Free weights are ideal for working slow, controlled movements. Emily Schromm suggests incorporating exercises like dumbbell snatches, Turkish get ups, and windmills to get some of the benefits of free weights. Don’t stop there, free weights can be used to target any muscle group you want to work.

Free Weights vs Machines

Both free weight exercises and machines have their pros and cons. Weight machines can be useful for beginners for teaching proper form. Plus, weight machines can allow for higher weight volumes to be achieved. With any training routine, it’s about balance. You don’t need to go all in with free weights to take advantage of the benefits, just try incorporating some free weight training to your routine!

5 Benefits of Dumbbell Training

Most health clubs and gyms offer rows of cardio equipment, aisles of weight-training machines, stacks of free weights and specific stretch areas to help members pursue their individual goals. When it comes to fitness equipment, there is no one “best” piece of equipment. Different types of equipment are purposefully designed to achieve specific fitness outcomes.

For those with goals related to strength training, there are countless options for increasing lean muscle or adding strength. Choices include the traditional weight machines, barbells or dumbbells, as well as a wide variety of specialized equipment such as kettlebells, medicine balls, sandbags and even oversized tires. Some forms of resistance training equipment, such as barbells, are more effective for developing max strength, while weight-training machines can help increase muscle definition and lighter forms of resistance such as medicine balls and kettlebells can be useful for improving movement-specific power output. Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes or shoulder raises. Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes. It also offers many benefits for cardiorespiratory fitness and flexibility.