Embarking on a strength-training journey can be daunting for beginners. Fear not, as we delve into the most effective exercises to kickstart your path to power. Uncover the secrets to building strength, enhancing endurance, and sculpting a healthier, stronger you.
8 great beginner strength-training exercises
These exercises are ideal for beginners because they help you build strength and practice foundational moves upon which hundreds of other exercises are created
- They’re all considered functional, meaning they help get stronger by performing movements you do in everyday life, not just in the gym
Benefits of Strength Training for Beginners
Increasing muscle strength can help make everyday movements less of a struggle
- Building balanced strength helps prevent weaker muscles from overcompensating which can lead to injury
- As you get older, maintaining muscle mass and strength becomes even more important for overall health
- Resistance training can help older adults improve balance, build bone density, reduce the risk of falls, preserve independence, and boost cognitive well-being
Reverse Lunge
The reverse lunge is a single-leg exercise that works the glutes, legs, and core.
- It is slightly easier in terms of balance and stability since you have better control of momentum when you are pushing off from the back foot to return to standing. Try them without additional weight until you get your balance down.
Squat
One of the purest tests of strength, the squat incorporates almost all of the muscles in your legs and core
- The squat targets your glutes, quads, and core muscles
- Try starting with a chair squat: Squat in front of a chair (or bench) and lightly tap your butt to the chair with each rep
Glute Bridge
This hip-extension exercise primarily targets the glutes, but also engages the hamstrings and the core muscles.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Hold a dumbbell in each hand and rest the weights right under your hip bones. This is the starting position.
When it comes to strength training for beginners, you don’t need to do anything fancy
All it takes are some fundamental moves, consistency, and patience
- The key to creating an effective and enjoyable strength-training routine is starting with a solid foundation of exercises that work each part of your body
- If you focus mostly on these handful of staple moves, you’ll notice that they’ll start to feel easier with time
How to train to get stronger
Focus on compound movements, which involve multiple joints of the body and, therefore, multiple muscles working at the same time
- Squats, for example, involve hip and knee joints and work the glutes, legs, and core
- Push-ups involve elbow, wrist, and shoulder joints, which work the chest, arms, & core muscles
Reps and sets for beginner strength training
Use a weight you can lift for about 6 reps per set with proper form
- Perform 1 to 3 sets per exercise
- Allow 48 hours of recovery (that is, no more heavy lifting for those muscle groups you worked) between workouts
Push-Up
The push-up is a push or press movement that works all the pressing muscles in the upper body, including your chest, shoulders, and triceps.
- It can help you improve your strength and form when performing dumbbell or barbell chest presses.
Bent-Over Row
This is a pulling exercise that uses all of the pulling muscles in your upper body including the back, shoulders, and biceps. It also requires leg and core engagement to maintain a strong position.
- Perform a row by pulling the weights up toward your chest, keeping your elbows close to your body, and squeezing your shoulder blades for 2 seconds at the top of the movement. That’s 1 rep.
Deadlift
One of the best exercises to train the backside of your body, namely your glutes and hamstrings
- Proper form is essential to protect your lower back, so practice with a lighter weight in front of a mirror until you feel comfortable with the exercise
- Remember to lift with your legs, not with your back
Hollow-Body Hold
This is an isometric exercise that targets all the muscles in your core.
- Lie faceup on a mat with your legs extended and arms straight over your head, keeping them close to your ears. Contract your abs to press your lower back into the ground, point your toes, squeeze your thighs together, and squeeze your glutes. Lift your shoulders off the ground.
Dumbbell Chopper
Rotational movements that have you twisting your spine in a safe way
- Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
- Now “chop” the weight down to the left, bringing it across the front of you body and aiming for your left ankle. This is 1 rep.
Our bad!
Another essential factor for a quality weight-lifting workout is including a mix of pushing and pulling exercises
- This ensures that you maintain good muscular balance and hit all the important muscle groups
- Common pulling exercises include rows, pull-ups, and lat pull-downs.
- Examples of pushing exercises include squats, standing overhead presses, push ups, dips, bench presses, barbell box step-ups and glute bridges
