Using free weights as part of an exercise program can be a safe and effective means of improving strength and fitness for all ages and fitness levels.
Free weights provide a stimulus for muscle/fitness development, which can improve your health status, increase muscle size, enhance muscle strength, improve power and endurance, and increase bone strength. Increased muscle strength can especially have a positive impact on quality of life for older adults.
It is important to realize that some instruction is necessary before using free weights. Technique, safety precautions and the types of exercises that can be performed with free weights are the most important considerations.
There are two types of free weights, according to the American College of Sports Medicine:
Free weights — specifically dumbbells and kettlebells — come in several varieties and are easy to use. Dumbbells styles include chrome, unfinished metal, plastic, thin foam covering and concrete. They generally come in weight increments of 5, 10, 25 and 45 pounds (among others).
The handles on free weights are important because they provide friction for a good grip. The handle should feel comfortable in your hand and should not cause undue muscle fatigue during lifting.
Safety Considerations
Using Free Weights
Free weights are one of the most user-friendly types of exercise equipment. Gains in confidence and knowledge of the exercises that can be performed come quickly. Consult a certified personal trainer to learn more about techniques and exercises that are right for you.
Free weights improve different components of muscle-fitness depending on use.
Muscle groups to train
Exercising the major muscle groups is important for developing fitness.
Technique
Posture

Using a spotter
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