Using Free-standing Weights to Stay Fit

If you think you’re in reasonably good health, keep to a sensible diet and have no significant heart, back or joint problems, maybe you should think about training with weights for general fitness.

Free-standing weights offer significant advantages over other training methods. Many are uncomfortable with the concept of jogging—or whatever the trendy health gurus are calling it this year. Our joints probably won’t thank us for the concentrated abuse. For the average person, walking briskly well away from heavy traffic is a sensible approach. Interestingly, walking in this way uses as much energy as running the same distance.

Cycling and swimming are also excellent ways to enhance overall fitness levels. I'm an asthmatic cyclist and believe that some road cyclists should think seriously about the long-term effects of pollution on their lungs. They argue that pollution levels can be worse in a car. That’s true, but it's a moot point. The effort of cycling, especially on uphill climbs, forces pollution deep into the lungs. Cycling while wearing a mask could be uncomfortable for some. But all this is by the way, and electric cars are taking over. Aren't they?

Free-standing weights offer significant advantages over other training methods

Without being obsessed with a demanding fitness routine, I trained comfortably at home with free-standing weights every third day for over forty years. Now that I'm a pensioner of sixty-six, I'm working out twice a week. I never target leg muscularity partly because I currently don’t use squat racks (a safe support for the barbell). Besides, I find that the other exercises mentioned below work together to usefully toughen up my legs. I can also use an exercise bike if I need to, and I regularly get out for long uphill walks in the countryside.

Quite frankly, there are sceptics who spout a load of twaddle about “body-building” and it puts many people off training responsibly with weights. When done properly it’s a discipline that always avoids damaging extremes.

In the past I have worked carefully and consistently with weights to ease muscular problems associated with my lower back. Even when a very painful tilt in my pelvis—blamed, of course, on years of occupational “wear and tear”—threatened to drastically reduce my overall mobility, I discovered that doing crunches with a disc on my chest helped to protect the area of weakness to the point I never feel as much as a twinge today 18 years later.*

Working sensibly with weights each week improves circulation, works against the accumulation of body fat, can improve the quality of sleep, and reduces the risk of heart attack or stroke. Some heart conditions will benefit from regular exercise with weights. Intense but carefully controlled resistance exercises may help maintain a steady heart rhythm. If you have any health concerns consult your GP before working out with weights.

If you’re just starting out with free-standing weights there are a few basics that will help to keep you safe. To prevent injury, always start light and work up. Never use jerky movements or a heavy weight that your muscles haven’t grown into. If you have to stop training for a prolonged period, never start back using the weight you last lifted, even if you feel you can comfortably manage it. Machines are fine but I believe that free-standing weights (barbell, dumbbells, discs and a fit-for-purpose sturdy bench) are a much better option as they allow your limbs full freedom of movement.

Dumbbells can be particularly effective: “Dumbbells require extreme control, utilization of many stabilizing muscles, coordination between muscle groups and total concentration. They have a lower range of motion than barbells or machines, and bombard deep-lying muscle fibers from many different angles” (McKean/Karhan, Hardgainer).

To prevent injury, always start light and work up. Never use jerky movements or a heavy weight that your muscles haven’t grown into

The more popular fundamental exercises will be most productive: the Barbell Bench Press, Squats (if you can do this exercise safely with racks), Dumbbell Curls, Dumbbell Rowing and Dumbbell Overhead Press. Each needs to be done safely within limits without resorting to the faster rocking movements that are so popular in High Street gyms and can unexpectedly lead to injury. To properly protect muscles and joints, be sure to perform each movement slowly and deliberately. Good form is essential.

Do two sets for each exercise using repetitions that have you working hard without risking damage to your muscles or joints. Each set can include 6-8 repetitions. Be sure to rest for one minute or so between sets and exercises.

While doing the Bench Press, don’t tuck your thumbs back with your fingers—the bar could slide off your palms crushing your chest or throat. It has happened. Never bounce the bar off your chest. Use controlled steady movements for all exercises. Don’t be in a rush. Give yourself time.

Never perform the Dumbbell Row without supporting yourself with one hand on a bench. It’s madness to perform any significant weight rowing exercise by stooping forward without support. I recently saw a well-meaning “expert” doing this very thing on TV.

If you’re very enthusiastic about training with weights take a look at the excellent publications of Stuart McRobert (see below). He’s a true expert with decades of experience. Get his book The Insider’s Tell-all Handbook on Weight-training Technique (now available on Kindle). His whole approach is geared towards training hard and safely for maximum muscle gains. With care you can tailor his guidance to fit your specific needs.

Stuart McRobert's publications are definitely worth reading if you plan to train properly with free-standing weights.

Too many in the body-building arena are unavoidably influenced by what they read in mainstream magazines and websites. They become preoccupied with a showy physique. But those who dig a little deeper find that increased strength and enhanced fitness levels are worthwhile and achievable goals. And in later life many are glad they stuck at it! Dedication will be rewarded.

In a year or so, with a lot of hard work, an average person can significantly increase his or her overall strength and fitness. It can make the daily grind a little easier. And if you’re a fan of the great outdoors, you’ll appreciate the benefits during tough hikes and climbs.

* Don’t rely on any form of exercise to ease back pain without first getting professional advice on your condition. Crunches are similar to sit-ups, but safer. The body’s movement is slow and deliberate and targets stomach muscle groups that help to support the lower back. You might just get a six-pack too—depends on the fat…