Need Help. New to free weights.

Hi all,

I decided to buy myself free weights because i prefer to workout at home but i have no idea which exercises to do. Normally when i go to the gym i use the machines. I was wondering if any one could tell me the best exercises to do for both upper and lower workouts? I'd really like to slim down my thighs too.

Thanks for reading.

Congrats on the free-weights, Malkavian!

 I'm not able to advise you on a program although this site does have some good places to look, I'd suggest starting withthe exercise tab on the top navigation bar. There are also some great books to check out. I discovered the New Rules of Lifting for Women through other women in the forums here. I was new to lifting when I started and found it to be very user friendly. The authors who wrote that also wrote the New Rules of Lifting, which focuses on basic moves and gives pictures and descriptions of how to do the exercises. NROL has an awesome nutrition section as well. Body for Life is a book I've heard a lot of good things about - great descriptions on exercise, a little supplement heavy in the nutrition section.

Enjoy your new weights!

Hi, I am a certified fitness instructor and also enjoy working out at home with free weights. Here are some of my favorite lower body exercises:

For lower body:

Lunges: good for quads, butt, hamstrings and calf/soleus (the muscle between your calf and ankle). To perform a proper lunge, step one foot about three feet (more or less depending on your height) in front of the other and maintain your upper body in an upright position with abs contracted and shoulders down and back. Bend both knees to lower yourself straight down until your front knee is at a 90 degree angle and back knee almost touches the floor. It is best to perform this by a mirror at first because it is very important your front knee does not go forward over your foot- you want it to stay over your ankle so your shin is perpendicular to the floor. It puts stress on the knee if your knee goes over your foot. Simply take a larger step if your knee is too far forward. Lunges can be done by keeping your feet on the floor and just going up and down or can be done by stepping forward (or backward), lowering and raising then stepping your feet together again. The second is a more advanced move and requires some balance. You can hold the weights in your hands by your side.

Squats: good for quads, butt, and hamstrings. Start with your feet about shoulder width apart and sit your butt back as if you're sitting in a chair. Lower as far as you can (no further than knees at 90 degrees) and lift up. Maintain a straight back with abs contracted. Again, it's very important that your knees do not go over your toes. When you are in the down position, you should be able to tap your toes easily. Really stick your butt out here and lift back up to standing, squeezing your butt. Hold your weights in your hands by your side.

Heel raises: good for  calves. Stand with feet about shoulder width apart and lift up onto your toes and lower. Variations: turn your toes out so your heels are together or in so your heels are apart, this hits different part of your calves. These can also be done on the stairs so you can lower your heel down further than raise up. Again just hold your weights by your side with your shoulders down and back (aka good posture) and abs contracted. 

Gotta go but I'll try to write back later with upper body... good luck!

List of weight training programs from the FAQ up top :)

If you are new to free weights, start slow and build up to max weights and reps over time, at least a month. There is a high risk of initial injury until your muscles can build up some strength and endurance. 

Original Post by brentcrystal:

For lower body:

Lunges: ... it is very important your front knee does not go forward over your foot- you want it to stay over your ankle so your shin is perpendicular to the floor. It puts stress on the knee if your knee goes over your foot...

Squats: ...Lower as far as you can (no further than knees at 90 degrees) and lift up... Again, it's very important that your knees do not go over your toes...

Myths and lies and more myths.