Free weights are gym weights that are not attached to a machine, these include dumbbells, barbells, kettlebells, and weight plates. Free weights allow for a full range of motion, making them ideal for strength training and muscle building.

Machines provide guided motion, whereas free weights require you to stabilise your movements, engaging more muscles and offering a better workout. Free weights are also more versatile than machines and can be used in a variety of lifts and routines to engage more muscles than most machines.

Beginners should start with lighter dumbbells (e.g., 5kg - 10kg) or a barbell with minimal weight plates. It’s best to focus on form before increasing any weight.

Olympic free weights refer to Olympic barbells and weight plates, which have a 50mm diameter hole for compatibility with standard Olympic bars and racks. They are commonly used in commercial gyms for strength training but can also be found in advanced home gym setups.

Use a dumbbell rack or a barbell and plate rack to keep your gym space organised and prevent injuries.

Strength training with dumbbells, kettlebells, and barbells increases muscle mass, which boosts metabolism and helps burn calories more efficiently. The versatility of these free weights make them perfect for both strength, conditioning and cardio workouts.