Are you trying to find the best workouts with free weights or weightlifting as a beginner to fit your fitness goals?
Instead of using body weight with calisthenics to work out, free weights rely on the gravity of weights which is very effective at using progressive overload to build size and strength.
The question is:
What exercises should you start with at the gym as a beginner?
Here are 10 exercises that work great.
1.BenchPress
It is a foundational size and strength-building exercise you can do with weight at the gym. Bench-press also comes in many variations depending on your fitness goals.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works upper body.
Video Tutorial
2. Barbell Squats
This exercise is one of the best ways to target the lower body.
Barbell squats work your glutes, quads, and hamstrings; this exercise has many variations.
Make sure to brace your core by breathing in through your nose before going down, then breathing out when coming back up, and keep your chest up and butt down when performing the exercise.
Make sure you’re doing the proper form to prevent injury.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works lower body.
Tip: If you lack the mobility to do squats, you can do box squats to help you progress.
Video Tutorial
3. Deadlift
Deadlifts are a hinge movement, and instead of pushing like squats to get the weight up, you’re pulling. Deadlifts work your glutes and hamstrings and put work on the back and traps. And to top it off, deadlifts come in many variations.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works lower body and upper and lower back and traps.
Tip: If you lack the mobility to do deadlifts, you can do Romanian deadlifts to help with hinge movement.
Recommend:Dark Iron Fitness Weightlifting Belt and Harbinger Padded Lifting Straps
Video Tutorial
4.Lat pulldown
It is an excellent exercise to add with pull-ups to put more focus on lats. However, pull-ups are still superior compared to lat pulldowns. However, lat pulldowns are still an excellent exercise to work the back.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works upper back.
Video Tutorial
5. Barbell rows
Barbell rows are like the bench press, but for the back and work, the upper back traps, rear delts, and also works the lats. Also, this exercise works your core and improves your poster.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works lower body and upper and lower back and traps.
- Improves your poster.
Video Tutorial
6. Barbell glute bridge
This exercise is an explosive movement that’s going to help build glutes. This exercise also helps improve your squats and deadlifts.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works Glutes.
- It helps improve squats and deadlifts.
Video Tutorial
7. Chest Flys
Chest Flys are exercises that add extra volume to compound movements like dips and bench presses to add more focus to the chest and also comes in different variations to fit your workout routine.
Benefits
- Isolation movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works chest.
Video Tutorial
8. Triceps Pushdowns
Triceps pushdowns target all three heads of the triceps.
And are good to add with compound movements like dips and bench presses to put extra work and volume on the triceps.
Benefits
- Isolation movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works triceps.
Video Tutorial
9. Barbell curls
Barbell Bicep curls are an excellent exercise for overloading the biceps for size and strength growth. As you get stronger, you can add more weight.
Benefits
- Isolation movement.
- You can do it with weight at the gym.
- Good for building size and strength.
Video Tutorial
10. Shoulder press
Shoulder presses are an excellent exercise to target all three heads of the triceps and help build a stronger core. Shoulder presses also come in different variations and can be done with a barbell or dumbbells. This exercise also comes in different variations to fit your goals.
Benefits
- Compound movement.
- You can do it with weight at the gym.
- Good for building size and strength.
- Works shoulders.
Video Tutorial
Conclusion
Here are 10 best exercises for beginners with free weights. Most of these exercises focus on the 4 main movements Pull, push, squat, and hinge.
Also, these exercises are a great thing to have in your arsenal as a beginner just starting in the gym. But make sure to practice proper warms ups before these exercises and also good form and breathing when performing each rep to prevent injury. What exercises did you find helpful?