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5 Free Weight Exercises To Help With Weight Loss

It’s a myth that you need to focus all of your efforts on diet and cardio in order to successfully lose weight. The truth is that free weight training plays an important role in the weight loss process.

The science behind free weight exercises

Strength training results in excessive post-exercise oxygen, known as EPOC. This causes your metabolism to increase and burn more calories than usual, which is how we lose weight.


The idea of free weight training may seem daunting, especially if you have never picked up a weight before. But you will be surprised by the result, especially if you take this up alongside a cardio and nutritious diet plan.

Free weight exercises for weight loss

You can use free weight exercises to target certain areas where you want to lose weight. Be sure to always engage your core during these exercises to build muscle in your stomach in addition to target specific areas you want to work on.

5 Free Weight Training Exercises

As with all types of exercise, it is important to start with a plan that will challenge yet not injure you. Start with smaller weights and simpler exercises and work your way up to those Barbells and deadlifts!


1. Bent over rows: 

Good for: activating muscle groups such as your shoulders, arms, back and core.

This involves standing feet width apart and bending your back forward, picking up your weight of choice, and pulling these up to touch your stomach before lowering them.

Exercise tip:It is important to keep your back and neck straight.


2. Split squat:

Good for: targeting your quads, adductors and glutes.

There are a couple of different ways to carry out this exercise. You can either stand with one leg forward holding your free weight of choice, and slowly dipping down until your back knee almost touches the floor before returning to your original position. Another option is to elevate your back leg on a bench or a box before dipping.

Exercise tip:Keep your knees in line with your toes at all times.


3. Squat curl:

Good for: primarily targeting your glutes, quads, hip flexors and biceps.

Standing with your feet shoulder width apart, squat down pressing your hips back and curling your dumbbells up to your chest and slowly bringing them down again and returning to a standing position.

Exercise tip: Don’t allow your knees to extend past your toes.


4. Dumbbell shoulder press:

Good for: your shoulders.

From a seated position raise your dumbbells to shoulder height and rotate your wrists until your hands are facing forward. Lift the dumbbells upwards until your arms are fully extended before slowly bringing them back down.


5. Lying tricep extension:

Good for: working your glutes, quads, hip flexors and biceps.

In a lying position with two dumbells, fully extend your arms and bend at your elbows so that your weights are close to your ears. Extend your arms back upwards and repeat the process.


A full range of free weights available at 24/7 fitness

As you progress your free weight training you will need to increase your weights to continue seeing results. Rather than buying a variety of lighter weights that will eventually be too light to use and will sit collecting dust in a corner, why not use the weights at your local gym


In addition to having a wide variety of weights and equipment to choose from, you will also have access to fully trained professionals that can offer help and advice to ensure you are weight training effectively and safely