Using free weights to build muscle, strengthen joints, improve movement

Grab those weights

Ken Croner, a personal trainer at Community Hospital Fitness Pointe in Munster, offers these exercises as an introduction to using free weights.

Barbell or dumbbell squat

Start with two sets of 12 repetitions

Place a bar across the shoulders behind your head and slowly lower yourself as if you were about to sit down in a chair. Your lower back, hips and knees will bend as you descend. Look slightly downward and make sure that your feet stay flat until your thighs are parallel to the ground. Then push up through the foot, being careful not to tip forward. Inhale as you are descending into the squat and exhale as you ascend to the top of the movement. Focus on taking approximately two seconds to go down and two seconds to go up. The same movement can be performed by holding a dumbbell in front of the body. 

Barbell or dumbbell bench press

Start with two sets of 12 repetitions

Lying on your back, grasp a bar slightly wider than shoulder width or a pair of dumbbells. Lower the bar or dumbbells slowly to the bottom of your chest. Allow the weight to make full contact with your body before immediately reversing the motion and pressing the weight to its starting point. Focus on taking approximately two seconds to go down and two seconds to go up.

Barbell or dumbbell row

Start with two sets of 12 repetitions

Using a bar or dumbbell, bend at the waist, keeping your back flat. Pull the weight up to your chest and lower to the starting position. Focus on taking approximately two seconds up and two seconds down.

Barbell or dumbbell overhead shoulder press

Start with two sets of 12 repetitions 

Using a bar or pair of dumbbells, stand or sit and press the weight to an extended overhead position, briefly hold and slowly lower the weight to your shoulders and repeat. Take about two seconds up and two seconds down.

Barbell or dumbbell bicep curls

Start with two sets of 12 repetitions

Using a bar or pair of dumbbells, stand erect with your feet shoulder-width apart and the weight hanging fully extended in front of you. Pull the weight upward, bending at the elbows, and raise the weight in front of you to a point even with your shoulders. Pause long enough to reverse the action and slowly lower the weight to the starting position.

Dumbbell tricep extension

Start with two sets of 12 repetitions  

Lying on the ground or a bench, grip the dumbbells with your palms facing one another and press the weights up. Bending at your elbows, slowly lower the weights until they are even with your shoulders. Then, reverse the movement and push the weights back to the starting position. Pause only long enough to reverse the action to the starting position.