Free weights are the staple of any great men’s workout routine.
The following are our five favorite free weight exercises for men to do daily to stay fit.
If working out every day, perform one to two sets of 10 to 15 repetitions.
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Rest for 90 seconds between sets.
Aim to take at least one full day of rest each week.
Lunges target the quadriceps, hamstrings, glutes, and calves while also improving balance and core strength.
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Hold dumbbells in each hand for added resistance.
To perform a lunge, begin standing upright with your feet shoulder-width apart.
Hold a dumbbell in each hand with your arms extended by your sides.
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Step forward with your right foot, keeping your back straight and core engaged.
Rotate your left foot inward slightly for optimal biomechanics.
Repeat for the target repetitions, and then switch legs.
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If available, set the safety pins just above waist level.
Step under the barbell so it rests across your upper back, not your neck.
Grasp the bar wider than shoulder-width with your palms facing forward.
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Unrack the barbell, and step back to flush the rack.
Stand with your feet slightly wider than hip-width apart.
Always push through the full foot, not just the heel.
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Push through your feet to return to standing.
Repeat for the target repetitions.
To perform a deadlift, stand with your mid-foot under a barbell.
Bend at your hips and knees, and grasp the bar with a shoulder-width grip.
Lift the bar until you’re standing up straight.
Your shoulders should be back and your chest out.
Lower the bar back to the floor under control.
Repeat for the target repetitions.
Keeping your core tight, press the dumbbells directly overhead without shrugging your shoulders.
Once your arms are fully extended, pause and squeeze for about one second.
Lower the dumbbells back down to shoulder level.
Repeat for the target repetitions.
Avoid shrugging your shoulders during the movement.
Lower the weight back down in a controlled motion.
Repeat for the target repetitions.
