Free Weight Training Program

Fitness & Exercise

Weight Training

Weight Lifting

Weight Lifting Programs

Sport Training

Newsletter Subscription

Free Weight Training Program

A weight training program generally involves the use of free weights and the machines. Dumbbells and barbells are the examples of free weights.

Dumbbells: It is training equipment that is used as a free weight in any weight training program. You can use dumbbells individually as well as in pairs. Dumbbells are of two types:

•  Adjustable Dumbbells: It generally consists a metallic bar rod. The outer portions of this rod are inserted with the metallic plates. The centre portion of the rod is engraved so that grip can be removed. The main advantage of using adjustable dumbbells in any strength training program is that you can easily change the resistance without changing the dumbbell.

•  Fixed Dumbbells: These dumbbells are in the shape of a dumbbell. A lot of varieties of these dumbbells are available in the market. The most expensive is the one that is constituted with cast iron and is covered with rubber for the safety reasons. The cheapest quality of these dumbbells is constituted with the help of plastic and is coated with concrete.

Barbells: It is a metallic rod that is 5 to 7 inches long and whose central diameter can vary but is generally 2.54 cm. The barbells used for men and women are similar in composition but the only parameter in which they differs is in the length. Generally the men's barbell are larger in size than that of women.

Advantages of Free Weight Training Program

•  In a free weight training program free weights are used as resistance against your muscles for their strengthening.

•  Free weights helps in the stabilizing of the muscles thus makes the muscles movement in an effective manner. Thus a complete muscle workout is achieved using free weight workouts.

•  The pattern of exercises used in the free weight program is closely related with the pattern used in the daily routine exercises and sports.

•  Free weights are multipurpose. So a wide range of exercises can be performed using free weight equipments.

•  Free weights are less expensive and can be moved from one place to another very easily. Moreover free weight requires less space.

Disadvantages of Free weight Training Program

Free weights exercises are difficult to practice specially for the beginners and the situation can be very dangerous if you are lifting the free weights overhead.