Free weights are an exercise tool that is easy to use. But are free weights good for beginners? This question may come to many people’s minds. We know that the role of regular exercise in keeping a person healthy cannot be overstated. It will keep you healthy as well as active throughout the week. However, many aspects of your health will depend on the type of exercise you do.

Free weights are a great exercise kit for beginners. If you want to do several types of exercises with one piece of equipment, this set is ideal for you. It can be used by boys and girls of any age. Besides, it is also quite easy and fun to use. 

Although I have said that it is great for beginners, beginners can also benefit from using it. It must be followed till the end to know that it is beneficial for newbies. Here I will discuss its benefits and how beginners can get started with it. If you are also thinking about using it then the article will be useful for you.

What Are Free Weights?

Free weights are a piece of equipment used for exercise. It is not attached to machines that allow for a wide range of motion and muscle engagement. It can be used without any linear, dedicated movement restrictions. Instead of lifting heavy weights, these tools are great for training stability and form.

Since they are not attached to any machine, they should be used with considerable caution. It is a common tool for those who are regularly lifting heavier than normal weights without any restrictions. You can use it anywhere you don’t need to go to the gym. That means it is a great tool for those who want to do regular workouts at home. 

Overall, this is an amazing tool that can be used by everyone. It is preferred by beginners as it provides a functional workout and helps build strength, balance, and stability. It is most important to learn proper form and prevent injury by using free weights before moving to heavier weights.

3 Types of Free Weights

Free weights are pretty cakey. In this part of the article, you will learn about the different types of free weights and their uses. Let’s know about them.

1. Dumbbells

Are Free Weights Good for Beginners

These are the most common free weights used in exercises ranging from joint isolation to compound exercises. The use of dumbbells can be observed in all gyms. If you have a pair of dumbbell free weights, you can do your workout anywhere.

2. Barbells

Are Free Weights Good for Beginners

These can usually include both bars and weighted plates. Barbells focus on raw power and maximum reps. You’ll get 20% stronger when you switch from dumbbells to barbells. By using it you can easily progress.

3. Kettlebells

Are Free Weights Good for Beginners

It is a ball with a handle and weight. Its designs are used in contrast to mass distribution methods. These types of free weights are generally useful for movement-based exercises. Since it is weighty, it will be a bit cumbersome to use for beginners.

How Do Free Weights Work?

Free weights, such as barbells and dumbbells, work by resistance training. As you lift the weights, your muscles work against the resistance to create tension, causing them to grow and strengthen over time. This type of strength training also improves bone density, balance, and coordination.

Free weights are lifted using the shoulders and back or both hands to allow the weight to be held. Sliding the ends of these builds strength as well as increases the heart rate as well as helps burn fat from your body.

In just 4 weeks of training using it, the body begins to control muscle contraction and generate power. As your body adjusts to that resistance, muscle mass begins to grow and build stronger muscles This means that even if you don’t see much muscle at first, you can see changes within a few days.

Benefits Of Using Free Weights

A workout using free weights can benefit your body in many ways. As it comes in several forms, you can start using it step by step. The benefits that can be obtained by using this tool regularly are discussed.

  • It is a powerful pump of blood in the body when you do the exercises using it. As a result, oxygen and nutrient flow increases in the body.
  • You can use it even if you have heart disease. It greatly reduces your risk of heart attack, stroke, and cardiovascular disease.
  • Since it is used on the hands, it helps burn excess muscle fat. Burning fat will gradually make your muscles thicker and stronger.
  • Free weights will improve the quality of your workout. A strong cardiovascular system after a regular workout helps you sleep better.
  • It will also help you lose weight when you do regular workouts using this equipment. It will also help with the benefits you get from doing cardio.

5 Exercises Using Free weights For Beginners

Workouts using free weights play a huge role in building your muscles and bones. You can use these tools in different settings and ways. Now we will know about some exercises that can be done using free weights.

1. Bench press

To perform this exercise you need to set a bench at a 30-45° incline. Then sit with your back on the bench with your feet on the floor and hold the free weights in your hands with your palms facing forward. Now lift them up to chest height and exhale and extend both arms fully. Then bring the hands down again. This exercise should be done 8 to 10 times in three sets.

2. Chest Press 

To do the chest press, you first need to lie on your back with free weights in your hands. Now slowly place the arms perpendicular to the body on the floor. Slowly press the arms upwards until the elbows are completely straight. Do the exercise in such a way that you feel a stretch across your chest. Do the exercise 8-10 times in 2-3 sets.

3. Shoulder Press

This exercise is very effective in building strong shoulders. To do this, first, stand up straight with free weights in hand. Meanwhile, keep both hands more or less with the shoulders. Then lift the arms upwards with the palms facing the body. Palms should be facing forward while going up. Raise the arms until the arms are completely straight and slowly return to the original position. Repeat the process for 3-4 sets, doing 6-10 reps per set.

4. Bicep Curl

A simple and common exercise is the Bicep Curl. To do this, stand straight and hold free weights in both hands and hang each arm by the side. Keep your elbows close to your torso and palms facing outwards. Then curl the equipment up to shoulder level. Exhale by contracting the biceps and return to the starting position. Repeat the exercise 8-10 times in 3 sets.

5. Lunges

The lunge is a full-body workout. To do this stand up straight and hold free weights in your hands. Place your hands by your sides with your palms facing inwards. Now take a long step with your feet slightly shoulder-width apart, bending your knees until your thighs are parallel to the ground. The front knee will be over the front ankle while performing the procedure. Drive forward on the knees and land on the heels. Inhale while landing and balance on the back leg and toes. Return to the previous position after leaving the swash. Do this in 2-3 sets of 8-12 repetitions.

3 Safety Advice To Using Free Weights

Since these tools are not attached to the machine, they are also risky to use. So it is important to be careful while using it. Here I am sharing with you some safety advice that will help you in using free weights. If you decide to use the tool, you should pay special attention to this section.

  1. If you are new then you should take training from a good trainer. From them, you can take help with the initial form download. They can recommend effective exercises based on your location.
  1. It’s a good idea to have a spotter with you when you start using heavy free weights. He can be your family or anyone close to you but can help lift heavy equipment. This will also help you reduce the risk of accidents.
  1. Be sure to choose a pair of free weights that you can handle. But when you become confident in the lifts or cardio, you can replace them with free weights. Increase steadily without going beyond the skill level in the new state.


So far we have discussed the answer to the question “Are free weights good for beginners?” Hopefully, this is no longer a question in the minds of those looking for new workout equipment. However, you must be careful when using it. As a beginner, start workouts with dumbbells rather than heavy equipment and gradually increase equipment based on skill.

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