In Olympic weightlifting, there are only two events, which every contestant must do. These are the two-handed snatch and the two-handed clean and jerk. In the snatch, the bar is pulled from the floor and extended to full arm's length overhead in one motion. The best lifters can lift 2.5 times their own body weight in this event. In the clean and jerk, there are two steps. First the bar is lifted to shoulder level, then fired into the full arm's length. Since the lift is accomplished in two stages, more weight can be lifted, and the best lifters can lift three times their weight.

For most people, training with free weights isn't so much about developing power in these two techniques as about firming up and defining muscles and increasing endurance. Using free weights targets particular muscle groups, but also brings complementary muscles into play. The result is improved coordination as well as strength.

There are two basic systems for using free weights, simple sets and the pyramid system. Simple sets use lighter weights for more repetitions, while the pyramid system increases the load and reduces the reps. Simple sets are the only method recommended for any but the most advanced lifters, since it allows you to lift with better form and less risk of injury. No matter what technique you use, be sure to warm up effectively and allow muscle groups recovery time between workouts.