(And of course if were being honest its not all in our heads.
What Are Free Weights, Exactly?
The only thing youre fighting is the force of gravity on that object.
Morgan Johnson
And sometimes, with non-free-weight apparatuses, gravity isnt even the force youre working against.
Why Lift Free Weights?
Free weights provide more freedom of movement across most exercises, Maietta says.
Morgan Johnson
Take asquat, for instance.
Thats cool for a lot of reasons.
First, it mimics how we move in regular life.
Morgan Johnson
Second, it activates and trains more muscle.
And third, training more muscle means greater strength benefits and a lower risk ofmuscle imbalancesand injury.
Your Free-Weight Plan
OK, so youve resolved to get your free-weight on.
Morgan Johnson
Make these movesin order, mind you!and youll feel strong in no time.
Dont worry, though.
), notes Centeno.
Katie Thompson
How often will you liftper week?Its good to have goals here, but also be realistic.
Its always better to add a strength day than it is to miss muscle groups throughout the week.
Generally, most trainers say that 45 to 60 minutes is sufficient for astrength training session.
Katie Thompson
But its important to be realistic about how much time you do have to devote to training.
If you have to cut sessions short sometimes, thats fine too.
Its OK to be flexible.
Katie Thompson
Your body has roughly seven basic movement patterns.
(The exact divide depends on the trainer you ask, but I like seven).
They are: squat, lunge, hinge, push, pull, rotate, anti-rotate.
Katie Thompson
That largely depends on the number of training sessions you have per week.
However, it really depends on the amount of time you have to get to the gym each week.
If you might make it to the gym four-plus times on a consistent basis, give splits a try.
Katie Thompson
Any less than that, opt for total-body routines.
Proper form helps prevent injury and ensures training success for years to come, Maietta says.
To learn proper form, you have a lot of options.
Katie Thompson
Because, yes, exercise order matters.
That way, each muscle group gets a little bit of rest while you work another one.
Another option is to performsupersets, performing sets of two or more exercises that work opposing muscle groups back-to-back.
Katie Thompson
For instance, completing 10 shoulder presses and then 10 reverse flyes.
Compound sets are designed to promote intense muscle fatigue.
When it comes to lifting, the question of How much weight should I use?
Morgan Johnson
tops most exercisers list of questions.
So how many reps should you take a stab at perform?
It depends on your goal.
Circuits and supersets are another way to minimize rest and keep your heart rate elevated.
Many times, loads used are represented as percentages of 1RMs.
To reap the benefits of strength training, you want to lift pretty close to your RM.
The last one to two reps should be a struggle, says Maietta.
If you cant lift a weight and maintain form, its too heavy.
If you cant make it through your last reps, you obviously need less weight next time.
But its important to remember that years of practice with simple exercises are behind each of those posts.
Focus on nailing your form first and foremost.
Over time, the weight and snazzy variations will come, Centeno says.
Be considerate of your fellow lifters.Weight-room etiquette matters.
Disinfect and wipe off mats and benches after use.
Perhaps most importantly: Re-rack your weights!
Own your space.Be polite, but dont be a pushover.
You belong there as much as anyone else, Tenney says.
Feel free to move around benches or other equipment as needed.
However, if you dont continue to challenge yourself, at a certain point, youll plateau.
