The use of free weights in a training programme can be used to achieve two differing results. The first is a stimulation of the White muscle fiber which is achieved by stressing a muscle at limits well within capability over a prolonged length of time. The second is a stimulation of the Red (or bigger) muscle fibers which is achieved by working a muscle to its limit and beyond over short periods of time.

The first training technique is used to enhance the endurance ability of an athlete. The most common technique to train in this area is to select a weight that is approximately 60% of the athletes 1 repetition maximum and perform an exercise for more than 12 repetitions. Generally speaking most exercises will be performed in a slow and controlled manner.

The second training technique is designed specifically for muscular hypertrophy. For beginners the best method is to utilise a weight that is approximately 80% of the athletes 1 repetition maximum and perform the exercise for up to 8 repetitions. As progression occurs the number of reps should be dropped as the weight percentage increases.

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