{"id":21318,"date":"2024-07-26T01:00:46","date_gmt":"2024-07-26T01:00:46","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=21318"},"modified":"2024-07-26T13:32:32","modified_gmt":"2024-07-26T13:32:32","slug":"free-weight-workouts","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/free-weight-workouts\/","title":{"rendered":"Free Weight Workouts For Men Over 40: How Busy Dads Can Build Muscle Fast!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">A<\/span><\/span>re you incorporating free weight workouts into your regular exercise regime?<\/p>\n<p>If you ask a veteran weightlifter or bodybuilder, they'll likely tell you to leave the weight machines alone and stick with the free weights.<\/p>\n<p>There are several reasons behind this thinking.<\/p>\n<p>For one, when you're using a weight machine, your pathway is pretty much set in stone. It's an isolation movement \u2014 you perform the reps following the path that the machine allows. You can't add any variation to the exercise.<\/p>\n<p><strong>But, with free weight workouts, you can add variations and compound movements.<\/strong><\/p>\n<p>Working more muscle groups through compound movements will make your muscles grow like never before.<\/p>\n<p>Ready to get buff? Below are some free weight workouts that will get you started!<\/p>\n<p style=\"text-align: center;\"><em>Learn how to build muscle mass and see REAL results with these 6 principles of muscle building.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/1D5ITLlrlGM?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Free Weight Workouts For Biceps and Triceps<\/h2>\n<p>There are many free weight workouts for your biceps and triceps that will have them pumped up in no time.<\/p>\n<p>I usually find <strong>three or four different exercises for each muscle group<\/strong> provide a great workout. I also tend to complete <strong>three to four sets for each exercise<\/strong> for <strong>8-12 reps each<\/strong>.<\/p>\n<p>Keep this in mind when you are following this routine.<\/p>\n<p><strong>Standing Dumbbell Curls<\/strong><\/p>\n<p>Nothing fancy about this exercise. Grab a pair of dumbbells and start to alternately curl with them. <strong>Be sure to keep your feet shoulder-width apart to provide stability<\/strong>. You can either do them the usual way with the palm of your hands facing forward or do hammer curls with the palm of your hands facing your sides.<\/p>\n<p><strong>Curl Bar<\/strong><\/p>\n<p>Curl bars are about four feet long and have a couple of bends in them. Clamp some free weights on the ends and start curling. You will notice that most bicep exercises are very similar. <strong>When you are basically pulling something towards you, you are working your biceps.<\/strong><\/p>\n<p><strong>Curl in the Squat Rack with the Straight Bar<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-20690 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/barbell-curl-grip-300x300.jpg\" alt=\"muscles\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/barbell-curl-grip-300x300.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/barbell-curl-grip-150x150.jpg 150w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/barbell-curl-grip-768x768.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/04\/barbell-curl-grip.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>If you ever tell anyone that I said it was OK to do arm exercises in the squat rack, I will deny it with my last breath. However, I have a few friends that are freakishly strong, and they love to do curls with the straight bar and a couple of plates on each side. As for me, curling with the straight bar really hurts my forearms, so I try to avoid them. But they may work well for you!<\/p>\n<p><strong>Seated Dumbbell Curls<\/strong><\/p>\n<p>Take a seat on a bench in the gym with proper back support. Have the dumbbells hanging down at your side and then alternately curl with them. <strong>It is amazing how sitting down while doing these can work muscles differently.<\/strong><\/p>\n<p><strong>Dips<\/strong><\/p>\n<p>Anytime you are pushing something away from you, it is working your triceps. You will find that you probably will end up working your triceps more than any muscle in your body just because you incorporate them into your chest and shoulders as well. <strong>Dips are a compound movement that does not receive enough credit for a full-body workout.<\/strong> While they are making your triceps grow, they are also working your core, shoulders, lats, and chest. There are no free weights used with this exercise unless you want to hang them around your waist as you do them to add more difficulty. Dips will use your own body weight to make your muscles grow quickly.<\/p>\n<p><strong>Skull Crushers<\/strong><\/p>\n<p>This exercise is relatively safe, so don\u2019t be scared away by the name of it. There is only like a 5 percent chance of actually getting your skull crushed. Lay down on a bench with the curl bar that you used for your biceps. You should be in the same position that you are when you bench press. But this time, when you raise the bar over the top of you, bend your elbows and slowly lower the bar to the top of your forehead. <strong>You can start adding weight to the bar once you get accustomed to these and your balancing is good.<\/strong><\/p>\n<p><strong>Kickbacks<\/strong><\/p>\n<p>Kickbacks are not just illegal payments to politicians; they're also a good triceps exercise. It is called a kickback because you slowly straighten out the arm holding the dumbbell behind you. <strong><a href=\"https:\/\/www.youtube.com\/watch?v=bxPoVw8_khE&ab_channel=FitFatherProject-FitnessForBusyFathers?utm_source=blog-post&utm_medium=text-link&utm_term=free-weight-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Here's how to do them properly \u2014 using both cables and dumbbells.