Looking to mix up your training plan or try something new (aside from the best adventure activities). We have a simple workout update that could really make a difference to your gains.
Say hello to free weight exercises.

Life goes too fast. The older you get, the more you recognise how fleeting it is. So how would you like to slow down the aging process? No, we can’t turn back time. However, we can turn back the years on our body. That’s right — working out can keep you young!

These simple weight exercises are an effective method of strength training for women that have proven results.

10 best free weights exercises

1. Single arm row

Targets: Back, biceps

How to:

  • Begin with your right hand and right knee on a bench, your left foot stepped out wide and a dumbbell in your left hand, hanging down.
  • With your back in a neutral position, and left knee soft, drive left elbow up, lifting the dumbbell to your torso.
  • Lower back to start.

Related article: 13 of the Best Obliques Exercises To Compliment Your Abs For A Smoking Hot Body

2. Dumbbell chest press

Targets: Chest, triceps
Do: 3 sets of 13-15 reps

How to:

  • Lie on your back on a bench holding dumbbells with arms straight up over your chest.
  • Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest.
  • Without pausing, drive your arms back up.
  • Repeat.

3. Split squat

Targets: Quads, glutes, adductors
Do: 3 sets of 10-12 reps on each leg. Start with your weaker leg

How to:

  • With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you.
  • Holding dumbbells, slowly lunge forwards, keeping the knee in line with the toe.
  • Without stopping at the bottom, push back up to the start position.
  • Now swap legs.

Related article: Firm Your Butt and Smooth Your Thighs In Less Than 5 Minutes a Day With 10 Moves That Target Cellulite

4. Seated shoulder press

Targets: Shoulders
Do: 3 sets of 13-15 reps. If you only make it to 11, use a lighter weight. If you smash 15, use a heavier weight

How to:

  • Sitting upright on a bench, start with dumbbells held straight above your head.
  • Slowly bend your elbows and lower dumbbells until they are in line with your shoulders.
  • Without stopping, drive straight back up to the start position.

5. Hip thrust

Targets: Glutes
Do: 3 sets of 15-20 reps. Use a 20kg barbell and 5kg weights on each side

How to:

  • Sit on the floor, back against a bench.
  • Roll the barbell onto the front of your hips.
  • With knees bent, shoulders on the bench, drive hips off the floor until your back is parallel.
  • Slowly lower your hips downwards, then drive back up again.
  • And repeat.

Related article: 30 Day Booty Bursting Shape And Lift Exercise Challenge

6. Deadlift

Targets: Back, hamstrings, glutes
Do: 3 sets of 10-12 reps

How to:

  • Place an Olympic bar (minus any weights) on the floor and stand with feet hip-width apart.
  • Grip with hands a little wider than your feet.
  • Keep your bottom low, chest up and back flat.
  • Driving with legs, stand up straight, shoulders back, arms straight down.
  • Keep bar close to your body and return to the floor; maintain a flat back.

7. Step ups

Targets: Legs, glutes
Do: 3 sets of 10-12 reps on each leg

How to:

  • Start with your weaker leg on a step or box and, with or without dumbbells in your hands, step onto it.
  • Without pausing at the top, lower back to the start position, leaving your start foot on the box and then stepping straight back up on the same leg.
  • Once you have completed 10-12 reps, switch legs.

Related article: A Curvaceous Core Workout for Flat Abs in Only 4 Simple Moves

8. Seated bicep curls

Targets: Biceps
Do: 3 sets of 10 reps

How to:

  • Sit upright on a bench holding dumbbells, arms down by your sides, palms facing forwards.
  • Bend arms at the elbow, keeping shoulders still until the dumbbells almost reach them.
  • Slowly lower (3-4 seconds) the dumbbell back down to the start position.
  • Avoid ‘locking’ the elbow at the bottom.

9. Lying tricep extension

Targets: Triceps
Do: 3 sets of 10 reps
How to:

  • Lie flat on your back on a bench with dumbbells in hands and arms 90° to your body, above chest.
  • Keeping your shoulders still, slowly bend from the elbows, lowering the dumbbells down until they are next to your ears.
  • Without pausing at the bottom, straighten your arms back to the start position.
  • Repeat.

Related article: The Fat Burning Abs Workout For A Fabulous Toned Tummy

10. Seated ball crunch

Targets: Abs
Do: 3 sets of 15-20 reps
How to:

  • Sitting on a swiss ball, hold a dumbbell against your chest.
  • Slowly lean back until your back is parallel to the floor.
  • Curl all the way up to a seated position, exhaling and squeezing your abs as you reach the top.