Ultimate Guide to Strength Training for Beginners

Ultimate Guide to Strength Training for Beginners

You've probably heard that you should do strength training, but maybe running a few miles or hopping on a spin bike suits your personality better. While that's perfectly fine, keep in mind that the benefits of strength training are too good to pass up, and they range from building muscle endurance to preventing injuries.

Read on for a beginner's strength training guide and a closer look at exercises you can incorporate into your workout routine.

What is strength training?

Most people think of weight lifting when they talk about strength training. However, contrary to popular belief, you can build muscle strength using a variety of methods, including your own body weight, resistance bands, cable resistance machines, and yes, weight machines and free weights.

When you add weights to an exercise (whether using free weights or a weight machine at the gym), it is called strength training. When it comes to strength training for beginners (and in general), it's important to understand that you can add resistance and strength training without adding additional weight. This is especially helpful if you don't have access to weights or machines or can't use them for other reasons.

Benefits of Strength Training for Beginners and Beyond

New to strength training? For starters, the Centers for Disease Control and Prevention (CDC) recommends increasing activities “at least two days a week.” Remember, this is in combination with “150 minutes of moderately intense physical activity,” such as: B. a brisk walk or a leisurely bike ride.

“Basic strength training is key to developing a strong muscular foundation,” says Joel Freeman, creator of the LIIFT4 program and Beachbody Super Trainer. “Bones give your body structure, but muscles allow you to move, and move well.”

It's not always the most fun or glamorous when you start strength training, but if you do it right, you'll have the strength to actually do the things you love, says Freeman. "And increasing muscle mass in your body also helps increase your metabolism, meaning you burn more calories throughout the day," he says. "This can be a win-win situation," especially if your goal is to lose weight.

How to add beginner strength training exercises into your routine

Ideally, a beginner weightlifting routine should include eight to ten exercises that target major muscle groups. This full-body routine does just that and can be done a few times a week to maintain and build strength throughout your entire body. (Want a full month of strength training? Try this four-week strength training plan for women.)

Start small with your weights and increase them as needed: "Choose a weight that's just heavy enough to complete 10 reps, and by that eighth rep you'll feel really happy that it's almost over," says Freeman. “This ensures you are challenging your muscles so they can grow and become stronger.”

Ready to try it out? Follow the instructions below to get a great strength workout that's completely beginner-friendly

Strength training for beginners

How it works:Do 2 sets of 10 to 15 reps of each exercise. Repeat two or three times a week on alternating days.

You need:Two sets of dumbbells (3 to 5 pounds and 8 to 12 pounds) or one set of resistance bands.

Dumbbell chest press

Muscles worked:Chest, shoulders, triceps

ALie on a bench with your elbows bent 90 degrees to the side.

b.Extend your arms and back. Keep the weights centered over the middle of your chest.

The change:Do these on the floor rather than on a bench to avoid hyperextending your arms below your chest, which can put a lot of strain on your shoulders.

Why you should do it:“Your chest is one of your largest upper body muscles, and when it comes to chest training, the chest press is second to none,” says Freeman. "It's a compound movement, meaning it also works your anterior deltoids [the front of your shoulders] and triceps throughout the entire movement."

One-arm dumbbell row

Muscles worked:upper back

AStand with your feet hip-width apart and place one hand on the bench with the opposite arm supporting the weight under your shoulder.

b.Pull your elbow toward your ribs and lower it. Keep your back flat and stand with your hips flexed to 45 degrees.

Why you should do it:"The one-arm dumbbell row is a great compound upper-body movement that targets your upper back, lats, and traps, while helping your biceps and shoulders throughout," says Freeman. "Standing during this exercise is also a great way to get in some extra core work. Just remember that there should be no swing or momentum - slow and steady wins the muscle race!"

Bicep curl

Muscles worked:biceps

AStand with your arms extended in front of your thighs and a dumbbell in each hand, palms facing forward.

b.Slowly curl the weights toward your shoulders and then lower them to the starting position.

Why you should do it:“This is the best isolation exercise for your biceps,” says Freeman. The key here is to kill any momentum; do not swing to bring the dumbbell up. "Remember to try to keep your elbows pinned to your sides and lift the dumbbell completely using your biceps," he says. "Stop at the top before your elbows move away from your sides—which means you've gone too far if the weights touch your shoulders." (Here are more tips to master the bicep curl.)

Triceps extension

Muscles worked:Triceps

AStand with your feet hip-width apart.

b.Lean forward from the waist, elbows bent at 90 degrees at your sides.

CStretch your arms.

Why you should do it:"The triceps extension is a great isolation exercise that doesn't require a lot of weight to feel the burn," says Freeman. Similar to the bicep curl, the key here is to imagine your elbow as a hinge attached to your side. "The only thing that should move is your elbow to straighten your arm, squeeze your triceps at the top and return."

Lateral raises

Muscles worked:Shoulder

AStand with your arms at your sides, palms facing inward.

b.Raise your straight arms (little finger first) to shoulder height.

Why you should do it:"Well-built lateral deltoids [the sides of your shoulders] give you that nice rounded shoulder look, and lateral raises are the best exercise to isolate this muscle," says Freeman. “As with any isolation movement, it’s all about control to execute that movement correctly.”

Basic squat

Muscles worked:Legs, butt

APlace your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.

b.Keeping weight on midfoot and heels (not toes), lean back and sit. Keep knees in line with toes and focus on keeping chest lifted.

CLower until thighs are parallel to the floor, if possible.

Why you should do it:“Squats have become the most popular of all lower body exercises, especially if you want to grow your glutes!” says Freimann. But remember: "Safety is a must with this exercise to avoid injury, especially in the lower back. If you're new or starting to exercise again, it's often best to start with just body weight and focus entirely on flexibility and proper form. If you can't go that deep without letting your chest fall forward, keep working on your flexibility." Once your form is on point, you can start adding weight. (Make sure you know how to do squats properly before trying this beginner strength workout.)

Front lunge

Muscles worked:Legs, butt

AStand with your feet together and a dumbbell in each hand at your sides.

b.Step forward with your right foot and lower until both knees form a 90-degree angle and the back knee hovers off the floor.

CPush off your front heel to step back and return to the starting position.

DRepeat on the other side.

Why you should do it:"Also good for the legs and butt, lunges can also wreak havoc on the knees if done incorrectly," says Freeman. “This is a challenging movement and can easily be felt using just body weight.”

Bicycle

Muscles worked:Para

ALie face up on the floor.

b.Bend the opposite elbow toward the knee, then switch sides.

Why you should do it:“Bicycle twists are great for engaging multiple areas of your core, especially the obliques,” says Freeman. "The main mistake many people make with this core exercise is pulling on the neck. To avoid this, try placing your fingertips just behind your temples and keeping your elbows open rather than closing them toward your head." If you feel neck strain, it means you are trying to lift higher than your core has the strength and you are compensating in your neck. "Decrease your reach (meaning: don't try to get off the ground that high) and instead slow down your turns," says Freeman. “You’ll still feel it!”

Superman

Muscles worked:lower back, buttocks

ALie facedown on the floor and lift your opposite arm and leg.

b.Switch sides. Keep your eyes on the floor to maintain proper posture.

Why you should do it:“This is a wonderful lower back exercise that is a must for preventing lower back injuries,” says Freeman. When standing on your stomach, remember to plant your toes into the ground and not let them lift off the ground at any time. This will also help you activate more glutes. When you lift your chest off the floor, you really don't have to lift very high. Just focus on squeezing your booty as you lift and you'll target the lower back muscles too.