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"paper-wrap-ads muscle_building_exercises\"><div class=\"side-img show-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><div class=\"left-side-content\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><h3>What Are The 5 Best Muscle Building Exercises For Men 40+?<\/h3><\/a><div class=\"side-img  hide-mobile\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/muscle_building_excise_v2.png\" alt=\"best exercise for men 40+\"\/><\/a><\/div><h5>The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints\u2026<\/h5><div class=\"side-msg\"><a href=\"https:\/\/www.fitfatherproject.com\/get-free-muscle-workout?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=Muscle Workout Banner&utm_campaign=optin\" class=\"link-wrap\" target=\"_blank\">Discover the 5 best exercises here. Download your Free \u201c5 Best Muscle Builders Video For Guys 40+&nbsp;\u00bb<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2>Free Weight Workouts For Chest<\/h2>\n<p>I usually do about <strong>four to five different exercises<\/strong> when training my chest. That will be <strong>between 15 and 20 sets<\/strong>, and if you do them correctly, you will achieve good growth. If you are beginning this type of training routine, do not be disappointed if you need to start with lighter weights. Once you get your balance down, you will be able to start adding more weight quickly.<\/p>\n<p><strong>Flat Barbell Bench Press<\/strong><\/p>\n<p>This is the mother of all exercises in the gym. No matter what, everyone does the bench press. It is with good reason, though. <strong>It trains your shoulders a bit, your chest, and your triceps. <\/strong>Always have someone spotting you if you are trying for more weight than you have ever used before. I\u2019ve seen guys that could not bench the weight they had on the bar, so they ended up eating it. I\u2019m sure 300 pounds on the neck does not feel good.<\/p>\n<p><strong>Dumbbell Flat Flyes<\/strong><\/p>\n<p>Grab a pair of lighter dumbbells and lay down on the bench. You can add more weight later on once you get the movement down. <strong>Your form should be like you are trying to hug a tree. <\/strong>Keep your arms bent and bring them together in front of you.<\/p>\n<p><strong>Incline Dumbbell Bench Press<\/strong><\/p>\n<p>I like incline dumbbell presses better than using the bar with free weights, and I am not the only one. Using the bar during incline on the bench can leave your shoulders hurting. While quite a few do not have this problem, I definitely do. <strong>Using dumbbells instead saves my shoulders from aching later on.<\/strong><\/p>\n<p><strong>Incline Dumbbell Flyes<\/strong><\/p>\n<p>While you have already done the flat flyes, changing it to incline works different parts of the chest. Many people skip dumbbell flyes and do the standing cable machine flyes instead. I feel m<strong>ore stretching and pump when doing dumbbell flyes<\/strong> though.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"28137\" class=\"elementor elementor-28137\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-08ebe81 updated-sc-banner blog-banner-shortcode elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"08ebe81\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-221c9fd\" data-id=\"221c9fd\" data-element_type=\"column\">\n\t\t\t<div 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elementor-widget elementor-widget-image\" data-id=\"efd9887\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter-video\/?utm_source=organic&#038;utm_medium=inline_banner&#038;utm_campaign=free_trial\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"260\" height=\"204\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/08\/sc-img1-2.jpg\" class=\"attachment-large size-large wp-image-30421\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3623940 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" 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class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Lose Fat & Reach Your Ideal Weight<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Build Muscle & Strength<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Make healthy Eating Easy<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Improve your mindset & Discipline<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Effective Workouts for Men 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Daily Accountability & Coaching<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f94741 elementor-align-justify elementor-widget elementor-widget-button\" data-id=\"0f94741\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE HERE \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2>Free Weight Workouts For Back and Shoulders<\/h2>\n<p>Some people like to do back and shoulders the same day during their workout. I feel as if these exercises work a bit of both, so I knock it out in one day. Other people may do back and biceps together or shoulders and triceps. It all comes down to preference.<\/p>\n<p><strong>Standing Military Press<\/strong><\/p>\n<p>This is a forgotten compound movement that you don\u2019t see nearly enough in the gym anymore. <strong>When a person does this exercise, they are working out almost all the muscles in their body.<\/strong> Do these in the squat rack for added safety.<\/p>\n<p><strong>Shrugs<\/strong><\/p>\n<p>While you are still in the squat rack, complete a few sets of shrugs as well. Not only does it <strong>work your traps, but your back as well.<\/strong> Plus, you are standing while you are doing these, so your legs may feel it, too.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-21605 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/back-arm-muscles-226x300.jpg\" alt=\"towel pull ups muscles worked\" width=\"226\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/back-arm-muscles-226x300.jpg 226w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/back-arm-muscles-772x1024.jpg 772w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/back-arm-muscles-768x1018.