10 Best Free Weight Workout – Complete Guide and Exercises


Not every person has an access to gym equipment. But that doesn’t mean that you can’t indulge in some heavy weight workout, right? This is where the best free weight workout regimes come into play. They are accessible and quite easy to master.

If you are wondering what they are, these are the workouts that don’t require any extra equipment. They can be done from the comfort of your own home, using equipment s like dumbbells.

In case you have been wondering about the best free weight exercise, here are a few you can look into.

What is free weight training exactly?

If you aren’t aware, free weights are the weights that aren’t attached to a machine. This includes dumbbells as the most versatile option.

For those who do indulge in resistance training in the gym, this is a good alternative. It allows better guided movements and comfortable usage of the machines around. 

Free weight exercises are a little hard to master initially but the process does get easier with the days. You just need to ensure that you have a dedicated routine for the same.

How to do these workouts?

Irrespective of whatever easy free weight workout you are indulging in, it is extremely important to have a plan.

Every exercise needs proper stretching and proper guided planning. If you have been missing out on the same, it is time you change that habit.

Stretching before starting any free weight exercise is important. This helps charge the muscles so you can perform all the exercises without any fatigue and pain.

Doing free weight training is extremely effective in developing lean muscles and regulating the hormonal balance of the body. This also works amazingly for individuals who don’t indulge in machine equipment and workouts.

When doing any of these free weight training, make sure to follow the reps and sets as required. Always start out with minimum input and pressure and then increase the weights gradually. Increase the lifts every single week as you progress.

[ Related :  12 Women’s Fitness Tips for Beginners ]

If you want to reap maximum benefits, it is always better to aim to do this 1-4 times a week. And, for the best results, always track your progress.

Best Free Weight Workout Exercises – Ultimate Guide

Now that you have a basic idea of the best free weight workout in house, it is time to plan things. Much like your meals, even your workout needs similar planning. In order for you to stick to a specific workout, planning the steps makes the process easier.

This also allows you to have a better understanding of things. 

If you start working out without a structured plan, the same will affect the outcomes. You will have a hard time sticking to the workout.

Some of the important pointers to keep in mind:

1. Set goals

Every workout needs a proper goal. If you want to have a dedicated routine, having a goal is quite important. The last thing you want is to aimlessly go around the same. It is extremely important that you draw realistic goals. 

[ Related : 7 Useful Motivation tips for Fitness ]

If you plan on losing the extra flab from the underarms, aim for it gradually. You can’t expect toned arms in just a day. So, having realistic goals is the first step towards success.

2. Start working

Next thing you need to do is start working out. The more you delay, the more you’ll procrastinate. If you want quicker results, you need to start doing it today.

This is where most of the people stumble. They have a hard time coping with the situation, making it harder for them to stick to the plan.

So, always ensure to start slow. Once you have the energy and capacity built up, you can work along the same way. 

3. Focus on diet

In case you are indulging in the best free weight workouts, you need to focus on your diet too. Having a set diet is extremely important. This helps build better muscles and improve the appearance of the muscle build-up too.

[ Related : 14 Pre workout Foods for Better Results – Boost your Stamina ]

Try and include more foods that enhance your body stature and promotes muscle recovery. Eat more foods rich in protein as it contributes to better muscle building as well.

4. Follow professional guidance if needed

If you are just starting out with free weight training, it is extremely important that you gain better knowledge surrounding it. Seek help from professional trainers or watch videos online. This eases the process further.

It is necessary that you have correct postures because at the end of the day, that is what makes all the difference. 

If you are doing the exercise wrong, the same affects the efficiency of the workout. That is not something you want. 

[ Also Read: 10 Important Ways to Increase Motivation for Workout ]


1. Dumbbell Bench Press

[embedyt] https://www.youtube.com/watch?v=Y_7aHqXeCfQ[/embedyt]

If you have consistent used a barbell for your exercise needs, now is the time to switch it up with a dumbbell. This free weight exercise works miraculously and doesn’t hinder with your process of regular exercise.

How to do?

  • Start by lying down on a bench in the gym or even at home if you have one
  • Make sure that your feet are placed firmly on the ground right under your knees
  • Hold the dumbbells above your chest, the weight depending on your capability
  • Lower the dumbbells onto your chest
  • In the meantime, push down on your feet and push the dumbbells back up to the initial position.

[ Also Read: How to dumbbell Flyes – Complete Exercise Guide]

How many times to do it?

  • Start with 5 rounds of each and gradually increase it to 10 or 15 rounds, depending on your capability

Which part of body it trains?

  • Shoulders
  • Triceps
  • Forearms
  • Lats
  • Pecs
  • Traps
  • Rhomboids

2. Dumbbell Hammer Curl

[embedyt] https://www.youtube.com/watch?v=TwD-YGVP4Bk[/embedyt]

If you are specifically looking for ways to build your biceps and triceps, the Dumbbell Hammer Curl is a good exercise. This is not the easiest to do right off the bat, so you do need to indulge in some practice to perfect it.

How to do?

