Top Benefits of Free-Weight Exercises (Build Strength & Balance)

Let’s face it; when it comes to workouts, everyone’s got an opinion. Whether it’s the best way to build muscle, burn fat, or just feel better, it’s easy to get overwhelmed by all the options. But one method that always stands the test of time is the free weight workout.

Strange things happen in our culture. Over time, we take certain ideas, often outdated or unfounded, to be unwavering truths—be they religious, political, or lifestyle oriented in nature.

One excellent example is the idea of the ideal body form. We all know the stereotypes: hourglass figure femininity and the rugged cut muscles of masculinity. But health is far more dynamic than that—and of course, so is the human form.

For many of us, those are unattainable goals (without major plastic surgery!). So we often resort to almost compulsive workout routines to try and carve the body image we hope exists outside of our head. That's simply not healthy.

What are Free Weights?

Free weights are any kind of weightlifting equipment that isn’t attached to a machine or pulley system. Think dumbbells, barbells, kettlebells, or even medicine balls. They’re called "free" because they allow you to move in any direction, giving you the flexibility to engage multiple muscle groups at once.

Free Weight Workout for Beginners

If you're just starting with free weights, don’t worry; you don’t need to be a gym pro to see great results. A good place to begin is with light dumbbells and some basic movements like squats, deadlifts, and overhead presses. These compound exercises target several muscles at once, giving you the most bang for your buck.

Risks of Weight Training

And, guys, you may be creating damage in pursuit of those rock-hard arms, abs, and legs with excessive weight training. In fact, adopting a free weight workout could not only strengthen your muscles, but also promote healthier bone density, flexibility, and tone.

Read more: pre and post workout nutrition

Benefits of Free Weight Workouts

A well-rounded exercise regimen is by far the best option for optimal health. When we lift weights, we often see results rather quickly, and that can be exciting. And weightlifting has immense benefits, too. But there are also negative effects, including the tightening of tendons and muscles, elevated blood pressure, and injuries. From pulling or straining to bruising and tearing, weight training can be very damaging if not done properly. So as part of a healthy exercise program, consider these three reasons not to fear a free weight workout!

General Health and Cardio Importance

General Health: While weight training can make your breath a bit heavy, it's not a true cardio workout. We need this activity to flush toxins, move lymphatic fluid, and get all that good oxygen-rich blood pumping into our brains and organs. Make sure you're getting in a good cardio workout at least 3 times a week, be it running, cycling, dance, or some other form of movement that ups your breath for at least 30 minutes at a time. A regular cardio practice will improve all areas of your health, including better performance in weight training.

Balance and Muscle Strengthening

Balance: Not all muscles are impacted by weight lifting. That can cause a lot of issues down the road. Bringing in another workout regimen like yoga, cycling, or even just a daily walk, will help the body utilize more muscle groups and help to balance out the work you've done in weight lifting.

Did you know that walking works every muscle in your body? While it may seem more like a mode of transportation than a form of exercise, one of the single greatest things we can do for our health is to walk at least 5 miles every day (that's roughly 10,000 steps). Walking also slows us down, gives us space to think, relax, even meditate.

This is an important element in human health, both physically and mentally. Get yourself a good odometer and take notice of how much walking you're doing every day. Chances are you could benefit from adding a 45-minute to 1-hour walk to your day. Notice the benefits on your health once you start.

Endurance and Diverse Training

Endurance: Weight lifting can create tremendous strength, but it's often quite conditional—lifting 100-pound weights over your head is much different than a barrel, box, or body. So, strength needs a counterpart: endurance.

That comes from building strength over time and in various ways so that you're able to sustain your efforts. Some of the best practices for endurance building are running, cycling (or spinning), yoga, and swimming. Not only can these practices help bring balance and healthy effects to all areas of your life, but these repetitive practices teach the body how to adapt its strengths and be flexible!

Free Weight Workout for Weight Loss

If weight loss is your goal, incorporating free weights into your routine is a smart move. Free weight exercises, especially compound moves like lunges, squats, and rows, help you burn more calories because they engage multiple muscles. When combined with a solid cardio routine and a healthy diet, a free weight workout can help you shed those extra pounds.

Read more: the relaxed workout

Frequently Asked Questions

What are the most effective weight training exercises for beginners?

For beginners, start with compound exercises like squats, deadlifts, and bench presses. These moves give you the most bang for your buck by targeting multiple muscle groups.

How much rest should I take between weight training sessions?

It’s generally recommended to rest for 48 hours between working the same muscle groups. This gives your muscles time to recover and grow.

Is weight training a good option for older adults?

Weight training may be a beneficial option for some older adults, depending on individual circumstances and medical advice.