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Free weights, such as dumbbells, barbells, and plates, are a functional and versatile way to build strength. They allow for a wide range of exercises that can target various muscle groups, making them an essential component of any strength training program. Dumbbells are perfect for those new to strength training because you can start small and move up to heavier weight as needed. One benefit of dumbbells is that because each hand is holding its own weight, you know that both sides of your body are performing an equal amount of work. If you're really stuck, try programming half a session using free weights, focusing on compound lifts like squats, deadlifts and chest press with dumbbells and kettlebells, followed by some time on your favourite cardio machine, aiming for 10-15 minutes of intervals.