  • Start by sitting on a low-rise bench, keeping your back straightened
  • Now, pick up two dumbbells and hold them down in each hand by your hips
  • Curl your arms a little around the elbow and lift it up, pushing it past a 90-degree angle
  • Keep your wrist neutral through this, pointing the thumb in the upward direction
  • Gradually release the dumbbell back down

How many times to do it?

  • 5-10 reps of each arm 

Which part of the body it trains?

  • Biceps
  • Brachialis
  • Brachioradialis

3. Single arm row

[embedyt] https://www.youtube.com/watch?v=pYcpY20QaE8[/embedyt]

One of the best free weight training exercise that you can indulge in is the Single arm row. This is a very common exercise done especially by women who want to tone their upper body and build better core strength.

How to do?

  • Start by placing your right knee and right hand on a bench with the right foot place aside of the bench
  • Hold the dumbbell in your left hand, keeping your hands pointed down
  • Keep your back in a straight and neutral position
  • Drive the left elbow in an upward position 
  • Lift the hand with the dumbbell up to the torso
  • Gradually lower it back to the initial position again

How many times to do it?

  • 8-10 reps and 2 sets

Which part of body it trains?

  • Back
  • Biceps

4. Weighted glute bridge

If you have a bad back and need constant support while sitting, the Weighted glute bridge is a good exercise. This helps improve your posture and posterior strength. It also targets the lower back, improving the posture even further.

How to do?

  • Start by lying down on the ground
  • Bring your knees up and fold them, keeping your feet firmly planted on the ground
  • Place a dumbbell just above your hipbone and hold it on either sides with your hands
  • Keeping your core firm, push yourself upwards, moving your hips up towards the sky
  • Make sure that you squeeze your glutes as you go
  • When you move your body up, ensure that your body forms a straight line with the shoulders and knees
  • Hold the position up in the air and then return to the original position gradually

How many times to do it?

  • 8-10 reps with 1-2 sets

Which part of body it trains?

  • Glutes
  • Calves
  • Hamstrings

5. Dumbbell Chest Press

[embedyt] https://www.youtube.com/watch?v=VmB1G1K7v94[/embedyt]

Much like the dumbbell bench press, even this one focuses on the upper body and the biceps and triceps effectively.

How to do?

  • Start by lying down on a bench, keeping your hands on either side, holding the dumbbell in each hand
  • Make sure that your palms are facing the feet
  • Stretch out your elbows above your head, ensuring to keep your hands straight up
  • Gradually bend your elbows, bringing down the dumbbells along with it
  • Make sure to keep your core strengthened and prevent arching your back
  • Bring down the weights slowly without forcing it down again

How many times to do it?

  • 8-10 reps along with 1-2 sets

Which part of the body it trains?

  • Upper chest
  • Biceps

6. Overhead press

  [embedyt] https://www.youtube.com/watch?v=M2rwvNhTOu0 [/embedyt]

One of the most common and best full body free weight workout that everyone indulges in is the Overhead press. This helps engage the entire body and tones the muscles around for better core strength and enhanced flexibility.

How to do?

  • Keep your feet shoulder width apart 
  • Hold two dumbbells in both your hands
  • Brace your abs and glutes and engage your core while you push the dumbbells or the bars up above
  • Pause your hands at the top and then gradually lower the hands, bringing down the bar or the dumbbells

[ Also Read : 5 Best Workouts to Get Strong Arms & Abs ]

How many times to do it?

  • 6-8 reps with 4 sets

Which part of body it trains?

  • Core
  • Upper chest
  • Biceps

7. Concentration Curl

[embedyt] https://www.youtube.com/watch?v=0AUGkch3tzc[/embedyt]

This is especially for those individuals who want to enhance their muscles around the biceps. If you want to improve your muscle mass around the upper arm and reduce the flabby muscle and fats, this is the best exercise, hands down.

How to do?

  • Sit down on a low-rise bench, keeping your legs 45-degrees from each other
  • Hold a dumbbell in one of the hands
  • Holding the dumbbell, push your right hand with the dumbbell towards the inner of the right thigh
  • Curl your forearm, bringing the dumbbell closer towards your arms, forming a 90-degree angle with your leg
  • Keep on curling your arm till it reaches your chest 
  • Once done, gradually bring down the arm, in a straight fashion
  • Do the same with the other hand as well

How many times to do it?

  • 4-6 reps with 1-2 sets

Which part of body it trains?

  • Biceps
  • Brachialis

8. Split Squat

[embedyt] https://www.youtube.com/watch?v=MEG6blZtUpc[/embedyt]

As painful as this exercise sounds, it is one of the best options out there, especially when talking about toning your arms and thighs. It targets the upper and the lower body simultaneously. 

How to do?

  • Start with keep a step in front of you
  • Keep your hip and feet facing forward without any issues at all
  • Place one foot on the step, keeping it a little elevated. Keep the other foot in a long stride behind you
  • Hold dumbbells in both the hands or in one
  • Lunge forwards, placing your knee and toe in single alignment
  • Don’t stop at the bottom and push yourself back up to the initial position
  • Do the same thing with the other leg too

How many times to do it?

