The beauty of free weights is that you can take them anywhere! If you do not like working out at the gym, but want to start using weights, then free weights are the solution.
Lifting weights can help you in achieving a lean strong physique. Every body is different, but a general rule of thumb to not get “bulky” is to use less weight and more reps. For some ladies, this could be 5 lbs- and others it could be 10 lbs.
Strength training with free weights boost your metabolism and improves bone health. This is so fantastic because women are at a higher risk of osteoporosis. Lifting weights helps to stimulate bone growth and increases bone density making them stronger and less prone to fractures.
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5 Essential Arm Exercises With Free Weights
- Bicep Curls: Standing with feet shoulder-width apart, hold a dumbbell in each hand with palms facing forward. Curl the weights towards your shoulders, squeezing the biceps at the top. Lower the weights slowly to the starting position.
- Tricep Extensions: Begin by holding a dumbbell with both hands, extending your arms overhead. Slowly lower the weight behind your head by bending your elbows, then extend your arms back to the starting position, focusing on engaging the triceps.
- Lateral Raises: Stand with feet hip-width apart, holding a dumbbell in each hand at your sides. With a slight bend in the elbows, raise the weights out to the sides until they reach shoulder height. Lower them back down with control.
- Front Raises: Begin with your feet hip-width apart and a dumbbell in each hand, palms facing your thighs. Keeping your arms straight, lift the weights in front of you to shoulder height. Pause briefly at the top, then lower the weights back down in a controlled manner.
- Tricep Kickbacks: Start by bending at the hips with a slight bend in your knees, holding a dumbbell in each hand. Keep your elbows close to your torso, and extend your arms straight back, squeezing the triceps at the top. Slowly return to the starting position with your elbows bent at 90 degrees.
These are the free weights I’ve used for years – here’s is an in depth review on them.
Arm Exercises with Free Weights Summary
Arm workouts are just one part of your total body fitness. Make sure to incorporate exercises that target your legs, back, and core for a balanced physique. Combining your arm exercises with varied activities will prevent workout boredom and promote overall health.
Your motivation for lifting weights may vary and that’s perfectly normal. Set clear goals, track your progress, and celebrate the small victories along the way. Seeing improvements in your strength and endurance can be incredibly rewarding and serve as a powerful motivator.
If you’re struggling, remind yourself why you started and think about the confidence and empowerment that comes with being stronger. Think about how as you age, you want to continue being healthy and strong. I really hope that you embrace the journey of lifting weights and building your arm strength.
