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Home > Training and Fitness > Free Weights

Strength - Weight Training Workout

Click on any of the links on this page for free to view weight training exercises with video demonstrations and coaching information. 'Free-weight' exercises are usually preferred for building strength and power, particularly for sport or bodybuilding. Alternatively, skip to our A-Z directory of exercises. For anyone wanting to improve their power in soccer, hockey, bodybuilding, rugby and racquet sports there are also sports specific free weight training programmes.

Please note: Weight training should not be attempted without proper instruction.

Back & Neck

Good Morning

Straight Leg Deadlift

Single Arm Row

Bent Over Row

Upright Row

Bent Over Barbell Row

Bent Over Dumbbell Row

Bent Over Kettle Bell Row

Single Arm Unsupported Row

Inverted Row On Rings

Inverted Row On Ropes

Shrugs

Reverse Fly

Chest Exercises

Incline Dumbbell Chest Press

Abdominals

Side Bend

Medicine Ball Twist

Medicine Ball Crunch

Medicine Ball Reverse Crunch

Single Leg 'V' Up

Leg Strengthening

Bulgarian Split Squat

Fit Ball Curl Both Legs

Fit Ball Curl Single Leg

Powerwheel Leg Curl

Bodyweight Leg Curl

Sumo Dead Lift

Snatch / Wide Grip Dead Lift

Single Leg Broad Jumps

Split Jerk

Pin Pull

Kettle Bell Training

Kettle Bell Swing Both Arms

Kettle Bell Swing Single Arm

Kettle Bell Clean

Kettle Bell Snatch

Shoulder Exercises

Incline Bench Dumbbell Press

Bent Over Lateral Raise

Overhead Lateral Raise

Single Arm Lateral Raise

Lean Away Lateral Raise

Incline Lateral Raise On Bench

Face Pull Cable

External Shoulder Rotation

Internal Shoulder Rotation

Arm Exercises

French Press / Tricep Extension

Jawbreaker

Wrist Flexion

Wrist Extension

Is free weights training dangerous?

It can be! Free weights training should be learned under the supervision of qualified and experienced trainers. If performed wrongly with poor technique then there is a serious risk of injury.

Why is weight training so good for sport?

The advantage of free weight training over weight training with machines is that in addition to the main muscle groups strengthened the smaller supporting muscles or synergists are used. They help control the movement resulting in a more natural strength development. Also, more explosive movements can be used which simulate natural sporting activities more closely.