  • 10-12 reps with 3 sets

[ Also Read: Workout of the day- Lunges ]

Which part of body it trains?

  • Quads
  • Glutes
  • Adductors

9. Bent over rows

[embedyt] https://www.youtube.com/watch?v=LktGPg-AkvY[/embedyt]

In case you have complaints with your back and posture and experience extreme pain every now and then, this exercise does work amazingly in improving your posture and instilling a better look to your muscles.

How to do?

  • Start by standing straight with your feet shoulder-width apart
  • Make sure that you hold a dumbbell in each hand
  • Bend your knees slightly but keep your back straight 
  • Gently bend forward till your torso is facing the floor
  • Push your elbows up, ensuring to push the weights up to the torso
  • Contract your shoulder blades at the top as if you are holding something in between
  • Once you are done, gradually bring the weights back down to the starting position and then strat again

How many times to do it?

  • 8-10 reps with 1-2 sets

Which part of the body it trains?

  • Biceps
  • Upper chest

10. Diamond Press Up

[embedyt] https://www.youtube.com/watch?v=J0DnG1_S92I[/embedyt]

As easy as this seems, this exercise is a pretty tough exercise. You might feel like you can do it in a matter of seconds, but it can take weeks to master. Hitting the rep count is pretty tough as well. Just make sure that you maintain a good form.

How to do?

  • Start by getting into a press up position
  • Make sure that you keep the thumbs and the index finger together
  • Much like how you would do a push up, keep your body in a straight line, keeping your abs firm and straightened
  • Lower your torso gradually just until the chest is above the floor
  • Once it gets to that position, press yourself back up into the initial position

How many times to do it?

  • 8-10 reps with 1-2 sets

Which part of body it trains?

  • Chest
  • Biceps
  • Triceps


1. Can you build muscle with only dumbbells?

Yes, it is possible to build muscles with only dumbbells. You just need to do the right workouts and ensure to pick out the best free weight workout for muscle strength. Correct posture, frequency and the overall efficiency is what provides with the results that you are possibly aiming for. Always make sure that you follow through the instructions the right way. That is what makes all the difference.

2. What is the best weight to start working out with?

When you are starting out with dumbbells, it is important that you do focus on using the correct weight for your dumbbells.

Starting on the wrong foot is where majority of the people go wrong. In case you are struggling to decide what kind of weight is suited for you, refer to the list below.

  • Best weight for beginner: start with 18-27 lbs per dumbbell or with a set of 36-60 lbs 
  • The Best weight for intermediate: start with 27-37 lbs per dumbbell or with a set of 54-72 lbs
  • Best weight for advanced: start with 36-45 lbs per dumbbell or with a set of 72-90 lbs

[Also Read: Daily work out routine for Beginners ]

3. Best benefits of Free Weight Workout

If we are here suggesting you do the best free weight workout, it is likely there is a reason behind it. Well, that is the case. Free weight exercises are more than just the push up or the dumbbell lift. It works way deeper that that and requires a whole lot of dedication.

In case you didn’t know why one should indulge in best free weight routines, we have some benefits listed out.


The first reason why the best free weight workout for dumbbells work is because of their versatility. They work for every person. It doesn’t matter whether you are a man or a women, it is likely that this will work for you.

It doesn’t put a lot of strain on the body. The exercises can also be moulded according to one’s needs and body condition.


Not every can afford going to a gym or have the resources to install gym equipment inside their houses. For them, the best free weight workout for beginners work like magic. They are accessible, easy to master and doesn’t impose any kind of side effects on the body.

It can be done at any time and from the comfort of one’s own house, which again is amazing. So, if you have been finding excuses for not doing exercises, find excuses for doing them.

Better balance

One of the best impacts of the free weight workouts is on the balance of an individual. It restores better core strength, which improves the balance too.

If you are struggling with poor posture and have complaints concerning back pain and such, this exercise can change that issues with consistent practice.

Muscle toning

Every single of the best upper body free weight workout that you do helps tone the muscles. It works on the strength of the muscles, cutting out the flabs and leaving you with perfectly tones muscles.

So, in case you have been looking for exercises that target the same, this is the one you need to look into.

4. How do free weights differ from machine weight training?

Free weight training don’t include any kind of gym equipments except for the dumbbells. 

The reason why free weight programs are called “free” is because they are not fixed. Unlike machines, which are fixed in a position and move in specific directions, that is not the case with the free weight training.

It is true that machine weights are considerably a safer option than free weights. But, at the same time, they require a lot more dedication and investment which not everyone can put into.

5. How many days a week should we do free weight training? Is resting important?

Experts suggest doing free weight training for 4 times a week. It is more than enough but in case you don’t spare a lot of time per day, doing it everyday doesn’t harm your body either.

But, it is extremely important that you take rest between each set. This helps you channel your energy better and gives your muscles some time to recover from the strain.


If you have been wondering about the best free weight workout, we hope this clears everything out. Make sure that you always consult or refer to a professional in case you are doing it for the first time. If you do have a trainer around, that works out fine too. But, doing this with no notion can end up causing a risk of accident and put a lot of strain on your body.