So according to the latest survey of fitness industry trends training with free weights scores highly (comes up in second place behind wearable tech) against many other forms of training systems we’ve all probably heard about, and maybe undergone in the past. As an indicator of how quickly things change and move about in the fitness industry, HIIT (High Intensity Interval Training) is down in 7th place from being last years number one, go to workout system for the time crunched would-be training enthusiast.

If you’re not aware, we love a good HIIT session at Body Planners. There’s just something about the positive impact it has on the bodies systems and the mind that you struggle to get from other training systems.

Want to feel like you’ve achieved something? Do HIIT…

Want to bust some stress? Do HIIT. 

Change your body composition, ya know, burn fat, build muscle… DO HIIT.

Not to mention the way it allows an individual to burn calories for up to 36 hours after the session concludes (AKA EPOC).

We also love free weights. In actual fact, as far as resistance training goes we only use free weights in our bespoke Chapeltown based Personal Training studio (with the exception of Dual Adjustable Pulley) because of the countless benefits free weights have over other training alternatives such as pin loaded fixed plane resistance machines. The trouble with a fixed plane resistance machine is that it is just that. A machine that can only work one way (pretty idiot proof), and as such, only trains the body in one plane/ muscles in one particular function. I’m not at all saying machines don’t have their place, I’m just simply saying that free weights are so much better, and their place is in higher regard than fixed plane resistance machines. The biggest thing many don’t see with free weights is that, without an individuals control, and skill, any movement with free weights can often appear shaky, or out of control. This is largely because you’re responsible for lifting and lowering the weights, as well as stopping the weights from moving side to side/ back and forth. You’re responsible for keeping everything balanced, whilst moving to create stress on muscles throughout each movement. The affect this has on stabilising and secondary muscles is simply unrivalled when compared with other alternatives such as fixed plane machines. Using free weights is much more interactive from a training standpoint than many other forms of training because there is always a degree of uncertainty or unpredictability with it. Lifting free weights requires focus, and concentration which helps strengthen the neurological pathway between brain and muscle. After all, what even is the point of having a muscle somewhere if your brain doesn’t know A: Where it is or B: how to ‘turn it on’ or make it fire, resulting in the movement you wish to perform.

I make such a strong case for the use of free weights simply because they are a well rounded solution for people of all abilities, and ages. The movements can be really basic, requiring little skill right the way through to coordinated, fast paced movements that become more advanced. It goes without saying that balance and coordination are components of skill based fitness. It isn’t necessarily natural for an individual to have a high level of coordination, or even balance but many studies have been done and it is well evidenced that using free weights improves both of these. Further to this (and I mentioned in a different article) that in Australia, the only thing better than weight lifting,, for ageing adults (this study was 65 onwards) was swimming. Swimming definitely loses out on the load baring exercise front however, but that in itself is yet another article.

I love how creative you can be with free weights, and it rolls down into the sessions we present for our clients or our Small Group Personal Training clients and it all adds up, and culminates in a challenging session physically and mentally for all involved. They leave feeling like they’ve accomplished something. It pushes their boundaries, it makes them understand just what they can do, which has a positive effect on attendance and motivation. This, believe me is difficult to achieve when you’re just doing laps of fixed plane machines pushing boring sets out, separated by boring rest periods.

Free weights are literally as identified. Totally free to move in any direction they’re sent. It’s up to us as the training individual to keep them under control. It’s up to us to fight through that burn that shapes ALL of our muscles, rep for rep, set by set. It’s up to us to place them down under control after our sets. The primary movers, the secondary movers, the stabilisers you name it, you can hit them all with a selection of free weight exercises.

Ironically, I know above we said HIIT had dropped to 7th (out of twenty) in this years polls, but that doesn’t make it unpopular or not viable. Personal Training, Small Group Personal Training, Circuits, they’re all in the top twenty, they’re all leading the way in shaping your future shape. I mean, ultimately if you’re in it for weight loss, you need a calorie deficit. What is better than HIIT for that? I know, HIIT with FREE WEIGHTS!. What is even better than that? A HIIT CIRCUIT WITH FREE WEIGHTS! Yes, you can even do it as a small, dedicated group of like minded people! People like you, that are looking for an interactive, fun and challenging way to get fit and stay that way! The awesome thing is, with free weights, you can keep pushing the limit time and time again, and leave yourself pushing the boundaries and chasing that next progression!

If using free weights might be something you’re interested in doing, why not try one of our Small Group Personal Training sessions on us. Go on, we know you wanna…