Do you use free weights for a balanced fitness program? (And yes, you do have a fitness program. It’s what you do on a daily, weekly, and yearly basis to stay healthy.)
Your regular routine of exercise is important, but so is the variety within your routine. If you’re not using free weights, you might want to consider them. If you do use free weights, you may want to review how and why you’re using them. But enough about you…
About Me (Briefly, I Promise)
I’ve been teaching a weekly free weight class since early fall. This has ‘forced’ me to achieve a more balanced workout routine that includes free weights. I tend to gravitate towards cardio and strengthening that doesn’t require equipment – a barefoot cardio workout, running, hiking, planks, core work, etc. The regular addition of free weights is showing up in better execution of all my ‘usual’ exercise forms. It’s also been a fun challenge for me.
Back to You
Let’s take a look at why YOU should use free weights for a balanced fitness program. Or, if you’re already using them, a few items to consider when you lift.
First and foremost, due to Covid, many of us are working out at home now instead of at the gym. And, for most of us, free weights are a better fit for our homes than machines. But, regardless of whether you have a full gym in your basement or you’re doing your workouts in your bedroom, free weights are worth considering.
The Benefits of Free Weights
- More balanced strength gains (right v. left)
- Better engagement of core muscles
- Better functional carryover
Keep in mind that these benefits are all dependent on correct form and use of the free weights.
More Balanced Strength
Machines allow your dominant side to ‘help’ your weaker side. With free weights, you are usually asking each side to independently move an equal amount of load.
One thing to consider with your free weights is bilateral versus unilateral lifting. An example of bilateral lifting would be bicep curls with both arms. Unilateral lifting would be one arm at a time.
There’s nothing wrong with bilateral lifting. With it, you have more inherent stability, can generally lift more weight, and your weaker arm can ‘learn’ from mirroring your stronger side. Bilateral lifting is also a big time saver.
However, unilateral lifting lets you focus on each side independently. You become more aware of any strength imbalances or form deficits and can work accordingly. Unilateral lifting also forces the rest of your body to stabilize to offset the unilateral motion. This stabilization is carried out by both core and peripheral muscle groups.
Better Engagement of Core Muscles
In general, whether you’re doing bilateral or unilateral lifting, the use of free weights requires a great deal more stabilization and focus on form than the use of weight machines. Machines usually have a seat, possibly a backrest or chest pad, and other components that help you maintain proper form. Those features are designed to help position you to correctly perform the exercises. With free weights, you are much more likely to engage your core muscles for stabilization.
Of course, there are exceptions for both machines and free weights. Cable machines require more stabilization, while free weight activities like chest flies on a bench or floor require less.
Better Functional Carryover
That increased core control is one of the reasons that people see better functional carryover with the use of free weights. Nearly every object we lift, carry, and move is similar to a free weight. When you lift a box down from a shelf, carry a child, and shovel snow, you are essentially lifting ‘free’ weight. It makes sense to do at least some of your weight workouts in a manner that mimics real life.
The Bottom Line
Use free weights for a balanced fitness program. If you’re already using them, take a look at how you’re using them. Do some bilateral and unilateral training and think about how these activities can carry over into increased strength in your other workouts and daily life.
Stay fit!
