Using Free weights gives you more workout possibilities and freedom than you might have thought possible. Free weights allow you to use your full range of motion for more effective and safer workouts. Most exercise machines are expensive space hogs.

Let me explain.

Your body uses muscles in groups. Exercise machines isolate muscles and generally restrict you to a single groove or plane of motion. When you exercise with free weights, your body must recruit more muscles to stabilize the weights. And that's a good thing. You'll learn better control and develop muscles that won't let you down when you need them in the real world of sports and everyday activities.

Free weights are inexpensive and portable. If you're fed up with expensive trips to the gym. If you're tired of waiting your turn. You can easily set up a home gym. In fact, you can begin an effective exercise program and produce real results using a single dumbell.

But first a word about workout safety. Take your time. I can't emphasize that enough. Understand each exercise thoroughly before you ever attempt it. You can learn from a more experienced partner, a trainer or from a good exercise book or video. Practice proper form and add weight gradually. Most beginners add too much weight too quickly. Don't do it! Take your time and enjoy the journey safely.

If you want to build real world, functional strength, choose full body exercises. Don't waste your time and energy with isolation exercises like curls. The biggest muscles in your body are your quadriceps (front of your thighs). And for real strength and safety, build up the core muscles of your lower back and abs. Whole body exercises are the best way to do just that.

If you have the space, deadlifts are a great whole body exercise. Be sure you have a sound floor to work on. A sound floor will give you a stable platform for the lifts. And if you get into trouble you can just drop the weights. Another good whole body exercise is the standing or military press. Besides giving you a great upper body workout, you'll recruit your lower body and core muscles to get the weight into position, and give you the stability you need to complete the lift.

If you like to work out alone, a single dumbell is a great way to get started. Perform your military presses one arm at a time. Clean the bell to your shoulder and you're ready to press overhead. And if you get into trouble, your have your free hand to help you out.

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