Top 10 Weights Workout Plan To Build Strength

Weights like dumbbells, kettlebells, and barbells can make muscle building easy if you do them in the right way. The form is very important when lifting weights. You can focus on form first by lifting light weights. With the right form and technique, lifting weights can help you build strength. In this article, we have listed some of the best workout plan including weight that can help you build overall functional strength and develop a stronger and leaner physique. Let’s have a look.

Workout Plan with Free Weights to Boost Strength

Dumbbell Bench Press

It is going to be the dumbbell version of the bench press because this is going to be a bit lighter than the barbell version. Before you start, warm up your muscles properly as you will need to work harder for stabilizing your joints.

Lie on the bench keeping your feet on the floor just underneath your knees. Hold the dumbbells above your chest. Lower these to your chest and drive your feet hard into the floor to maintain balance. Push the dumbbells back with the strength to the initial position.

Incline Bench Press

Lie down on a bench and set a 45-degree incline. Hold the bar over your chest. Your hands should be shoulder-width apart. Bring down the bar and let it touch your chest. Then push it back.

Overhead Press

Lifting heavy weights can help in boosting abdominal strength and even core strength. Keep your feet shoulder-width apart. Now hold a barbell on your upper chest and keep your hands wider than the shoulder width. Press the bars upwards in a straight alignment and all this while brace your abs, quads, and glutes. When the bar reaches the top, hold for a few seconds, and then lower it.

Back Squat

This is an effective functional exercise. Place the bar on your back and keep your feet shoulder-width apart. The toes will point out. Align your spine by fixing your gaze at a spot o the floor that’s around 2 meters in front of you. Now sit back and go down maintaining the chair pose. Keep sinking down till your hip crease gets below your knee. While going back up, put the weight on your heels.

Diamond Press-up

This might be tough for some but is really useful. What you need to do here is, get yourself into the press-up position and put your hands closer to each other in such a way that your thumbs and index fingers are touching each other. Make sure that your body is in a straight line and your abs are braced. Sink down your torso until your chest is slightly above the floor and then go back up.

Romanian Deadlift

Stand straight while keeping your feet shoulder-width apart. Hold a barbell with an overhand grip outside your thighs. Bend your knees slightly and start bending forward using your hips and sink the bar lower till your shin. You will feel a good scratch in your hamstrings. To go back to the initial position, push your hips forward.

Bicep Curls

Keep your shoulders, back, and feet close together and stand still while holding a pair of dumbbells. The palms will face forwards and hands will be placed outside the hips. Tuck your elbows to the sides and then curl the dumbbells up closer to your chest. Stop when your forearms reach a vertical position. With full control, lower the dumbbells, and go back to the starting position.

Snatch-Grip Deadlift

Keep your hands shoulder-width apart and hold a barbell. Start pushing through your heels and keep your chest up as you lean forward with the help of your hips and lift the bar.

Bent Over Row

Maintain a shoulder-width grip and hold the barbell. Keep your knees slightly bent. Make a 45-degree angle to the floor by bending your hips. Now pull up the bar and touch your sternum. Now lower the bar & keep full control. 

Kettlebell Walking Lunges

Stand straight with a dumbbell or kettlebell in each hand. Start making big strides forwards and bend your knees simultaneously until your knee is slightly above the floor. Do not touch the knee to the ground. Keep the front knee in line with your front foot. Push through the front foot and stand upright. Now bring your back leg through to lunge forward with the help of that leg. Make a few repetitions to complete the set.

Along with these exercises, you can use a mass gainer or weight gainer that will help you pack on muscle mass and put on a healthy weight.