Using Free Weights for Best Results

When it comes to developing muscle definition and strength, free weights are a great way to go.  However, all too frequently people misuse free weights and end up injuring themselves. 

Because free weights are necessarily free wielded by the user, many injuries and sprains can result.  Without the steady, but limited motion of an exercise machine, using free weight requires extra care and attention to proper technique and form by the individual.

Proper form and technique are therefore essential when it comes to using free weights.  You will want to ensure that you make sure to get the advice of a physical trainer or expert in the field before beginning a free weight program.

As a rule of thumb, you will want to create harmony in your routine by counterbalancing your movements.  So if you exercise a muscle in the front of your body, it will help to then workout one that corresponds in the back of the body.  This helps to create balance.

Breath work is also fundamental to proper form.  Exhale when performing the most strenuous part of the exercise and inhale at the easiest point.

You need to also make sure that you use a full range of motion during the exercise.  Try not to stiffen up or shorten the exercise but go all the way from the beginning to end of the exercise without falling short.

Use control rather than momentum to perform the exercise.  If you need to rely on motion or momentum to lift that weight than you should probably opt for something lighter until you build up your strength.  Motions should be controlled not frantic or fast for optimal results and for the avoidance of injury.

Finally, there are different ways to utilize free weights depending upon the results sought.  For instance, muscle strength is increased by doing five to eight reps of 1-3 sets, whereas endurance is found by increasing the reps to 15-20, with 1-3 sets.  For ultimate muscle power you will want to do about 3-5 reps of 1-3 sets of a higher weight.

Before beginning a free weights program consult with a trainer to help you develop a routine that will work for you and to help you with proper form and technique.