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From Machines to Free Weights | S2 Ep 29
From The Source Podcast. Season 2 | Episode 29 out now.
In this episode of From The Source Podcast, we dive into the transition from machine-based exercises to free weights. Aimed specifically at beginners in fitness, we discuss the signs that indicate you're ready to make the switch and the benefits of incorporating free weights into your routine. Whether you're looking to build functional strength or improve your confidence in the gym, this episode covers key exercises, injury prevention tips, and practical advice to help you progress. Tune in for a comprehensive guide to mastering free weights and enhancing your fitness journey.
Chapters:
00:00 Welcome Back to From The Source Podcast
00:46 Episode Focus: Strength Training for Beginners
02:08 Transitioning from Machines to Free Weights
03:13 Signs You're Ready for Free Weights
07:16 Benefits of Free Weights
11:02 Starting with Free Weights: Tips and Techniques
13:58 Injury Prevention and Warm-Up Tips
16:25 Episode Wrap-Up and Future Plans
Simple Progression: Machines → Free Weights
Lower Body
- Leg Press → Goblet Squat → Barbell Squat
- Build knee tracking & depth
- Add weight only when stabilisation feels natural
Hamstring Curl → Dumbbell RDL → Barbell RDL
- Strengthens posterior chain for running
- Practice hip hinge pattern first
Leg Extension → Step-Ups / Lunges
- Prioritises functional knee strength
Back & Upper Body
- Lat Pulldown → Assisted Pull-Up → Pull-Up
- Start with slow negatives (lowering phase)
- Chest Press Machine → Dumbbell Bench → Barbell Bench
- Dumbbells force stability, barbell builds power
- Seated Row → Dumbbell Row → Barbell Bent Row
Subscribe and follow the channel. Social links below.
Linktree: https://linktr.ee/fromthesourcepodcast
Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf
Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532
Strava Run Club: https://rb.gy/km2bcu
Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource
Hosted on Acast. See acast.com/privacy for more information.
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By From The Source PodcastFrom The Source Podcast. Season 2 | Episode 29 out now.
In this episode of From The Source Podcast, we dive into the transition from machine-based exercises to free weights. Aimed specifically at beginners in fitness, we discuss the signs that indicate you're ready to make the switch and the benefits of incorporating free weights into your routine. Whether you're looking to build functional strength or improve your confidence in the gym, this episode covers key exercises, injury prevention tips, and practical advice to help you progress. Tune in for a comprehensive guide to mastering free weights and enhancing your fitness journey.
Chapters:
00:00 Welcome Back to From The Source Podcast
00:46 Episode Focus: Strength Training for Beginners
02:08 Transitioning from Machines to Free Weights
03:13 Signs You're Ready for Free Weights
07:16 Benefits of Free Weights
11:02 Starting with Free Weights: Tips and Techniques
13:58 Injury Prevention and Warm-Up Tips
16:25 Episode Wrap-Up and Future Plans
Simple Progression: Machines → Free Weights
Lower Body
- Leg Press → Goblet Squat → Barbell Squat
- Build knee tracking & depth
- Add weight only when stabilisation feels natural
Hamstring Curl → Dumbbell RDL → Barbell RDL
- Strengthens posterior chain for running
- Practice hip hinge pattern first
Leg Extension → Step-Ups / Lunges
- Prioritises functional knee strength
Back & Upper Body
- Lat Pulldown → Assisted Pull-Up → Pull-Up
- Start with slow negatives (lowering phase)
- Chest Press Machine → Dumbbell Bench → Barbell Bench
- Dumbbells force stability, barbell builds power
- Seated Row → Dumbbell Row → Barbell Bent Row
Subscribe and follow the channel. Social links below.
Linktree: https://linktr.ee/fromthesourcepodcast
Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf
Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532
Strava Run Club: https://rb.gy/km2bcu
Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource
Hosted on Acast. See acast.com/privacy for more information.