Best Free Weights Exercises?

Thunderfan66

I want to add an extra weights session into my routine. I currently do mostly machines so I'd like to add some more free weight exercises in. What are the best 3-4 exercises to add in? I know squats are important, but what kind.....barbell across the shoulders, sumo squats? And lunges....again, what are the best kinds? Thanks for any opinions!

magiccat32

bump

ninerbuff

Basic back squat, deadlifts, pullups, bent over rows, bench press for starters.

A.C.E. Certified Personal/Group FitnessTrainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Thunderfan66

What is a back squat?

phjorg

a squat with a barbell on your back to add weight.

Crankstr

Crankstr

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

BarackMeLikeAHurricane

Basic back squat, deadlifts, pullups, bent over rows, bench press for starters.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

And press (push, BTN, OHP, any of them will do)

Thunderfan66

So, for the last month I have been incorporating back squats, deadlifts, bent over rows, bench press and planks into my weights routines. Sometimes I do them twice a week, sometimes once, but I have to thank you guys for your suggestions because I think they have really helped. I have even had a friend say to me how toned my legs are looking, especially my hamstrings, so obviously it has done some good!

I also have to thank anyone who suggested reading Stronglifts (either on this post or one of the other ones I made about weights). I had a read of the site and while I'm not following the program, I did take some advice from there about upping the weights. Previously I had thought that you really only upped the weights once you could consistently perform the right amount of sets/reps without fatiguing. However I read on there something about upping the weights every session. So I decided to try this....normally in my routine I do 3 sets of 10 reps, for whatever exercise I am doing. I decided that for every exercise I would up the weights on the last set. If I still managed 10 reps, then the next session I'd up the weights for every set, if not I would up the weights for the 2nd and 3rd set, and do as many as possible.

Basically, what it boils down to is that I find I am upping weights for most exercises at every session, and it seems to be doing some good.....I definitely feel stronger already and I think I'm toning up a bit...obviously others think so! I have no idea if what I am doing is the right way to go about things, but it seems to be working.....and I can't believe I used to just sit on the same weight for weeks! What a waste of all that time - ha ha!

ninerbuff

So, for the last month I have been incorporating back squats, deadlifts, bent over rows, bench press and planks into my weights routines. Sometimes I do them twice a week, sometimes once, but I have to thank you guys for your suggestions because I think they have really helped. I have even had a friend say to me how toned my legs are looking, especially my hamstrings, so obviously it has done some good!

I also have to thank anyone who suggested reading Stronglifts (either on this post or one of the other ones I made about weights). I had a read of the site and while I'm not following the program, I did take some advice from there about upping the weights. Previously I had thought that you really only upped the weights once you could consistently perform the right amount of sets/reps without fatiguing. However I read on there something about upping the weights every session. So I decided to try this....normally in my routine I do 3 sets of 10 reps, for whatever exercise I am doing. I decided that for every exercise I would up the weights on the last set. If I still managed 10 reps, then the next session I'd up the weights for every set, if not I would up the weights for the 2nd and 3rd set, and do as many as possible.

Basically, what it boils down to is that I find I am upping weights for most exercises at every session, and it seems to be doing some good.....I definitely feel stronger already and I think I'm toning up a bit...obviously others think so! I have no idea if what I am doing is the right way to go about things, but it seems to be working.....and I can't believe I used to just sit on the same weight for weeks! What a waste of all that time - ha ha!

Keep it up then! I've been doing it for 30 years now and it's kept me in phenomenal shape and fitness.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition