Lift Off: 6 Free Weight Exercises To Build Strength


I love the feeling of a new year—it’s full of fresh starts, new beginnings and the opportunity to try new things! I know several women who have expressed hesitance to incorporate weight training into their fitness programs. Many are concerned about “bulking up” or injuring themselves, and many simply aren’t sure where to begin. The primary focus of the workout sessions I plan for my private clients is weight training. Typically this involves the use of free weights and exercises employing one’s own body weight. Because I know first hand of the huge benefits of weight training, I’d like to share a few of my favorite exercises to help you begin to use weight training in order to maximize your 2016 workout.

One benefit to adding weights into your weekly workout schedule is that it increases bone density. It’s one of the best ways to prevent bone loss as you age. Additionally, weight training boosts metabolism. Your body works harder to maintain muscle than it does to maintain fat. This means you can burn more calories throughout the day, even when you’re at rest. That’s always a plus in my book! Finally, weight training improves your overall quality of life. You’ll experience increases in physical strength and you’ll find it easier to manage your weight, but more importantly, seeing the results and knowing your hard work is paying off will help you grow your self-confidence.

I have organized an awesome, full-body free weight workout below. This workout is simple and effective and it’s a great way to start incorporating weight training into your fitness program. The workout is choreographed so you can begin at the gym or in the privacy of your home.

Before you attempt these moves, there are a few safety tips and pointers I want to share. Safety first, always!

1. Start off slowly
2. Begin with one circuit and then build up to three full rounds
3. Use the proper amount of weight to help prevent injury
4. Always give your muscles time to recover. Allow each muscle group to rest for 48 hours before you train it again.

Full Body Free Weight Workout:
Repeat three times with a one-minute rest between each full round. Aim for 12 repetitions in each exercise – 12 is the magical number!

Full Body Weight Training Workout

1. Squat with shoulder press: 12 rep


Full Body Weight Workout

2. Lunge with bicep curl: 12 rep each leg

Full Body Weight Workout

3. Cross lunges with chicken wing: 12 sets

Full Body Weight Workout

4. Step out side lunge with shoulder twist: 12 sets

Full Body Weight Workout

5. One leg dead lift with tricep extension: 12 each leg

Full Body Weight Workout

6. One minute wall sit while holding a weight

I hope you enjoy adding weight training to your fitness program. My clients and I have all seen incredible results through adding weights into our routines. I’m excited for you to start seeing those benefits, too. Cheers to 2016 being the best year yet!

Ashley Godby, Fabletics Master

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3 Responses
  • rachelle411
    January 27, 2016

    loving these tips! and ashley (the model) looks great! thanks for the examples ash- weight training certainly is all the rage for 2016 🙂 xo

  • ShellySparkmanBrodsgaard
    January 27, 2016

    This is great! Thank you for the tips!

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    January 29, 2016

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