Free weight lifting programs that you can do at home can be very easy. It is small and can help you build strength and some muscle. Nothing fancy, nothing scientific, but this program is effective.

However before you start, always do your warm-up and proper stretching first. This is very essential to improve your range of motion and to avoid wound. Use dumbbells so you can turn your hands inwards; your thumbs facing each other. Try this little trick will be more natural for your rotator cuffs and would put little strain in your workout. But do dumbbells in a way that you are most contented.

Furthermore do it at a pace that you can keep; you do not want to pass out in the middle this weight lifting agenda. Do a 20-minute stretching and warm-up before you begin?

The Program: Upper Body - Rest - Legs - Rest - Upper Body - Rest - Legs - and so on. This means that you have to do upper body workout the first day and then the second day, you rest. The third day you focus on your leg workout and then the fourth day, again you rest. This goes one for about 3 weeks or so.

With your upper Body: Seated Dumbbell Shoulder Press; Bent Over Barbell Rows; Incline Dumbbell Press; Shrugs; Standing Barbell Curls; AB Crunches; Lying Triceps conservatory. And legs: Leg Extensions; Lunges; Front Squats; Lying Leg Curls; Donkey Calf Raise; Stiff Leg Dead lift or weighting.

And this free weight lifting program is nothing particular. It is just a simple routine to help you build muscles. The important thing is that you progress in each day and see how effective it is after a few routine lifting.

The tendency is that your body adjusts to the rigid program and the routine is no longer a challenge when you get use to the routine. To avoid that, use a heavier set of dumbbells at the last set of the same exercise and for the same amount of repetitions. Adding more weights and doing more repetition each day you progress can help you keep interested and challenged and help work that power.

And this free weight lifting program will make you stronger and healthier. If ever you hit a plateau, reflect on you intake of food, if you are eating enough vitamins and nutrients. Enough rest can help in your progress; or a stress-free life can be very good for your evolution. Try to know when you need to stop your weight lifting routine and when you should change and always challenge yourself to new and harder routines. Find out why so you correct it and get on with this free weight lifting program if you stop improving.