Strength training with free weights: How to reboot your workout routine

Updated 4:56 AM ET, Mon August 3, 2020

Join Dana Santas for a seven-part series to learn how to reboot your workout routine — and stick with it. Here's Part III.

(CNN)In Part I of this seven-part series, we started our fitness journey by learning how to strengthen the mind-body connection and practice breathing to create good posture. In Part II, we learned how to master fundamental movements in all planes of motion.

Building off that foundation, we're now ready to get stronger. Here I'll cover how to effectively use free weights for strength training. Even if you've never lifted weights before, I've designed the workout below to safely get you going.
Two of the most compelling benefits of weight training are its ability to help us lose weight and maintain a healthy body composition. When we increase the body's muscle mass, we increase overall metabolic rate, which results in more calories burned throughout the day, not just during exercise.
Despite the science behind strength training's benefits, many women avoid lifting weights because they think they'll get bulky. As both a woman who lifts weights regularly and a strength and conditioning coach, let me be clear: That's a myth! Women don't naturally produce enough testosterone to build voluminous, masculine muscles.
In fact, rather than having a negative impact on women's body image, strength training has repeatedly been shown in studies to enhance body image for women of all ages, from college age to post menopausal.

Let's start lifting!

Perform the exercises below as a circuit, doing one set of the prescribed repetitions (eight to 12 reps) for each exercise in the order listed below for a total of three to five rounds. Rest 15 to 30 seconds in between sets, and take a one-minute break to drink water and towel off between rounds.
Each exercise includes suggestions for starting weight ranges, but the weight you choose should ultimately be determined by your current strength and fitness level. Use a load that feels challenging but is not so heavy that you cannot maintain form through at least eight repetitions.
Maintain your posture during the exercise. If you find that you need to use momentum to swing the weights up and/or you're arching your back, the weight is too heavy; Use lighter dumbbells.
As you get stronger, you can progress to heavier loads.
Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. If you are new to strength training, employ the assistance of a qualified trainer to help you perfect your form and integrate these moves into an appropriate program for you.

Goblet squat

As we covered in Part II, squatting is a fundamental movement pattern and total-body exercise that emphasizes strength in your glutes, legs and core.
You can use either a kettlebell or dumbbell to perform this exercise. When selecting an appropriate weight, consider the heavy things you carry in daily life, like groceries, a child or a backpack. If you're accustomed to carrying 10 to 20 or more pounds on a fairly regular basis, use a weight in that range for squatting. As you get stronger, add more weight and you'll notice daily-life loads starting to feel lighter.
Stand with your feet slightly wider than hip-distance apart and toes pointed slightly out. Hold your kettlebell at chest height, gripping each side of the handle in each hand. Keep your arms close to your chest and elbows pointing down. If you're using a dumbbell, hold it vertically, using both hands to cup the top end of the weight, like you're cradling a goblet.
Inhale, keeping your chest up, back neutral and core braced. Squat as low as you can without discomfort or your back rounding. At the deepest point in your squat, pause, then drive through your heels, legs and glutes to stand back. Exhale at the top. Repeat for a total of eight to 12 repetitions.

Half-kneeling dumbbell chop

This exercise relies on lower-body stability to support rotational core movement and upper-body strengthening in the transverse plane. Start with a lower weight in the 5- to 10-pound range and perfect your form before adding more weight.
Begin in a kneeling lunge position with your left knee on the ground and right leg bent at 90 degrees with your ankle directly under your knee. Use a mat or towel to cushion your left knee, if needed. Hold both ends of the dumbbell in each hand in front of your left thigh.
Exhale as you pull the weight toward your chest, then press it diagonally above your right shoulder. Hips and legs stay facing forward as your rotate through your upper body. Pause at the top. Inhale as you slowly lower the weight back down to the starting position. Complete eight to 12 reps, then switch to the other side.

Single-leg Romanian deadlift

While strengthening the back of your legs, glutes and back muscles, this single-leg movement, also promotes balance and proper hip function. Use 5 to 15 pounds initially, mastering the movement before progressing to heavier weight.