The Benefits of a
Free Weights Workout Program

A free weights workout program is a great way to get all the benefits that weight training offers.

There is no doubt that weight training is a great form of exercise, especially if you want to lose weight and get in great shape.

In this article we will examine the advantages of weight training with free weights compared to machines and then provide you with a basic free weights routine that exercises all of the major muscle groups of your body and that doesn't require the use of machines.

Here are the advantages of using a free weights workout program:


Free Weights Workout Program Free weights can be used for a wide range of exercises compared to machines. For example, if you have a combination of barbells, dumbbells and weight plates along with a weight bench you can perform exercises for every muscle group. On the other hand, machines can only allow a few exercises to be performed with them.

For example, a barbell can be used for exercises like, barbell curl, tricep extension, squat, barbell rows, bench press, shoulder press, etc. A leg press machine on the other hand will only allow you to perform the leg press exercise as well as perhaps calf raises.

Cost and Portability

Free weights can be picked up second-hand relatively cheaply from the classifieds section of most newspapers. Plus, they can be transported easily as well. Machines are generally quite expensive, extremely heavy, bulky and are difficult to transport.


Weight training with free weights is a good option because the equipment takes up very little space compared to machines which can take up quite a bit of room in a shed or spare room. Plus, the free weights can be easily packed away.


Free weights are virtually indestructible, which makes them a very cost effective investment in your long-term health. Some machines on the other hand may require certain parts to be replaced after a period of time due to simple wear and tear. Pads and cables are the most common parts of machines that require replacement and oftentimes when they are damaged the owners stop their training as well!

Introduction to Weight Training

Rather than spending money on an expensive gym membership, people can purchase some free weights to see if they can make a free weights workout program a consistent part of their lifestyle.

If so, they can get comfortable performing the exercises, become proficient in using the equipment and most importantly, can start getting results.

If a person finds that they aren't using the equipment regularly or simply don't enjoy that form of exercise, they can sell the equipment quite easily. Plus, it also means that they haven't lost money if they had gone ahead and purchased a gym membership.

However, if they do make it a consistent part of their lifestyle they can either purchase a gym membership or expand their home gym set up in the future.

Of course it is best for beginners to mainly use machines as opposed to free weights because machines require less stabilisation and are therefore easier to learn and have less risk of injury. However, some compound free weight exercises like, squats and deadlifts are essential for beginners to learn because of the core strength benefits they offer.

If you do have free weights at home and would like a basic free weights routine, here is a simple one to use:

Barbell row
Bench press
Dumbbell flye
Shoulder press
Lateral raise
Barbell curl
Alternative dumbbell curl
Tricep extension
Tricep kickback
Reverse crunches

In this free weights workout program you perform one set of each exercise. This is after performing a 5-minute warm up of course. It is a whole-body free weights routine and is the perfect workout for beginners who have some free weights at home.

Perform this free weights workout program 3 days a week on non-consecutive days, i.e. Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays. On your non-workout days it is best to do an extended cardio workout, perhaps for 30 minutes to 1 hour.

Also, after the free weights workout program is completed it is worthwhile performing some cardio for 20-30 minutes to assist the fat-burning process in your body. Click on this link to find out more about the best way to lose weight.

Click here if you would like more information about the benefits of lifting weights.

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