Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, size of skeletal muscles and bone density.
Cardio training is exercise for your heart and lungs. During this type of training you are increasing and decreasing you heart rate and increasing its endurance as well as expanding lung capacity.A stronger cardio-vascular system means more oxygen to cells.
A free weight exercise is any exercise where the resistance is provided by a barbell, dumbbells, or any other free moving object. Some common examples include any type of barbell or dumbbell press, row, curl, extension, or deadlift.