Free weights

frazzle29
frazzle29 Posts: 122 Member
edited November 12 in Fitness and Exercise
What are the best free weight exercises for beginners? I'm a little nervous in the free weight section so I tend to stay around the machines, but I've heard that free weights are better so would like to know the best exercises, reps, etc. Who can help??

Replies

  • scott091501
    scott091501 Posts: 1,260 Member
    Squats, Deads, Bench Press, Overhead Press, Barbell or Dumbell rows. Basically compound movements (ie more than one joint)
  • JetFixer
    JetFixer Posts: 25 Member
    http://forum.bodybuilding.com/showthread.php?t=4195843

    This is what I do!
  • MotorCityFemmeFatale
    MotorCityFemmeFatale Posts: 222 Member
    I train mostly free weights, I do 3 sets of 8
    Chest/Biceps 3@8
    Bench, DB Flies, Straight-Arm Dumbbell Pullover, EZ Bar Curl, Concentrated Curl, Hammer Curl

    Back/Triceps 3@8
    Deadlift, Bent Over BB Rows, One Arm Long Bar Rows, Skull Crushers, Overhead extension, Dips

    Legs/Shoulders 3@8
    Squats, Straight Leg Dedlifts, Leg Extensions (not free weight), Lying Leg Curls (not free weight), Standing DB Calf Raise, Seated Calf Raise (not free weight), Seated Barbell Military Press, Seated DB Press, Lat Raises
  • princesspita
    princesspita Posts: 28 Member
    Squats, Deads, Bench Press, Overhead Press, Barbell or Dumbell rows. Basically compound movements (ie more than one joint)

    ^^^^^^^^
    this
  • sarah_ep
    sarah_ep Posts: 580 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.
  • tigersword
    tigersword Posts: 8,059 Member
    Squats, Deads, Bench Press, Overhead Press, Barbell or Dumbell rows. Basically compound movements (ie more than one joint)

    Exactly my routine.
  • pukekolive
    pukekolive Posts: 237 Member
    bump
  • jenniferg83
    jenniferg83 Posts: 278 Member
    BUMP
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • janet_pratt
    janet_pratt Posts: 747 Member
    Like they ^^^ said, compound moves. And don't be afraid to go heavy. If you can complete the set easily, move up in weight until the last 1 or 2 reps is difficult. When you can do the whole set easily, move up again.

    Have someone teach you correct form on the deadlifts and squats. Done improperly, you can injure your back. But done correctly they are fine. I have some major back issues and I do them. And I go as heavy as I can with them.
  • ahealthy4u
    ahealthy4u Posts: 442 Member
    I have many types of free weights but the one I like the most is a covered cloth band with handles that has a center loop with a bead in it that you can shut in the door so you can do crunches and other fun stuff. It really comes down to what works best for you and what is comfortable.
  • frazzle29
    frazzle29 Posts: 122 Member
    Thanks everyone!
  • tigersword
    tigersword Posts: 8,059 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    This is such a great beginner program, seriously.
  • tameko2
    tameko2 Posts: 31,634 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    This is such a great beginner program, seriously.

    It honestly really is but I will warn you that the site is OFFENSIVELY sales-y/smarmy. I LOATHE it. But the program itself is a really really good one for a beginner. And its only 12 weeks. and its not nearly as fiddly as NROL.
  • tigersword
    tigersword Posts: 8,059 Member
    True enough about the sales part, but that's how he makes his living, so I can look past it, as there's a lot of great information to be found there, as well. You just gotta sort through it.
  • kaydensmom12
    kaydensmom12 Posts: 338
    bump
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Like they ^^^ said, compound moves. And don't be afraid to go heavy. If you can complete the set easily, move up in weight until the last 1 or 2 reps is difficult. When you can do the whole set easily, move up again.

    Have someone teach you correct form on the deadlifts and squats. Done improperly, you can injure your back. But done correctly they are fine. I have some major back issues and I do them. And I go as heavy as I can with them.

    I'm agreeing with this too!

    If you are unsure of routines, I've heard good things about New Rules of Lifting for Women, Starting Strength, and Stronglifts.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    This is such a great beginner program, seriously.

