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. Here’s everything you need to know about free weights so you can feel more confident next time you hit the gym.
Free weights or weight machines – what’s the difference?
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. They are commonly used for compound lifts (i.e., deadlifts, squats, and bench presses) and Olympic lifts (snatch, clean and jerk, and their derivatives).
As far as plates go, the two most common types are iron plates and rubber cushioned plates. Although often used interchangeably, generally speaking, 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 on machines with plates, control 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. You can use them to exercise every part of the body. Once you start lifting weights regularly, it won’t be hard to find different 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 weight training requires proper training form. The benefit of free weight training is that it is very helpful for establishing and maintaining good training form. Start with a weight that is light enough to provide resistance and controlled movement; consult with someone more experienced (whether a personal trainer or an online tutorial) to determine good training form; and then start paying attention to how your body feels as you exercise. Which muscles are engaged? How do I position the weight relative to my body? How do I position myself to engage the correct muscle groups? As strength increases, free weights can be used to gradually increase the weight and resistance of the training.
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 the right training form looks like, it’s easy to continue training the wrong way, which can lead to injuries or muscle imbalances. Starting with weight machines or using the experience of a personal trainer can help you establish a good training form. Finally, free weight training can be used to enhance and maintain it.
Training with Free Weights
With a little experience, knowledge, and creativity, you can incorporate free weights into any workout routine.
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 anyone, anywhere. If you’re concerned about trading off the intensity of your lifts with free weights, increase your reps or decrease 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.
Whether you’re looking to improve functional fitness, balance, or athletic performance, free weight exercises are essential for improving body 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 you have a day in your strength training program dedicated to working your glutes and hamstrings.
Simple conversions to incorporate more free weights into your leg day
- Seated Hamstring Curl → Lying Dumbbell Hamstring Curl
- Single Leg Press → Weighted Lunge (Walking or Stationary)
Quick Training Note: When doing lunges on posterior chain leg day, use a longer stride when lunging to hit your hamstrings and glutes!
- Glute Drive → Weighted Glute Bridge (Dumbbell or Barbell)
- Smith Machine Squat → Sumo Squat (Dumbbell or Kettlebell)
Notes on Strength Training with Free Weights
- Always be intentional about working on core stability and targeting your target muscles.
- Always balance your workout plan and use both free weights and weight machines.
- Be sure to tailor your free weight workouts to your ideal training style (i.e. resistance training, cardio/HIIT workout, 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 swing your body or the weight too much.
Conclusion: Free weights are a must!
Relying solely on weight machines in your exercise program is a sure 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 the best results!
