Free Weight Training

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Think you have to be a muscle-bound bodybuilder to lift weights? Absolutely not! And contrary to what you may think, it’s never too late to start. As a matter of fact, lifting weights is essential to maintaining muscle mass as we age and also helps to ward off osteoporosis. Fitness trainer Todd Altland shows us a safe and detailed weightlifting workout. Keep reading to learn more about weight training and how to practice the same exercises that Suzanne learned on the show.

Why Use Free Weights?

According to Todd, training with free weights is the only form of exercise that increases mobility, metabolism and energy level. Weights allow us to build muscle strength, as opposed to aerobic or cardiovascular exercise, which focuses on burning calories.

It’s also very convenient since you can go to the gym or train in the privacy of your own home. Weight training is the best exercise for increasing bone density and decreases the chance of developing osteoporosis. But like every form of exercise, weight training follows a step-by-step format. It’s necessary to initially develop a proper and solid form to prevent injury and promote consistency.

3 Programs of Exercise

When training with free weights, there are three different programs of exercise from which to choose:

Endurance: Also referred to as “circuit training,” the endurance program works the entire body, alternating the use of various muscle groups, such as those in the arms, shoulders, and legs. Endurance weight lifting typically begins with three sets of 12-15 repetitions of each exercise.

Strength: Strength training consists of very specific movements, and therefore, is called “target training.” Because certain muscles of the body are “targeted,” your body acquires more balance and coordination over time. This free weight regimen starts at three sets of 8-10 repetitions.

Power: This program operates multiple joints of the body at the same time. Power training is “sports specific” because athletes often aim to build muscle and gain “power” as quickly and efficiently as possible. A beginner performs three sets of 6-8 repetitions.

KEEP IN MIND: When beginning training with free weights, it’s important not to overexert yourself. Start with a light set of weights. For the beginner’s upper body, the average free weights (whether using dumbbells, barbells, or plates) should weigh somewhere between 3-10 pounds. For the beginner’s lower body, weights should be 10-20 pounds. You may start to increase weights (typically by 5 pounds at a time) once you can successfully perform three sets of program-appropriate repetitions to completion. This means you must be exercising your weights with proper, steady form and without difficulty.

Suzanne’s Exercise Program

While on the show, Todd developed an endurance program for Suzanne comprised of a series of four exercises. First Suzanne learned bicep curls. While holding a three-pound dumbbell in each hand, you simply bend your elbows and raise both arms toward your shoulders in a steady motion. This builds the bicep muscles in your arm.

Secondly, Suzanne performed the tricep kickback. Holding a dumbbell in each hand and with your elbows bent at a 90 degree angle, straighten your arm behind and up in a slow, steady motion. This exercise tones the tricep, or rear, muscles of your arm.

Next, Suzanne worked her legs by doing squats. With your arms by your side, hold a dumbbell in each hand. Bend your knees and lower your rear end as if you’re going to sit in a chair. Then stand straight up with your knees and squeeze your buttocks. As Todd pointed out, it’s extremely important to extend down in a parallel motion from your knee to your hip and to try to keep your knees back over your toes. You don’t want your knees to extend beyond your toes, because it can cause injury.