11 BEST Free Weight Exercises for Women

Try incorporating these free weight exercises for women into your workouts!

Strength training is important because it helps to maintain muscle mass as you age, as well as maintain your bone health. Free weight exercises are the best form of strength training. This video will show you the best free weight workouts for women for each body part including legs, chest, back, shoulders, and arms. All you need for these exercises are a pair of dumbbells and a bench.

When training with free weights for women, it's important to be slow and controlled with the weights. This will maximize the tension on your muscles and give you the best workout.

Free Weight Leg Exercises
(1:08) Squat: Weights by Side/Front-Loaded (3 sets x 8-15 reps)
(4:00) Deadlift (3 sets x 6-15 reps)
(6:10) Bulgarian Split Squat (3 sets x 10-15 reps)
(8:26) Walking Lunge (2 sets x 10-15 reps each leg)

best free weight exercises for back
(10:38) Two-Arm Bent-Over Dumbbell Row (3 sets x 10-12 reps)
(12:00) One-Arm Bent-Over Dumbbell Row (3 sets x 10-12 reps)

Free Weight Chest Exercises
(14:59) Flat Chest Press (3 sets x 8-15 reps)
**You can change the angle of the bench to turn this into 3 different exercises

Free Weight Shoulder Exercises
(18:32) Seated Shoulder Press (2-3 sets x 8-12 reps)
(20:17) Lateral Raise (3 sets x 10-15 reps)

Free Weight Exercises for Arms
(22:00) Dumbbell Curl (3 sets x 10-15 reps)
(24:22) Lying French Press (3 sets x 8-15 reps)

If you want to turn this into your own full-body free weight workout, pick one or two exercises to do from each category. Rest 1-2min between sets. Do this full-body free weight workout twice per week!

Your friends here at the FMP,
-Dr. Balduzzi + The Women's Health Experts @ The Fit Mother Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[kevingreene]

My wife love these simple excises unlike the ones her trainer had her do that is way too difficult. Your exercise routine is perfect for beginners.

[sentb]

I’m 54 and just started weight lifting for the first time. Your detailed instruction is much appreciated.

[diamandokalogeropoulos]

3 X week with this video alone. High protein meal plan and 30 min walk a day. No gym needed. This video is incredible. Thank you❤️🙏

[anandhiignatius]

1:19 squat
3:09 different angle
4:01 deadlift with weights
6:12 Bulgarian split squat
8:28 walking lunge
10:30 back exercise two arm row
12:05 back exercise one dumbell row
14:40 chest press
18:03
18:37 seated shoulder press or
20:10 lateral raises
21:48 bicep curl
23:19
24:29 lying french press

[gmax]

This is fantastic.
I am nearly 57 and have not found many women and definitely not men till I found you even interested in us menapause moms.
You are clear, encouraging but wanting us to push for more.
I am definitely a fan after 2 videos.

[HeyMissAshleigh]

This has to be the most helpful exercise video I’ve ever seen on YouTube!!!! Simple, yet thorough! Thank you!

[JeremeFallow-np]

This book, Woman's Weight Loss Secrets: The Unspoken Truth, opened my eyes to so many things I didn’t know. If you're struggling with weight loss, this is a must-read!

[ravisankar]

My girlfriend likes the elaboration on each exercise and is looking forward in enrolling the 30 day fat loss program. Amazing work on the video. Cheers!

[annacama]

Not only did you make these exercises so much more tolerable, I am excited to implement the tips I've picked up from you. Thank you so much. You are very kind

[BrianWood]

With all the gyms closed, my wife will love trying these exercises!

[NN-oiwf]

First women should do these without weights; important to get right form; check pressure on knees n back; once u get it right then start with weights; it takes time to get form right; one can easily hurt back or knees

[RelaxingPeacefulMusicChannel]

I like how straight forward this is and explained in a way that is easy to follow without all the hype found in other videos. I'm sure people will use this to get ripped! I shared this on my twitter feed.

[mdmonowar]

This is an informative and well explained tutorial about the best free weight exercises for women. I have learned a lot from it. Thanks for sharing.

[angelaortiz]

I learned a lot new things and definitely recommend checking it out.This video about free weight exercises was great.

[bowlampar]

Great weight workout for women, it helps to maintain bone health and muscle mass as you aged, keeping you in shape and healthy.

[malcolmmetty]

fantastic extensive carefully selected free weight exercises that targets all muscular regions , demonstration is laid back and easy to follow, thanks for pointing the errors as well as the sets and reps.

[ellec]

I like that you encourage completing these exercises in 1 day. Often, ppl want to do a back day, a leg day, an arm day, etc. I always completed a combo of exercises like this during a gym run, so i was doing a full body workout at once. Great exercises

[VickyKolody]

Thank you. I am definately going to incorporate the free weights into my routine. I was unsure how to use the weights and your videos are very informative.

[hangryincle]

I'm not new to lifting but really appreciate the detailed explanations for each type of exercise. It never hurts to get a refresher on proper form.

[Erin]

I'm so excited that I have spent 6 weeks with another of your videos and now am looking for new exercises. I've stuck to it! Thanks!