Using Free Weights

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Using free weights is the best overall workout you can perform they will help you build maximum strength or strength and endurance. They will also help you lose weight even faster than running as I will explain.

The workouts are broken down into two different categories: compound and isolation or multi joint and single joint. Compound or multi joint exercises are by far the best for you because they work your body the way it was meant to be worked, as a single unit. This article will concentrate on compound exercises. However, doing "curls for girls" is a very popular pastime for adolescent boys so if you must, at least make it a compound exercise by doing single armed barbell curls. That'll get their attention!

There are three devices you can use when using free weights: barbells, dumbbells and kettlebells.

Barbells and dumbbells are designed to build maximum strength. You can stack hundreds of pounds on a barbell and dumbbells go up to 100 pounds and even more in some cases. Most exercises you can use barbells and dumbbells interchangeably. However, typically, the barbell is used for exercises such as the bench press, deadlift, squat, military press, clean and jerk and others. For variation sake or if you don't have access to a barbell those exercises can be done with dumbbells as well.

The kettlebell looks like a cannonball with a purse handle and was designed to build strength and endurance. Because the fundamental movement is the swing there is an added aerobic element that is absent with other equipment. You can actually burn up to 20 calories a minute and up to 1% body fat a week.