Some common misconceptions about building strength are that you need to spend countless hours in the gym, use complex workout equipment, and shell out hundreds of dollars on expensive gym memberships. In reality, you can develop whole body strength using only free weights from the comfort of your home. If you’re not sure where to start, we spoke with Chris Mohr, Ph.D., RDexercise physiologist and fitness and nutrition advisor for Fortune Recommends, who shares eight simple but effective bodybuilding exercises to add to your muscle-building routine.

Simple free weight exercises can increase overall strength, improve functional fitness and aid weight management. According to a 2019 reviewIncorporating free weights into your workout routine allows you to engage multiple muscle groups while improving coordination and balance, two essential components of healthy aging. Additionally, the Centers for Disease Control and Prevention states that strength training helps build lean muscle mass and boost metabolism by up to 15%.

So, without further ado, read on to discover eight simple free weight exercises to build total body strength.

What you need: Grab a set of dumbbells and a sturdy bench. These exercises are designed to be performed with additional weight for increased resistance, which promotes muscle growth and strength. Depending on your rest intervals, the workout can be completed in 45 to 60 minutes.

Goblet squats

1. Hold a dumbbell or kettlebell with both hands at chest level.
2. Stand with your feet hip-width apart.
3. Bend your knees and push your hips back as if you were sitting in a chair.
4. Lower your body until your thighs are parallel to the floor, keeping your chest lifted.
5. Press through your heels to return to the starting position.
6. Aim for 3 sets of 8 to 12 squats, adjusting the weight as necessary.
7. Rest 1 minute between sets.

Advice: Focus on maintaining good form. Your knees should not extend past your toes.

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Deadlifts

1. Grab a barbell or a pair of dumbbells.
2. Stand with your feet shoulder-width apart.
3. Lean forward slightly, bending your hips and knees, keeping the weights close to your shins.
4. Imagine shaving your legs with the weights while you lift.
5. Drive your hips forward to return to the starting position.
6. Perform 6 to 8 repetitions for 3 sets, increasing sets or weights as you progress.
7. Rest 1 minute between sets.

Advice: Keep your back straight to avoid injury and maintain a neutral spine throughout the movement.6254a4d1642c605c54bf1cab17d50f1e

Slots

1. Stand with your feet together, holding a dumbbell in each hand.
2. Step forward with one leg, lowering your body until the back knee is just above the ground.
3. Keep your front knee above your ankle as you descend.
4. Return to the starting position and switch legs.
5. Perform 3 sets of 10 to 12 repetitions per side.
6. Rest 1 minute between sets.

Advice: Focus on maintaining balance and control throughout the movement while engaging your core for stability.

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Bench press

1. Lie on a bench and place a barbell above your chest, gripping the bar slightly wider than shoulder-width apart.
2. Slowly lower the bar to the center of your chest, keeping your elbows at a 45-degree angle.
3. Press the bar back to the starting position.
4. Perform 8 to 10 repetitions for 3 sets.
5. Rest 1 minute between sets.

Advice: Make sure your feet are flat on the floor and your back is flat against the bench.

Bent row

1. Bend your knees slightly and lean forward from the waist while keeping your back flat.
2. Hold a barbell or pair of dumbbells with your arms hanging down.
3. Pull the weights toward your stomach, squeezing your shoulder blades together.
4. Lower the weights with control.
5. Aim for 8 to 12 reps for 3 sets with 1 minute of rest in between.

Advice: Keep your elbows close to your body throughout the movement.

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Shoulder press

1. Stand with a dumbbell in each hand at shoulder height and your elbows bent at your sides.
2. Brace your core and press the dumbbells overhead until your arms are fully extended.
3. Lower the weights to shoulder height.
4. Perform 3 sets of 8 to 10 repetitions, adjusting the weight as necessary. Rest 1 minute between sets.

Advice: Avoid arching your back and engage your core to maintain stability.

Bicep curls

1. Stand or sit holding dumbbells with your arms down at your sides and your palms facing forward.
2. Curl the weights up to your shoulders, keeping your elbows close to your body.
3. Lower the weights to the starting position.
4. Perform 3 sets of 10 to 12 repetitions per side.
5. Rest 1 minute between sets.

Advice: Avoid swinging the weights for better muscle contractions and control.

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Overhead Triceps Extensions

1. Stand or sit holding a dumbbell in both hands, lifting it above your head.
2. Bend your elbows to lower the dumbbell behind your head.
3. Straighten your arms to return the dumbbell to the starting position.
4. Aim for 10 to 12 reps for 3 sets.
5. Rest 1 minute between sets.

Advice: Keep your elbows close to your ears to isolate the triceps.

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Adam Meyer, RHN