Best Strength training exercises, one of the most effective ways to strengthen your body is performing strength exercises. This popular type of exercise that allows a person to strengthen their muscles and build a solid foundation for other workouts. At first thought, you might think of strength training as demanding workout, but you don’t really have to do fancy exercises to get strong. Consistency, patience, and a good strength training routine are all that you need to see the changes in your body.
If you are a beginner and want to start with strength training, then no need to fret. Just map out your routine and get started! The routine should be made in such a way that it targets every part of your body. Once you start feeling that you are getting a good grip on these exercises, you can add more weights or experiment with new variations. This article is packed with all the strength training exercises you can do as a beginner. So let’s get into the article.
What is Strength Training?
Strength training exercises a focused on building the strength of your muscles by targeting specific areas. The basic principle of strength training is to apply load and gradually overload to strengthen muscles. Many people think weightlifting is strength training, but this is not the case. Strength training can be done in different ways using resistance bands, machines, and other options.
The Best Strength Training Exercises for Beginners:
Mentioned below is a list of all the amazing and effective strength training exercises that you can easily do in your workout sessions. All of these exercises are for a particular part of your body which means, as a whole, it is a complete body strength training routine.
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Dumbbell Chest Press:
The dumbbell chest press targets the muscles of your shoulder, triceps, and chest. Being the amazing exercises for the upper body, it helps with the movement of the anterior deltoid and the triceps. You can do this exercise using dumbbells of 3 to 5 pounds, or you use resistance bands.
To do this exercise, simply lay on a bench and bend your elbow 90° to the sides. Take your arms up while keeping them straight and return the arms while holding the weights centered in the middle of the chest. If you are a beginner, getting your posture checked by a trainer would be best so you don’t injure yourself.
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Squats:
Do you want to target your lower body when using your own body weight? Squats can be your best bet! In it, you get to use all of your left muscles and the core. It involves using your body weight, and once you get the hang of the posture and are comfortable doing that, you can start doing it with weights.
The main thing with squats is to make your form solid. If your form is not good, it won’t be as effective as it should be. Stand on your feet, keeping them wider than hip-width apart. Lower your hips until you make a position like sitting on a chair. Now, lower yourself until you align yourself parallel to the floor. Stand up again and repeat this over to complete an entire set.
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Deadlift:
The glutes and hamstrings are the body’s main muscles that you need to target while doing strength training. If you are looking for an exercise for these two muscles, deadlift is the perfect option. Deadlifts are also of different types, some with traditional barbells, the Romanian deadlift, sumo deadlifts, and many others. You can pick the according to your skill level; it must be the one you have a perfect form in.
If you don’t have a proper form in the deadlift, there are many chances of lower back injury. Therefore, it is always suggested to start with lower weights and make sure you have the correct form. You can start increasing the weights once you are comfortable with the lower weights. You will see excellent results in your glutes and hamstrings once you start doing this exercise.
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Triceps Extensions:
Here we have an amazing strength training for the triceps – the triceps extension. It is an easy yet effective exercise that does not need a lot of weight to feel the stress. However, the main thing here is the extent to which your positioning is perfect. When performing this exercise, make sure that only your elbows are moving so that you can squeeze and put some effort into your triceps.
Stand up while keeping your legs wide apart. Now lean forward and ensure you maintain 90 degrees and are on the side. Straighten the arms and start moving your elbows to strengthen your triceps.
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Front Lunges:
If you want to focus on your legs along with working on your booty, front lunges should be in your workout. This is a fantastic exercise; if not done correctly, can be very dangerous for your knees. The front lunges are hard and challenging on their own. Therefore, it is suggested to master them with your body weight first, and once you are sure you are perfect at the form, you can start doing it with weights.
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Push-ups:
Who doesn’t know about push-ups? This is considered one of the most challenging exercises, and if you want to start strength training, this exercise should be in your routine. If you can move your body weight through push-ups, this is a sign that you have increased your strength.
Are you someone who has not done push-ups before and finds the floor push-ups challenging? Fret not, you can excel on it gradually. To perform the exercise, start with elevating your hands by using a step and then start it. Once you are good with that, you can start with the floor push-ups.
The thing about push-ups is that they will help strengthen the muscles around your body. Your chest muscles, shoulders, triceps, and even your leg muscles get included in this exercise. Another benefit of this exercise is enhancing your form while doing the dumbbell or barbell chest press.
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Bicycle:
Another intense exercise you can do to fortify your abs is the bicycle exercise. This exercise helps target different muscles of your core, especially the oblique muscles. When doing this exercise, your neck should be in the right position, ensure that you are not pulling it. If you are doing the exercise and feel strain on your neck, change the posture because you are lifting higher than your core has the strength.
The way to do the bicycle exercise is by laying on the floor face up and then taking one elbow to the opposite knee. Then do this with the other elbow, and you can gradually increase your speed.
Tip: Want to know when the exercise is effective? If you feel a burn in your ass while doing this, rest assured that you are doing it the right way.
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Superman:
Another strength training exercise that you can do for your lower back and butt is the Superman exercise. It strengthens the lower back and protects it from injuries. For practicing this exercise, lay on the floor face down and lift the opposite arm and leg. When you lift, ensure you are not raising your chest a lot. Just make sure you are squeezing your booty as your lift the legs to engage more and more muscles.
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Bent-Over Row:
The bent-over row is another challenging exercise that will help indicate that you are getting stronger. This exercise is basically based on the pulling all of your muscles, targeting the entire body muscles. You can call it a base exercise that helps you improve performance in pull-ups and lat pulldown workouts. Besides this, it also helps alleviate back pain by improving posture and increasing body’s stability.
You can target your back, shoulder, upper body, legs, and even bicep muscles through this exercise. The core engagement is also necessary for this type of exercise. However, this exercise can be tricky for some beginners.
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Hollow body Hold:
This exercise also targets the entire body muscles. This is an exercise for maintaining your core. Since your core gets strong your body get prepared to do other tough exercises like pull-ups, deadlifts and others.
Get on your mat and lie your faceup and arms and legs erected. Simply, remove any space between your back and floor, by pressing your back downwards into the floor. Now, engage you core into the exercise by raising your arms and legs. It’s turn of your shoulder and head to lift off from the ground, without tucking the chin into the chest. Stay in the same pose for around 10 seconds and gradually increase the time.
Conclusion:
Finding your strength and making your body powerful is essential. This is why you should start the strength training exercises. These exercises can be very beneficial in your overall workout. Therefore, we hope the activities mentioned above will help you make the perfect strength training workout routine for yourself.
