There is no doubt that the Strength Traininghas regained its importance within the fields of sports performance and also health.
More and more scientific studies show that this type of training plays a vital role with:
- organic health;
- the best tool against cognitive deterioration;
- the aging;
- the prevention of diseases of a metabolic nature;
- the quality of sleep;
- the improvement of lipid metabolism etc…
But, How is conventional strength training with gym machines different from training with free weights?
What is Free Weight Strength Training?
Free weight strength training is one that makes use of external loads to overcome a resistance with the use of body movement. These external loads are such elements with free weights or dumbbells, kettlebells, medicine ballsetc… without having an assist for/against the movement generated by a machine.
Unlike strength training on machines, the use of free weight allows to adopt more functional movements and a fundamental work of the media zone and stabilizing muscles.
In this case, there is no phase of the assisted movement and they are less analytical, thus involving more muscle groups in most exercises.
This allows you to develop better coordination, balance and control of the middle area, also known as the core.
How to do it correctly to prevent injuries
- Use correct weight: Since this type of training requires greater coordination and execution of movements and handling of loads, it is important to take into account that we must handle or use loads that we are able to control and move with some ease.
- stable posture: thus maintaining good postural control during the execution of the exercises to avoid any type of movement that causes tension and finally overload injury.
- Security: for those exercises in which the weight is raised above the head, in which a good stabilization of the shoulders is required, as well as the activation of the stabilizing muscles. In some cases an assistant will be necessary, and even 2 (when heavy loads are lifted in already experienced athletes).
- Respect the principle of progressive overload: first master the technique of the exercise, and little by little increase the loads. So that the subject can control them in the phases of movement.
How to make them at home
If you train at home and are starting with strength training, it is not necessary to have a lot of material.
- a basic kit dumbbells between 3-6 kg, a kettlebell or a barbell set with plates can help you start introducing free weight strength training at home.
- Just like in the gym, you need a training schedule: sessions and selection of exercises.
- So the best thing to do at the beginning is start with movements of a structural naturemore global and movement patterns with which we are familiar.
For example: squats, lunges, pushing loads vertically, pulling until you master the basic static exercises before introducing more complex and dynamic variations.
If you usually train in the gym with free weights and you already have experience and a good level of training, you can maintain the level of exercise with suitable material at home: dumbbells, barbell, kettlebell… and allocate the most demanding sessions that require greater loads and free weights in the gym.
Benefits compared to other types of strength training (assisted exercises, on machines, bands…)
Free weight strength training involves a greater coordination and control, which is transferred directly. our daily life and most everyday actions.
Since good postural control is required, directly we are training the deep muscles of the abdomen and stabilizing muscles at all times, which improves control and postural hygiene.
On the other hand, it allows work more globally and efficiently If, in addition, our goal is sports performance.
Another very positive aspect to take into account compared to strength work on machines is that most strength exercises with free weights are performed on standing.
In the vast majority of machines, the subject remains seated, with the stabilizing musculature inactive.
If we take into account that most of the day we remain seated, going to the gym to train to remain in the same position does not make much sense.
On the other hand, training with free weights and with your own body weight, allow training sessions outside the gym without the need for equipment that takes up a lot of space.
Examples of exercises
Once we know the objective that you want to achieve with this type of trainingthe selection of exercises and the rest of the training variables will be taken into account to configure each session and the specific objective of each one.
The simplest thing is to start with exercises that involve the basic mechanical actions to master the technique and introduce variations and progressions later:
- Hip Flexion
- Hip Extension
- Upper Body Pushes
- Upper Body Tractions
| squats |
| strides |
| Climb the cajón, bench or step |
| Dead weight |
| Glute Bridge and Hip Thrust |
| Swing con Kettlebell |
| inverted plank |
| Pushups |
| Lying Chest Press |
| Press Militar |
| Extension of arms above the head |
| Dumbbell Triceps Kickback |
| Medicine ball throw (Wall ball) |
| Two-arm/one-arm dumbbell bent-over row |
| Upright Row with barbell or dumbbells |
| Dumbbell Bicep Curl / Barbell |
But the best thing is to follow a specific routine and with a long-term program that allows you to progress in a healthy and progressive way.
Related Entries
- In our blog, you will find a tailor-made plan for Dumbbell Routines, which will allow you to train strength with free weights following proper planning.
Health benefits – 100%
