Free Weights Exercise Instructions

Exercising with weights falls into two categories. There are machines with weights attached that do part of the work for you and there are weights that require you to provide all the power. Free weights have many advantages over machines. Free weights allow you to work on very specific parts of your body or to tone and firm all over, they are less expensive than machines, and they can be used by almost anyone.

Things You'll Need

  • Free weights (set of barbells or cans of vegetables)
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Instructions

    • 1

      Get a good night sleep before doing any exercising. Have a light breakfast after you exercise.The best time of the day to do any exercises, especially using weights, is in the morning.

    • 2

      Have a regular routine of stretching that you do before exercising with weights. This will cut down on the chance of pulling a muscle.

    • 3

      Begin using 1- or 2-lb weights if you are new at this. You can increase by a half-pound at a time once there is no challenge left to exercising with the weights you are using.

    • 4

      Begin with arm curls. You can do this sitting or standing. Hold the weights in your hands at waist level and lift your arms to your shoulders and down to your waist again. Keep your elbows at your sides to target your biceps. Begin with 10 repetitions. Increase the reps before increasing the weight.

    • 5

      Do variations with the arm curls such as crossing the arms instead of coming straight up and down.

    • 6

      Do flies. These will build your pectoral and upper arm muscles. Lay on a bench and hold the weights in your hand at right angles from your body, shoulder height. Lift slowly until the weights are just above your face and down again.

    • 7

      Walk using weights. Hold the weights in your hands and bring the same side arm and leg up as you walk and bring it back as your bring the other arm and leg forward. Start with 1- or 2-lb weights and build up both the amount of weight and the length of the walk.