    It honestly really is but I will warn you that the site is OFFENSIVELY sales-y/smarmy. I LOATHE it. But the program itself is a really really good one for a beginner. And its only 12 weeks. and its not nearly as fiddly as NROL.

    True. And absolutely NO mention of women ever doing his program. It's so simple though you really don't need to read much of the site at all.
  • scott091501
    scott091501 Posts: 1,260 Member
    It was so much nicer when Madcow had his own site and didn't sell it off to stronglifts. Rippetoes Starting Strength is a good beginner set up too. FYI if you are going to pick one of these programs TRUST THE PROGRAM. Lift what it tells you to, when it tells you to, and for as many reps as it tells you to. It works for a reason. Don't F with it.
  • tameko2
    tameko2 Posts: 31,634 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    This is such a great beginner program, seriously.

    It honestly really is but I will warn you that the site is OFFENSIVELY sales-y/smarmy. I LOATHE it. But the program itself is a really really good one for a beginner. And its only 12 weeks. and its not nearly as fiddly as NROL.

    True. And absolutely NO mention of women ever doing his program. It's so simple though you really don't need to read much of the site at all.

    yeah which I personally can get past but in addition to the huge turnoff of feeling like someone is shoving bottles of snake oil into your hands (even though its a genuinely legitimate program) I also felt like some of the suggested starting weights were too heavy for a FEMALE beginner especially one who is NOT at least, I dunno, 5'5" or 5'6" I mean a little 5'1" girl who weighs 120 lbs should NOT be trying to deadlift 95 lbs for several weeks. Heck I set myself up lower than that too because I was scared of an early stall. (ooookay in fairness the pamphlet might cover that just fine but I found it so irritating to read all the marketing crap when all I wanted was the basics of the program that I was skimming through peeling out the actual information).

    But damn do I love my stronglifts iphone app. In fact as soon as I leave work I'm hitting the gym to make use of it.


    And oh yeah OP (if you're even still reading this) -- what scott said is very true. Don't F with the program. If there is some reason you don't want to follow part of it then PUT IT DOWN and find another one you can commit to.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I think New Rules of Lifting for Women is a better BEGINNER program than Strong Lifts. Strong Lifts is more of an intermediate program IMO.

    That said, get the book!! It is a good program and you will see excellent results from it!
  • shorty313
    shorty313 Posts: 432 Member
    bump
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Check out the book New Rules of Lifting for Women which focuses on compound exercises.

    Either that or this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    This is such a great beginner program, seriously.

    It honestly really is but I will warn you that the site is OFFENSIVELY sales-y/smarmy. I LOATHE it. But the program itself is a really really good one for a beginner. And its only 12 weeks. and its not nearly as fiddly as NROL.

    True. And absolutely NO mention of women ever doing his program. It's so simple though you really don't need to read much of the site at all.

    BTW It's not actually Medhi's program, he just markets it.
  • beckylawrence70
    beckylawrence70 Posts: 752 Member
    Get some DVD's for home use, I workout at home and get amazing results using my hand weights.
  • Mompanda4
    Mompanda4 Posts: 869 Member
    Bump
  • Sp1nGoddess
    Sp1nGoddess Posts: 1,134 Member
    Squats, Deads, Bench Press, Overhead Press, Barbell or Dumbell rows. Basically compound movements (ie more than one joint)

    This, this & this. Don't be intimidated, we all start somewhere! I'm a 44 (gasp!) year old and I love the free weights. Stick to basic movements and watch your form in the mirror. www.bodybuilding.com has some great videos.

    I do stiff-legged deadlifts, pushups, squats, back rows, dips, shoulder presses then planks for core.
  • nutandbutter
    nutandbutter Posts: 447
    Squats, Deads, Bench Press, Overhead Press, Barbell or Dumbell rows. Basically compound movements (ie more than one joint)

    Exactly my routine.

    Almost exactly mine. I do lat pulldowns also, since I can only do 1 dead hang pullup right now. Someday...

    Seriously OP, don't overcomplicate it. You should be seeing gains from compounds for quite a while. I've been doing this for 6 months and I'm still progressing. They really should be the core of any strength program.
  • Mompanda4
    Mompanda4 Posts: 869 Member
    Bump
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