5 Strength Training Exercises Beginners Should Start Doing Today!
When first starting with strength training, it can be challenging to figure out where to begin. You can do various exercises to work different types of muscle groups. There are safety concerns you should know, including a wide range of confusing equipment to learn.
If you're starting with strength training, you might be tempted to try some cool moves that fitness influencers are showcasing on Instagram. However, a solid foundation is required first. Even the fittest members of the pack had to begin with the basics.
However, it does not have to be so complicated. If you're new to strength training, your best option is to start with a few basic exercises. We're here to help with a primer on the fundamentals of strength training to get you started—and to assist you in developing a personal training routine geared toward achieving your personal goals.
Squats
In terms of value for money, squats are the best strength training exercises for beginners. Squats work your legs and also your core and upper body.
How to do it:
Stand with your feet a little wider than your hips and your feet forward. Look straight ahead, your arms outstretched in front. Lower your hips as far as you can while keeping your chest out, shoulders back, and abs firm. Ensure that your knees do not extend past your toes. Weight should be distributed to your heels rather than your toes. Return to the initial stance and perform 15-20 reps without rounding your back.
Push-ups
If you can master the push-ups, you'll have a solid foundation for other pressing workouts, such as the bench press. Just be sure to start with the appropriate arrangement for your current skill level.
How to do it:
Place yourself in a high plank position on the floor. Hands should be beneath your shoulders and a bit wider than your ribcage. Brace your core and bend your elbows to descend your body to the floor. Ensure your elbows do not extend beyond 45 degrees. Return to the first position. Elevate your hands on a bench or descend to your knees, if necessary.
Planks
When you're just starting, the plank is a fundamental technique to master. It develops core strength for push-ups and inverted rows. And it will also teach you how to activate your abs during squats and deadlifts to protect your lower back.
How to do it:
Set up in a plank position on the floor, with your elbows bent and beneath your shoulders and your forearms flat on the floor. Extend both legs behind and balance on your toes. To keep the position, brace your core and clench your glutes. Allow your low back not to droop toward the floor. Beginners should begin by holding the posture for 10 seconds, upping to 1 minute. Start with your knees on the floor if you can't hold a straight-leg plank.
Deadlifts
Deadlifts, whether single-leg or standing, keep your ankles, knees, hips, and lower back in good shape. They also allow you to build strength for heavier lower-body lifts in the future.
How to do it:
Place your feet apart and your knees bent. Holding two weights in each hand, steadily bend your knees further, enabling the weights to reach your calves. Make an effort to bend your upper body so that your back is parallel to the floor.
Glute Bridge
Glute bridges (also known as hip bridges) target the glutes, one of the largest muscles in the lower body. They also help to increase leg strength and core stability.
How to do it:
Lie on your back with your knees bent and your feet hip-width apart on the floor. Hold a dumbbell in each hand and place the weights beneath your hip bones. This becomes your starting point. Squeeze your glutes and abs and push through your heels to lift your hips off the floor a few inches until your body forms a straight line from your shoulders to your knees. Hold for a second before slowly lowering your hips to the beginning position. This is one repetition.