Exercises With Free Weights

Exercising with free weights builds muscle and burns fat. Weights are affordable and easy to store. Before beginning weight exercises, warm up the body by stretching for five to 10 minutes to avoid injury. Work out all the major muscle groups such as the biceps, triceps, shoulders, abdominals, calves, quadriceps and hamstrings. The goal is to do three sets of 10, resting for one to two minutes between each set.

  1. Biceps Curl

    • Hold weights with palms facing forward. Hold them in front of you so that the backs of hands are resting on thighs. Stand with legs shoulder with apart, back straight and knees slightly bent. Bend the elbows lifting the weights toward your shoulders. Slowly release back down. Repeat 10 times.

    Triceps Kickback

    • Put left knee and left hand on a bench and lean forward until back is horizontal. In the right hand hold one dumbbell with palm facing inward toward the body. Tuck your arm in close to you with the upper portion of arm in line with back. Slowly straighten arm at the elbow until entire arm is in line with back. Release and repeat 10 times. Change to the other side of body and repeat the process.

    Beginner Squat

    • Hold weights with arms at your sides and palms facing inward toward the body. Back is straight, legs are shoulder-width apart and knees are slightly bent. Slowly bend knees until legs are parallel to the floor. Gradually stand back up and repeat 10 times. To avoid injury, do not let knees go forward past toes. A squat works the quadriceps, hamstring and calf muscles.

    Side Bend

    • Hold one weight in right hand with arms to the side and palms facing inward. Keeping the lower body stationary, bend the torso toward the side holding the weight. To avoid injury, do not allow the weight to go below knee level. Moving slowly, stand back up. Repeat 10 times and change to the left side of body. This exercise works the oblique muscles.