Beginner's Strength Training tips-How to Get Started


Strength training is important for everyone to follow. While you might have already heard about the workouts, finding the right sort of tools and routine can be cumbersome. Running a few miles or using a bicycle can help gain the benefits of strength training. But, is it enough? To live a long, healthy life, infusing basic strength training enhances your muscles and body structure. It also makes one more active and vigilant towards other aspects of life. 

It's understandable that lifting weight or doing certain exercises, is not always fun but once you learn the right technique and know the right sort of exercises, there's no going back from there. 

In an ideal scenario, strength training for beginners has at least 8-10 exercises that target muscle groups. Performing these exercises at least thrice a week can certainly help build strength. 

Ready to give it a shot? Follow this list of strength training, which is designed just for beginners. 

Before you start working out, here's what you need to do. Since you are only starting out, keep it light first. These are some classic exercises, which seem to be a good idea and then go to a deeper level. 

The main goal is to do the exercises in the right manner, instead of focusing on reps and sets. 



Things To Keep In Mind: 

1. Start with a warm-up exercise to prep your body. 

2. While exercising, do one set of each exercise.

3. Skip or change the exercise, if it's causing discomfort.

4. Check what the workout feels like and keep a check on your progress. 

5. Take a day off, before you go for the next workout day. 


When you get better at it, you can do 2 sets of each at least 10 to 15 reps. 



1. Dumbbell Chest Press

For this, you will need your dumbbell and it works very well on the chest, shoulders, and triceps. 

Dumbbell Chest Press



How To Work It: 

Keep your elbows 90 degrees to the sides first and lie on a bench. Slowly raise the elbows and come down slowly. Make sure the weights lie in the middle of the chest. You can also do this while laying on the floor. 


This exercise is beneficial for the chest area and it reigns supreme to be the best strength training workout. It also works your triceps. 



2. Basic Squat

The basic squat is a useful exercise for your legs and butt. 


Basic Squat


How To Work It: 

Keep a little wider distance between your legs than hip-distance. Ensure your toes are turned outwards, slightly. Put pressure on your midfoot and heels and not your toes. 


Now, keep your back straight and go down, keeping your knees in line with the toes. Keep your chest lifted. Go as low as you can, you will feel the pressure on your thighs. 


3. Do Tricep Dips

This is one of the best exercises for your triceps, butt, and hips. 

Tricep Dips



 

How To Work It: 

Start with sitting on the edge of a bench or a chair and keep your palms facing downwards, in line with your thighs and fingers holding the edge. Keep your feet on the floor and keep your knees bent. 


Your arms should be straight slowly scoot forward till your hips and butts are in the front. Bend your elbows and go lower till your arms are in line with the floor. Go back to the start and repeat the same at least 15 times.


4. Lateral Lunges

The best way to work your legs and gain strength is with a lateral lunge. 

 
Lateral Lunges


How To Work It: 

In this, you have to stand tall with your feet parallel and shoulders apart. Keep your back straight and put your weight on the heels as you go on the side. 


Make sure your torso is upright. Go down, till your knee is bent to 90 degrees while your other leg is straight. Repeat the same on the other side and do this at least 10 times. 



5. Using An Equipment 

In today's time, the workout industry has gone beyond treadmills. If you are someone who has a sedentary job and doesn't get a lot of time to work out, the best way to gain strength is by using an under desk elliptical


This is a superb workout tool, especially when you are working from home, and promises good sweat when you do at least a 25 minutes session on this.


If you are concerned about strengthening and wish to stay active, this one is the way to go.



6. Kettlebell Deadlift

Don't be scared by the name as this exercise also works very well to enhance muscle strength. 

 
Kettlebell Deadlift


How To Work It: 

Get the kettlebell ready on the floor and stand straight. Then in a squat position, bend with your knees and pick the kettlebell with both your hands, while keeping your back in a neutral position. Your core needs to come into action as you extend your arms and raise your body. 



7. Crab Walk & Press Up

Again, this exercise might look difficult but is actually not very hard to perform. Once you get the grill, there's nothing like it.


How To Work It: 

Be in a high plank position and keep your back straight. Brace your core and then move sideways as you take three steps. While you do this, perform push-ups being in a plank position. Do this while crab walking.


8. 180 Burpee Jump

You might already know what burpee exercise is, but this works your entire body in 180. 


How To Work It: 

Start with your feet hip-width apart, and go in the squat position. Place your hands on the floor and jump your legs in the plank position and do a push-up. Again, jump straight and turn 180 degrees, and land again the same way with soft knees on the other side, moving to do the next burpee. 


9. Plank Into Squat 

The plank to chair squat is said to be one of the best exercises to try and work the bodyweight as it works on several muscle groups. It takes care of the glutes, core, and legs as well and you don't even need any other equipment to do this. 


How To Work It: 

Begin with a plank position and keep your arms and legs long, with hands shoulder-distance apart. Then walk or jump as per your comfort as you come to the low squat position and sit as you would sit on a chair. Press the weight on your heels. 


Take your arms above your head and keep your hands straight with your chest lifted. Next, bring your hands on the ground and start the exercise again.


10. Dumbbell Lunges

Any sort of lunges exercise for beginners is a great way to gain lower body strength. These functional exercises, if added to your routine, will definitely prove to be of an advantage for beginners.


Dumbbell Lunges


How To Work It: 

For this, since you are only starting out, take lightweight dumbbells in each hand. Then with your right leg, step backward and as you do so, let your body go into the lunge position. Pause and then come back to the starting position. Do the same with the other leg and repeat this whole exercise 2 times of 15 reps with each leg.


11. Glute Bridge

Glute Bridge is another exercise that can help mobilize the hip joint but also strengthen the glutes. This area is probably not as active as it should be for many people and hence this exercise is a good strength training exercise for beginners.


Glute Bridge



How To Work It:

To do this exercise, you need to lie on your back and keep your knees bent. Keep your feet flat with your hip-width apart. Extend your arms on the floor. Now, with the help of your heels, lift your hips above the floor by a few inches. 


It should form a straight line, from your shoulders to the knees. While you do so, hold this position for a second and then come back to the start position. Do this at least 15 times.


12. Skipping

Skipping is one exercise that raises your heart rate and it also improves your overall fitness. If you want to lose weight and tone your body, this beginner exercise is something that you should add to your routine.


How To Work It: 

Take the rope and hold it with both hands. Now use your wrists and when the rope hits the floor, jump. As you do so, make it more intense and let the rope pass twice as you jump.



13. Give Yourself A Day To Recover

The days you work out are quite crucial but once you get into a routine, things will eventually get better and easier for you. While building your body and muscles, it is also important to take some time out and steer clear of the rigorous workout. In this case, try not to work for the same muscle groups the next day. 

This will help your body prep for the next workout better. To break up the mundane routine, some people focus on upper body workout one day and perform lower body workout, the next. This is also one way to rest. 

You can also take a day off in between to recover from sore muscles. But, no matter, don't drop the idea of working out.



13. And Overtime Challenge Yourself

When you start strength training, it can all look overwhelming. But remember you will be all set to do the aforementioned exercises as time passes. 

When it comes to weights, increase it slowly and do it in small increments. Challenge yourself and once you have done these exercises for at least 21 days, you will certainly start feeling confident. Change the routine between four to six weeks, if you are a beginner. 


This is the first and the best step to upgrade your lifestyle!



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