How to Safely and Effectively Use Free Weights
Photo: courtesy of Target1/4**If you’re just starting out with free weights, what’s a good pound to start with? **
"For beginners, it’s always best to start with light weights and work your way up," explains Mai Tran, author of Active Girls, Healthy Women (Sports Improper Publications LLC). "That being said, I recommend starting with five pound dumbbells and gradually increasing the weight as you feel more comfortable with your strength and form."
Is there a brand of free weight that you recommend for teens to use?
"For teens, I highly recommend Reebok Hand Weights. The weights range from two to twenty pounds. The design is made to fit a female’s grip and the texture of the weights makes them non-slippery when lifting. They’re pretty cute, too!"
Reebok Hand Weights, $5. Available at Target stores.
Photo: courtesy of Wayfair2/4How do you know how many reps to do for each type of ercise you’re performing?
"The beginner should always start with ten to fifteen reps, two to three sets per ercise. Your first set should include fifteen completed reps. If you can’t do that on your first set, the weight is too heavy and you need to try something lower. As the number of sets increase, the total number of reps should decrease, since your muscles will be working more with each set."
**Is it okay to be sore after lifting? **
"Absolutely! Muscle soreness is perfectly normal and is a strong indication a person is not just going through the motions of the ercise. Soreness and aches after weightlifting are very common. They usually go away after one or two days."
Troy Barbell VTX Vinyl Dumbbells Pair, $8. Wayfair.com
Photo: courtesy of Body Solid Tools3/4**How many days per week should someone train with free weights? **
"To see positive results, a person should train with weights at least three to four times a week on a consistent basis. For the remainder of the week, it’s still important to stay active. Keep the body moving, keep the blood circulating, and keep the muscles working!"
How long should a lifting session last?
"Ideally, an individual should ercise between forty and forty five minutes a day. This amount of time will ensure an increase in heart rate, producing the best results possible."
Body Solid Tools Vinyl Dumbbells Pair, $22. Wayfair.com
Photo: courtesy of Sports Authority4/4**Can you do the same lifting routine every week and just increase the poundage or should you add in new moves? **
"It’s always good to incorporate different moves to keep the muscles guessing and the workouts fun. However, there’s absolutely nothing wrong with performing the same ercises week-in, and week-out, while at the same time increasing the weights as you get comfortable with your sets. The key is performing the routine correctly. It’s important to master the form properly as early as possible while the muscles are developing."
**What are some cautionary words you have for teens just starting out with free weight training? **
"First and foremost, I want to congratulate you for taking the steps to a better life by developing a healthy lifestyle through weight training. Weight training is an awesome way to ercise. However, make sure you pay very careful attention to your body, how it’s reacting to the weights, and the routines that you’re performing. Serious injuries can occur very easily if you don’t watch your form."
Tone Fitness Neoprene-Coated Dumbbells Pair, $8. Vinyl Dumbbells Pair, $22. Sportsauthority.com
