8 Simple Free-Weight Exercises To Build Total-Body Strength

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Some common misconceptions about strength-building are that you have to spend countless hours in the gym, use complex workout equipment, and fork over hundreds of dollars on expensive gym memberships. In reality, you can build total-body strength using only free weights in the comfort of your home. If you're unsure where to start, we chatted with Chris Mohr, PhD, RD, an exercise physiologist and fitness and nutrition advisor for Fortune Recommends, who shares eight simple yet effective free-weight exercises to add to your strength-building routine.

Simple free-weight exercises can boost overall strength, improve functional fitness, and support weight management. According to a 2019 review, incorporating free weights into your workout routine allows you to engage multiple muscle groups while improving coordination and balance—two essential components of healthy aging. Additionally, the Centers for Disease Control and Prevention states that strength training helps build lean muscle mass and boost metabolism by as much as 15%.

So, without further ado, read on to uncover eight simple free-weight exercises to build total-body strength.

What You Need: Grab a set of dumbbells and a sturdy bench. These exercises are designed to be performed with added weight for increased resistance, which supports muscle growth and strength. Depending on your rest intervals, the workout can be completed in 45 to 60 minutes.

Tip: Focus on maintaining good form. Your knees shouldn't extend beyond your toes.

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Tip: Keep your back straight to prevent injury and maintain a neutral spine throughout the movement.

Tip: Focus on maintaining balance and control throughout the movement while engaging your core for stability.

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Tip: Ensure your feet are flat on the ground and your back is flat against the bench.6254a4d1642c605c54bf1cab17d50f1e

Tip: Keep your elbows close to your body throughout the movement.

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Tip: Avoid arching your back and engage your core to maintain stability.

Tip: Avoid swinging the weights for better muscle contractions and control.

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Tip: Keep your elbows close to your ears to isolate the triceps.

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