Only 60-70 years before strength training was a hobby of a small number of enthusiasts who were developing equipment and exercises for muscle building and strength. Nowadays it is generally accepted that strength training improves the quality of life overall and in many aspects in particular, such as for higher performance in sport activities and work, better health and wellbeing. While first steps in strength training are exciting, it is also challenging to understand all the basics immediately.
With a great variety of exercises available it is important to pick essential and most effective ones for better progress. In this beginner’s guide we will explore the benefits of strength training overall, get to know a few details of free weights exercises, explore the equipment to consider, and study the concept of progressive overload.
The Benefits of Strength Training in General
Before getting into details of exercises with free weights let’s first define the benefits of strength training. First of all strength training helps build muscles, but also increases bone density, improves balance and coordination of the body, increases endurance, improves functional fitness and metabolism. Not only strength training improves our performance on a physical level, but also boosts mental health, reduces the risk of diseases and promotes longevity.
Why Free Weights Are the Best Way to Get Started with Strength Training
There are different ways to approach strength training, so why choose the free weights? What are the advantages? Free weights is a great way to start exercising as it promotes development of stabilizing muscles. Does not restrict the movement and lets you perform the moves more naturally, which helps to grow muscles in a more holistic way.
Dumbbells and barbells allow for a natural range of motion, developing balanced muscles and building a strong base. Free weights allow you to perform a great number of exercises, making sure all the muscles of your body are exercised without restricting your exercises to a limited number of moves.
Why Form (Technique) is Vital to Your Success
Whether you choose exercising with free weights or any other way of strength training it is important to prioritize correct technique over rapid increase in weights. Correct form allows you to achieve results more effectively and avoid the risk of injury. The important advice for beginners is to focus on proper technique before adding more weights to your exercises.
Which Free Weights Should I Buy When Just Starting Out?
Two main directions you can go are dumbbells and a barbell with plates. Most fitness enthusiasts have both, however the barbell requires some additional equipment, so the dumbbells are often the first choice to start.
If you decide to start with the dumbbells you will need to decide if you prefer one set of adjustable dumbbells that can change weight. This solution saves you space and budget, since one set covers most of your needs. Second option is fixed weight dumbbells, such as hexagonal dumbbells. Goins this way you will need a few pairs of them. Many programs call for three pairs – light, medium and heavy. Potentially you can be interested in a dumbbell storage rack to keep your dumbbells organized and the space clean.
If you decide you need a barbell, the first choice most likely will be a straight Olympic bar for bench press, squats and deadlift, as well as for many other exercises.
Why Progressive Overload is Your Ticket to Strength Gains
Progressive overload is a fundamental principle in strength training that is increasing the weights you lift gradually over time. This ongoing challenge forces muscle adaptation and growth. For beginners, this means to start with the weights you can manage and increase them as your strength increases. By consistently pushing your limits and increasing the weights you promote muscle growth, so that you are able to lift a little more after some time and increase the weight you lift significantly over the longer period of time.
A Quick Word on the Dangers of Overtraining
While the enthusiasm for strength training is productive, it is very important to find the balance and avoid overtraining. Overtraining happens when the body doesn’t have sufficient time to recover between workouts, leading to fatigue, risk of injuries, and absence of improvement in results. Athletes should pay attention to proper recovery, include rest days and remember that the rest is a part of the process of strength building.