea. It loosens your muscles and prepares them to flex and move throughout your training. Moves like jumping jacks, marching in places, and windmills help loosen the body. 

Do you use free weights often? If so let me know what tips you have to share!