What Are Free Weights and How Do I Use Them?
Walk into a gym and you’ll see all sorts of weights and cardio machines, handles, dumbbells, bands, and heavy-looking balls. Well, today, I’m going to teach you all about free weights so you can feel more confident next time you go to the gym.
Free weights or weight machines – what’s the difference?
Which is better, free weights or machines? Let’s think about “What are the benefits and drawbacks of using free weights and machines?” and “How do they align with my health and fitness goals?”
The two main types of equipment found in almost any gym and any strength training program are machines and free weights. On a weight machine, the weight is attached to a simple device that you can push or pull. Common weight machines include the Smith machine, leg press, and pull-up machine. Free weights are weights that are not attached to any mechanical device. Let’s take a look at some different types of free weights.
Types of Free Weights
Ever since people began lifting weights, weightlifting masters have been innovating ways to improve the lifting experience and target muscles in different ways, resulting in a variety of free weights with different functions and uses. Here are some of the main types of free weights you can find in almost any gym.
Weight Plates + Barbells
Plates and barbells are a combination of free weights that are commonly used in compound lifts (i.e., deadlifts, squats, and bench presses) and Olympic lifts (snatches, clean and jerks, and their derivatives). I wish I could stop there, but there are many different types of plates and barbells.
As far as plates go, the two most common types are iron plates and rubber cushioned plates. While often used interchangeably, a good rule of thumb is that rubber plates tend to be used in Olympic lifts because they cause less damage to the floor when dropped, while iron plates are typically used in machines with plates, controlled exercises (i.e., squats, deadlifts, bench presses), and other free weights with plates.
Some examples of different types of barbells include the EZ Curl Bar, Hex Bar, Olympic Bar, Weightlifting Bar, and Fixed Bar, which in my opinion resembles an overstretched dumbbell. Fixed barbells typically have a straight bar or a W-shaped bar similar to the EZ Curlbar.
Dumbbells
Dumbbells are perhaps one of the most classic examples of free weights in existence. They can be used to exercise every part of the body. Once you start lifting weights regularly, it won’t be hard to find different exercises that can be turned into dumbbell exercises.
Kettlebell
Kettlebells work multiple parts of the body at once and are generally more geared toward the functional side of strength training rather than muscle isolation. Kettlebell exercises are also known for getting your heart rate up and burning extra calories.
Medicine Balls
Incorporating a medicine ball into your workout routine is no joke. Exercises using these free weights can help improve cardiovascular endurance, core strength, and overall athletic performance.
Benefits and Cons of Using Free Weights
Benefit 1: Fuller Range of Motion
Unlike weight machines, free weights allow the user to determine what a full range of motion (ROM) looks like for them in their current state of health. Factors that can limit a muscle group’s ROM include injury, inflammation, disease, flexibility, age, joint health, daily activities… the list goes on.
Because there are so many factors that can affect the ROM of any particular muscle, a “full” ROM for two people for the same exercise can look very different. For example, for someone with a recurring rotator cuff injury, an incline bench press machine could cause a flare-up. However, using dumbbells to perform an incline bench press allows someone to complete the same movement in a slightly different way and without shoulder pain. Free weights help individualize finding full ROM.
Benefit 2: Enhanced Function
Using free weights forces you to work other muscle groups in addition to the one you are working, thereby increasing strength and function throughout your body, rather than just the strength of the targeted muscle group. For example, when performing a seated machine press, you will feel the movement in your shoulders, trapezius, and triceps. When performing the same exercise while standing with dumbbells, which requires more balance and control, you are not only working the aforementioned muscles, but also your abdominals and lower back. This way, you are working the pressing movement in addition to working that body part.
Benefit 3: Requires Proper Form
In short, free weights require proper form. Yes, you can use them even if your form isn’t great and still lift heavy. However, in order to reduce your risk of injury, improve your strength, and continue to strength train effectively, your form cannot be neglected. The upside is that free weights are very helpful in establishing and maintaining good form. Start with a weight that is light enough to provide resistance and controlled movement. Consult with someone more experienced (whether it’s a personal trainer or an online tutorial) to determine what good form looks like, and then start paying attention to how your body feels as you perform the exercise. Which muscles are being engaged? How do I position the weight relative to my body? How do I position myself to engage the correct muscle groups? Free weights allow for a gradual increase in the weight and resistance of an exercise as strength increases.
