Free weight training is a fitness trend for 2023: see benefits

O free weight training is, according to recent research published in ACSM’s Health & Fitness Journal, the top fitness trend for 2023.

Left in the background by many people, behind machines, bodyweight movements and cardio, this type of training has gained prominence again after some studies have proven its benefits for gaining muscle mass, losing weight and increasing resistance and conditioning.

According to Bruno Silva, Smart Fit physiologist, this is really a very advantageous option when it comes to results, but it also demands attention from those who practice it. Below, we explain why.

Benefits and precautions in free weight training

Silva states that the biggest benefit of free weight training is that it is multifunctional, since, with just one movement, it is possible to work several regions.

“Free weights activate more muscle fibers when exercising, especially those in the core, which are responsible for supporting the body. The result is that most of the body’s muscles are activated in a single exercise,” he explains.

However, for the same reason, this type of physical activity requires more from those who practice it, since there is no help from machines to maintain posture and stabilize the body, for example, while a specific muscle group is worked.

For this reason, it is essential to always have the follow-up and guidance of a physical education professional.

“Not exaggerating the loads and paying attention to the beginning and end of the movements are the main precautions to avoid injuries such as strains, late muscle pain and cramps”, says Silva.

The tip for those who want to start training with free weights is to start with single-joint exercises, which move only one joint and are easier to perform.

In addition, the professional states that it is important to adjust the load little by little, always in accordance with the person’s physical capacity.

“By providing load during the exercises, accessories such as dumbbells and bars help in the intensity of the training”, concludes the professional.