The purpose of the study was to prepare a catalogue of free weight training exercises for shot putters and ascertain their effectiveness through an experiment in improving performance in the same event. 10 athletes (shot putters) of intermediate level were selected from the Cuts and Curls gym. Six free weight training exercises i.e. two for the upper extremity, two for the trunk and two for the upper part of the body were performed.Training was given thrice a week i.e. on Mondays, Wednesdays and Fridays. On Mondays and Fridays emphasis was on maximum strength development and on Wednesdays explosive strength was trained.The results of the studyclearly indicatedthat a 4-week training program of progressive strength trainingsuggested in the study has proved to be effective in significantly enhancing shot put performance of the subjects. Keywords: Free weight training, Strength, Athlete.