Disadvantage 1: Risk of Injury
Every strength is only a weakness in the right light, and the full range of motion that free weights allow is no exception. If you are not familiar with (a) proper form or (b) the feel of using one set of muscles correctly, it is easy to overextend a joint, perform the movement incorrectly, or overcompensate with different muscles when using free weights.
If you are using free weights that do not require a rack or safety mechanism, you may drop the weight if your muscles are exhausted or if you have an unexpected break. I have accidentally dropped the dumbbells many times when moving them to the bench or simply because my muscles gave out mid-rep.
Of course, there is an inherent risk of injury with any type of strength training, whether you are using free weights, machines, or resistance bands. Therefore, when you are first starting to strength train, it is important to consult with a more experienced friend or personal trainer to determine good form and safety for you.
Disadvantage 2: Limited Weights
It is true that you can usually lift heavier weights on a weight machine, but weight training does not always mean lifting heavier weights. Yes, heavier weights mean increased resistance, which leads to increased muscle breakdown, repair, and growth. However, lowering the weight you use, increasing reps, and reducing rest time can improve muscle endurance, improve overall muscle function, and therefore overall strength. So for those of you egotistical lifters out there, you may see this as a disadvantage, but for everyone else (myself included), I like to see it as a benefit!
Disadvantage 3: Requires Proper Training Form
Conversely, if you don’t know what proper training form looks like, it’s easy to continue training in an incorrect manner that must be corrected later to prevent injuries and muscle imbalances. Starting with weight machines or leveraging the experience of a personal trainer can help you establish good training form, which can then be enhanced and maintained with free weight training.
Training with Free Weights
When to Use Free Weights
With a little experience, knowledge, and creativity, free weights can be incorporated into any workout routine.
When boredom strikes.
If it ain’t broke, don’t fix it.
This is a common mentality in the fitness world when it comes to different training methods, and I can honestly say that I agree with this view on strength training. There’s no doubt that you’ll see the best progress when you work out consistently each week. I will offer a word of caution, though: there’s definitely room for variation if you want to rediscover the joy of training.
If it’s your only option.
If you’ve made it this far in this post, you can no longer use “not enough equipment” as an excuse to skip a workout. Whether you’re staying at a hotel, hitting up a new gym, or working out at home, free weights are a great way to get a solid strength, cardiovascular, and/or functional workout. Free weights are a great piece of training equipment for any body (ha, get it!) anywhere. If you’re worried about trading the intensity of your lifts for free weights, increase your reps or reduce your rest periods to keep your heart rate up! Don’t miss out on the mental and physical health benefits of a workout just because you only have free weights.
If you’re looking to improve function.
Whether you’re looking to improve functional fitness, balance, or athletic performance, free weight exercises are essential for improving your body’s stability, which will only further improve your strength training.
How to Use Free Weights
Swap out machine-based exercises for the same free-weight movements.
Maybe your strength training program has one leg day dedicated to working your glutes and hamstrings. Here are some simple conversions you can make to incorporate more free weights into your leg day:
Seated Hamstring Curls → Lying Hamstring Curls with Dumbbells
Single-Leg Press → Weighted Lunges (Walking or Stationary)
Quick Training Note: When doing lunges on your posterior chain leg day, use a longer stride when lunging—your hamstrings and glutes will thank you!
Glute Drive → Weighted Glute Bridges with Dumbbells or Barbells
Smith Machine Squats → Sumo Squats with Dumbbells or Kettlebells
Dos and Don’ts of Strength Training with Free Weights
Always be intentional about working on core stabilization and engaging the targeted muscles.
Always balance your workout program and use both free weights and weight machines.
Always request a spot if needed.
Be sure to tailor your free weight training to your ideal training style (i.e. resistance training, cardio/HIIT workouts, circuit training, etc.).
Don’t forget your warm-up sets!
Don’t get cocky! Lift the weight as hard as you can without compromising your form.
Don’t over swing your body or the weights.
Conclusion: Free weights are a must!
Relying solely on weight machines in your workout plan is a surefire way to miss out on all the benefits that free weight training brings, including improved stability, functionality, and injury prevention. Be sure to balance your strength training with weight machines and free weights for optimal results!
