Easy free weights work out for beginners

Easy free weights work out for beginners

Starting at a gym can be daunting. Not only are you worrying about making sure you’re doing things right, but it can feel like everyone else there is watching you. It can take a few weeks until you realise that people are just there to workout and don’t have any interest in what you are doing.

In the interim here are some easy to do free-weight exercises to help you get through the first few weeks and help you feel and look like a pro.

Upper Body

Military Press – The military press is perfect for working on your shoulders and triceps. You can do this either sitting or standing – depending on which makes you most comfortable. Hold two dumbbells in each hand at shoulder height. Press the weight up and over your head to a full arm extension, then lower the weight back down to the initial starting position.

Barbell Row – ideal for working various muscles including the lats, rhomboids, rear delts, traps, and even the biceps. Stand with your feet a little bit wider than shoulder width apart. Grip the barbell with your arms close to each leg. Bend your knees slightly and lean your torso forward from the hips. From there, pull the barbell up to your chest, then let it back down to hang.


Deadlift– Deadlifts work out lots of muscles but mostly target your core, back, glutes and legs. Begin with your feet about hip width apart. Standing in front of the bar bell, bend your knees and hinge forward at the hips to grip the barbell. Straighten your knees and stand upright, bringing the weight with you off the group. It is important to keep your back straight, knees strong and prevent them from caving in and the bar bell close to your legs.

Russian Twists – great for working your abs! Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist side to side using your abs to control your weight.

Lower Body

Back Squat – good for working your glutes and legs and even help a little bit with your core! Place a barbell on your shoulders, using them as a shelf to hold the barbell on them. Holding that in place, bend your knees and squat to parallel or below parallel, then rise back up.

Lunges – Lunges work your glutes hamstring and quads! Stand and hold a dumbbell in each hand, with your arms at your sides. Step forward with one foot, bending your front leg to a 90-degree angle, lowering yourself down until your back knee lightly brushes the floor before standing up.