Tipo de Treino: Pesos Livres

Workout Type: Free Weights

Free weight training is one of the most effective ways to gain strength, muscle mass and improve body functionality. This type of training uses equipment such as dumbbells, barbells, kettlebells and even your own body weight to perform natural and complete movements.

Advantages of Free Weight Training

  1. Greater range of motion: Allows you to work your muscles completely, promoting balanced development.
  2. Improved motor coordination: Requires greater body control and stabilization, contributing to better body awareness.
  3. Versatility: It can be done at home, in the gym or outdoors, all you need is a set of dumbbells or kettlebells.
  4. Stimulating multiple muscle groups: Many free weight exercises are compound exercises, activating multiple joints and muscles at the same time.
  5. Adaptable to different levels: From beginners to advanced athletes, free weight training can be adjusted to each person's needs and abilities.

Benefits of Free Weight Training

  • Increased muscle strength: Free movements involve more muscle fibers, maximizing strength gains.
  • Improved posture: Working the stabilizing muscles helps maintain correct posture in everyday life.
  • Calorie burning: Compound exercises like squats and deadlifts increase energy expenditure.
  • Reduced risk of injury: Strengthens muscles, joints and ligaments, making the body more resistant.
  • Improved bone density: Ideal for preventing problems such as osteoporosis.

Sample Daily Plan with Free Weights (Full Body)

This plan is designed to be done at home or at the gym, with dumbbells and kettlebells. Do 3 sets of each exercise, resting 60 seconds between sets.

  1. Dumbbell squats (quads, glutes, core): 12-15 reps
  2. Dumbbell military press (shoulders and arms): 10-12 reps
  3. Kettlebell deadlift (glutes, lower back, legs): 12-15 reps
  4. Single-arm dumbbell row (back, biceps): 10-12 reps per arm
  5. Weighted push-ups (chest, triceps, core): 8-10 reps (add a weight on your back if needed)
  6. Dumbbell Bicep Curl (Biceps): 12-15 reps
  7. Dumbbell or kettlebell Russian twists (oblique crunches): 20 reps (10 per side)

Tips for Maximizing Your Free Weights Workout

  • Technique First: Focus on performing the exercises correctly to avoid injury.
  • Gradual progression: Increase weight or repetitions as you progress.
  • Breathing control: Inhale when going down and exhale when going up during the exercises.
  • Use a mirror: Helps check posture and technique.

Free weight training is a great way to build strength, functionality, and aesthetics. Whether you’re a beginner or an experienced weightlifter, this modality is adaptable and delivers consistent results.

Try this plan and track your progress. For more tips and workouts, visit our blog at www .treinoemcasa .com . Share your results with us on social media! 💪

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Examples of plans Training 365 :

Training Type

Strength Training

  1. Free weight training (dumbbells, barbells, kettlebells)
  2. Weight training machines
  3. Functional training
  4. Progressive resistance training
  5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
  6. Isometric strength training
  7. Strongman (workouts with equipment such as tires and logs)

Cardiovascular Training

  1. Running or jogging
  2. Cycling (indoor and outdoor)
  3. Training on cardio machines (treadmill, elliptical, rowing, exercise bike)
  4. Swimming
  5. High Intensity Training (HIIT)
  6. LISS (Low-Intensity Steady State) training
  7. Rope jumping

Flexibility and Mobility Training

  1. Dynamic and static stretching
  2. Yoga
  3. Pilates
  4. Joint mobility training
  5. Myofascial release training (foam roller)

Functional and Free Body Training

  1. Calisthenics (body weight exercises such as push-ups and pull-ups)
  2. TRX (suspension) training
  3. Animal flow
  4. Parkour
  5. Artistic gymnastics

Specific Sports Training

  1. Football, basketball, volleyball training, etc.
  2. Athletics training (running, jumping, throwing)
  3. Training for water sports (surfing, rowing, water polo)
  4. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
  5. Training for winter sports (skiing, snowboarding)

Resistance Training

  1. Endurance training (long distance)
  2. CrossFit (mix of strength, endurance and cardio)
  3. Circuit training
  4. Metabolic training
  5. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

  1. Active meditation
  2. Tai Chi
  3. Sports massage and active recovery
  4. Breathing training

Outdoor Training

  1. Hiking and trekking
  2. Trail running
  3. Climbing
  4. Outdoor Bootcamp
  5. Sprint training on hills or stairs

Goal-Specific Workouts

  1. Weight loss training (focus on HIIT and LISS)
  2. Hypertrophy training (muscle growth)
  3. Rehabilitation training (post-injury, physiotherapy)
  4. Pre/postpartum training
  5. Anti-aging training

Technological Training

  1. Virtual Reality (VR) Training
  2. Vibrating platforms
  3. Training assisted by wearables (smartwatches, heart rate bands)
  4. Training on apps or online platforms
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