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/back-arm-muscles.jpg 1070w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/p>\n<p><strong>Pull-Ups<\/strong><\/p>\n<p>Once again, while this usually does not require any extra weight, you may always add weight plates around your waist as you get stronger to make it more difficult. These will give you the <strong>puffed-out lats and the V-shape<\/strong> that most people like.<\/p>\n<p><strong>Bent-Over Barbell Rows<\/strong><\/p>\n<p>It may take a bit to get the form down, but they work your back well. While you do these, try <strong>squeezing your shoulder blades together.<\/strong> You will also find that these work a bit of your biceps also.<\/p>\n<p><strong>Dumbbell Lateral Raise<\/strong><\/p>\n<p>These will really train your delts but don\u2019t get carried away. <strong>Far too many people go with a much heavier weight than they should.<\/strong> Instead of improving your shoulders, you could end up needing rotator cuff surgery. Stick with lighter weight and proper form. Leave the ego lifting to the others.<\/p>\n<p><strong>Seated Dumbbell Shoulder Press<\/strong><\/p>\n<p>I tend to finish my back and shoulders workout with this exercise. <strong>Since it is seated, it adds another dimension to your routine.<\/strong> You will still be training your shoulders, traps, triceps, and your core with the seated dumbbell shoulder press.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"28136\" class=\"elementor elementor-28136\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a977aa5 updated-sc-banner blog-banner-shortcode elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a977aa5\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-02ab966\" data-id=\"02ab966\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d0a0e6f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d0a0e6f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c4cc2a2\" data-id=\"c4cc2a2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a91083 elementor-widget elementor-widget-text-editor\" data-id=\"0a91083\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>See the program <span class=\"classTotalMen\">38,000<\/span> <br class=\"mbreak\" \/>guys over 40 are using to <br class=\"mbreak\" \/><span class=\"font-yellow\">get results like these<\/span>&#8230;<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e973164 elementor-hidden-desktop elementor-widget elementor-widget-image\" data-id=\"e973164\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/old-school-muscle-program?utm_source=site&#038;utm_medium=banner&#038;utm_term=&#038;utm_content=Chris&#038;utm_campaign=osm\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"204\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/08\/sc-img1-1.jpg\" class=\"attachment-full size-full wp-image-30420\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b1c7ed elementor-widget elementor-widget-button\" data-id=\"8b1c7ed\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">CHECK OUT FOUNDATIONS \u00bb<span><\/span><\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1ef136f elementor-hidden-tablet elementor-hidden-mobile\" data-id=\"1ef136f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a4586c6 elementor-widget elementor-widget-image\" data-id=\"a4586c6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/old-school-muscle-program?utm_source=site&#038;utm_medium=banner&#038;utm_term=&#038;utm_content=Chris&#038;utm_campaign=osm\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"204\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/08\/sc-img1-1.jpg\" class=\"attachment-large size-large wp-image-30420\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2>Free Weight Workouts For Legs<\/h2>\n<p>As you become more familiar with training with free weights, you must not forget one of the 10 gym commandments: <strong>thou shalt not forsake leg day.<\/strong><\/p>\n<p><strong>Squats<\/strong><\/p>\n<p>There is nothing fancy about squats, but be sure to keep your form tight. <strong>Don\u2019t try going heavier than you should. Instead, focus on the full range.<\/strong> If you aren\u2019t comfortable with squats, slide a bench underneath you. Once your bottom hits the bench, you know you have gone down far enough. Squatting is a compound movement and is almost a full-body workout.<\/p>\n<p><strong>Deadlifts<\/strong><\/p>\n<p>While these can be completed on your back and shoulders day, <strong>they also incorporate a bit of leg into them.<\/strong> I save these for the end of my leg workout. Remember to keep your form; otherwise, you may hurt your back more than help it.<\/p>\n<p><strong>Calf Raises<\/strong><\/p>\n<p>Tiny calves can haunt even the toughest men. Even if you can\u2019t get them to grow much, at least make them as strong as possible.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"28190\" class=\"elementor elementor-28190\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79b8750 supplement-shortcode supplement-shortcode-v3 sc-container elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"79b8750\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4a66188 elementor-hidden-phone sc-left-col\" data-id=\"4a66188\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a5d24a supplement-img elementor-widget elementor-widget-image\" data-id=\"4a5d24a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/store.fitfatherproject.com\/collections\/supplements\/products\/fit-father-testosterone-booster-rx?utm_source=site&#038;utm_medium=banner&#038;utm_term=&#038;utm_content=tbrxbanner&#038;utm_campaign=testboosterrx\" target=\"_blank\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"168\" height=\"258\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/09\/test-booster.png\" class=\"attachment-full size-full wp-image-28195\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf0014 sc-image elementor-widget