From Machines to Free Weights | S2 Ep 29

From The Source Podcast. Season 2 | Episode 29 out now.

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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

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