Topic

Free Weights

Browse 15 articles about free weights on LiftStrong. Evidence-based training and nutrition advice to help you get stronger and build muscle.

15 articles

Workouts

50-Minute Push/Pull Workout Using Free Weights and Machines

50-minute push/pull workout blending free weights and machines. Train chest, shoulders, triceps, back, and biceps for balanced growth and fewer injuries.

4 min·Jeff·Aug 19, 2024

Workouts

60-Minute Leg Day Workout Using Machines and Free Weights

60-minute leg day workout pairing squats, leg press and free weights to hit quads, hamstrings and glutes, with sets and 1RM percentages laid out for you.

4 min·Jeff·Aug 19, 2024

Muscle Building

Blood Flow Restriction Training: Build Muscle With Lighter Weights

BFR training uses elastic wraps or cuffs to partially restrict blood flow during light-weight exercises, triggering muscle growth at loads as low as 20-30% of your max.

8 min·Sam·Mar 8, 2026

Training Techniques

How to Warm Up Properly Before Lifting Weights

Your warm-up probably sucks. Here is a simple, effective warm-up protocol that actually prepares you to lift heavy without wasting 30 minutes.

12 min·Jeff·Feb 10, 2026

Recovery

Sleep and Muscle Recovery: How Many Hours Do You Need?

Sleep is the most powerful recovery tool you have and it is free. Here is exactly how sleep affects muscle growth and how to optimize it.

15 min·Jeff·Feb 10, 2026

Strength Training

10 Best Free Weight Exercises for Beginners

Free weight exercises for beginners: master 10 dumbbell and kettlebell moves like the goblet squat, build real strength, and nail proper form from day one.

5 min·Jeff·Sep 22, 2024

Recovery

Strength Training for Improved Flexibility and Mobility

Strength training can boost flexibility and mobility by building strength through a full, pain-free range of motion. This guide explains the science and gives exercises and programs you can start today.

9 min·Jeff·Aug 19, 2024

Strength Training

Arm Size Chart: Are 14, 15, or 16-Inch Arms Big?

Are 14, 15, or 16-inch arms big? See our arm size chart by age, gender, and body fat — plus a free bicep calculator to check where your arms rank.

14 min·Jeff·Aug 20, 2024

Bodyweight

10 Best Bodyweight Exercises for Total Fitness—No Equipment Needed

Discover the top 10 bodyweight exercises to achieve total fitness without any equipment. Get fit anywhere with these effective, equipment-free workouts.

4 min·Jeff·Sep 12, 2024

Pull-Up Training

Pull-Up Grip Guide: Wide, Narrow, Neutral, and Their Effects on Muscle Activation

Pull-up grip guide: how the wide, narrow, and neutral grips change muscle activation and joint stress, plus when to rotate them for pain-free back gains.

9 min·Jeff·Aug 20, 2024

Strength Training

Building Bigger Biceps Without Weights: The Ultimate Guide

Discover how to build impressive biceps without weights. Learn 6 essential bodyweight exercises, workout routines, and expert tips for maximum arm gains at home.

4 min·Jeff·Oct 2, 2024

Nutrition

Egg White Protein: Benefits, Uses, and Comparison to Other Proteins

Egg white protein is a lactose-free complete protein with all nine essential amino acids. See how it compares to whey, casein, and plant-based options.

3 min·Jeff·Aug 20, 2024

Nutrition

Hemp Protein: The Complete Guide to This Plant-Based Powerhouse

Hemp protein delivers all nine essential amino acids, fiber and easy digestion. See why this sustainable, THC-free plant powder earns a spot in your diet.

3 min·Jeff·Aug 20, 2024

Nutrition

Plant-Based Protein Powders: A Comprehensive Guide for Vegans and Vegetarians

Plant-based protein powders for vegans and vegetarians: compare dairy-free types, their nutrient-rich profiles and easy digestion to boost protein intake.

3 min·Jeff·Aug 20, 2024

Nutrition

Bulking with Food Allergies: Alternative Meal Plans for Special Diets

Bulking with food allergies: alternative meal plans and dairy, nut and gluten-free protein swaps so you can build muscle without triggering your allergens.

3 min·Jeff·Aug 20, 2024

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