elementor-widget-image\" data-id=\"2bf0014\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/store.fitfatherproject.com\/collections\/supplements\/products\/fit-father-testosterone-booster-rx?utm_source=site&#038;utm_medium=banner&#038;utm_term=&#038;utm_content=tbrxbanner&#038;utm_campaign=testboosterrx\" target=\"_blank\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"168\" height=\"258\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/09\/test-booster.png\" class=\"attachment-full size-full wp-image-28195\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-33d6181\" data-id=\"33d6181\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-12ec818 elementor-widget elementor-widget-heading\" data-id=\"12ec818\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The <u>Natural Testosterone Booster<\/u> Guys 40+ Are Using For More Energy, Drive, & Results\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b149f42 supplement-img elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"b149f42\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"168\" height=\"258\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2020\/09\/test-booster.png\" class=\"attachment-large size-large wp-image-28195\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b6d1ab sc-image elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"5b6d1ab\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/store.fitfatherproject.com\/collections\/supplements\/products\/fit-father-testosterone-booster-rx?utm_source=site&#038;utm_medium=banner&#038;utm_term=&#038;utm_content=tbrxbanner&#038;utm_campaign=testboosterrx\" target=\"_blank\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"168\" height=\"253\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2021\/03\/joint-rx-img.png\" class=\"attachment-full size-full wp-image-29187\" alt=\"\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f5d5a3 elementor-widget elementor-widget-text-editor\" data-id=\"5f5d5a3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After age 30, your Testosterone levels start declining. Add in some stress and a \u201cless than perfect\u201d diet\u2026 <i>everything gets worse fast<\/i>. You feel tired all the time. It\u2019s hard to lose fat. It feels like you lost your edge. That\u2019s the sad story that happens to most guys 40+. But now, it doesn\u2019t have to be that way for you\u2026.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9944c elementor-widget elementor-widget-text-editor\" data-id=\"2e9944c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"blue-text\"><a href=\"https:\/\/store.fitfatherproject.com\/collections\/supplements\/products\/fit-father-testosterone-booster-rx?utm_source=site&utm_medium=banner&utm_term=&utm_content=tbrxbanner&utm_campaign=testboosterrx\">Click here to learn about <b>Test Booster Rx<\/b>, the 100% Natural <span style=\"text-decoration: underline;\">research-backed testosterone booster<\/span> that <i>actually works<\/i> (& doesn\u2019t require shots or another doctor prescription) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">  \n  <div class=\"bottom-box author-box-wrap auth6\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img data-del=\"avatar\" src='https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/05\/d876815e5b80c4bc7df6785b65ad7164-150x150.png' class='avatar pp-user-avatar avatar-150 photo ' height='150' width='150'\/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Dr. Anthony Balduzzi, <span class=\"ajob\">NMD <br> <span>Men's Health Doctor & Founder <br><a href=\"https:\/\/www.fitfatherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project<\/a> & <a href=\"https:\/\/fitmotherproject.com\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/span><\/h3>\n   <h3><p>Founder, <a href=\"https:\/\/www.fitfatherproject.com\">Fit Father Project<\/a> &#038; <a href=\"https:\/\/www.fitmotherproject.com\">Fit Mother Project<\/a><\/p>\n<\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.<\/p>\n<p>Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He\u2019s is most proud of the fact that he\u2019s helped over 40,000 families in over 100 countries lose weight and get healthy for life.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=free-weight-workouts&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on free weight workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a><\/div>\n<p>If you ask a veteran bodybuilder, they&#8217;ll likely tell you to leave the weight machines alone and stick with free weight workouts. Here&#8217;s why.<\/p>\n","protected":false},"author":6,"featured_media":35595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594],"tags":[8595],"class_list":["post-21318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Free Weight Workouts For Men Over 40: Build Muscle Fast!<\/title>\n<meta name=\"description\" content=\"If you ask a veteran bodybuilder, they&#039;ll likely tell you to leave the weight machines alone and stick with free weight workouts. Here&#039;s why.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/free-weight-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Free Weight Workouts For Men Over 40: How Busy Dads Can Build Muscle Fast!\" \/>\n<meta property=\"og:description\" content=\"If you ask a veteran bodybuilder, they&#039;ll likely tell you to leave the weight machines alone and stick with free weight workouts. Here&#039;s why.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/free-weight-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-26T01:00:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-26T13:32:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2023\/08\/Free-Weight-Workouts.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Anthony Balduzzi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Free Weight Workouts For Men Over 40: Build Muscle Fast!","description":"If you ask a veteran bodybuilder, they'll likely tell you to leave the weight machines alone and stick with free weight workouts. 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