Strength training is an essential part of getting fit that should not be neglected. It offers remarkable results, particularly for older people living with chronic conditions. Strength training exercises will help you build muscle mass and muscle strength while preserving your bone density.
According to the Academy of Nutrition and Dietetics, lean muscle diminishes with age. This means that you will accumulate body fat if you don’t do strength exercises to replace the lean muscle lost over this period. Strength training exercises will assist you to develop strong bones, manage your weight, enhance your quality of life and manage chronic conditions.
That said, strength training can be daunting to beginners. This is especially the case if you have never been involved in any fitness program before. If you’re embarking on a strength training program for the first time, here’s some information about the seven best strength training exercises for beginners.
1. Start with Body-weight Strength Training Exercises
One of the advantages of body weight training is that you need little or no equipment at all. Better yet, you can train anywhere. Whether you are in your office, at home, or traveling, you can do these body weight workouts as long as you have enough space to move around. Just grab the gymnastic rings or pull-up bars to make the strength training exercises harder or easier based on your fitness level. If you are a beginner, an exercise band will help you with movements such as dips or pull-ups.
However, this equipment is not necessary. You can do body weight strength training without using any equipment. This training will assist you to track various movement patterns and thus reduce the risk of injury during your workout. After you have built strength using your body weight, then you can proceed to the other six strength training exercises.
2. Squats— Strength Training for Beginners
If you are new to strength training, squats lay a good foundation for your muscle-building fitness program. Squats are one of the best strength exercises to help you to lose weight or build lean muscle (or both). While they’re amazing, they need to be done correctly to achieve maximum results!
A simple squat uses almost all the muscle groups in your body. Squats will strengthen your entire body and increase flexibility. Since they use all muscle groups, they boost the production of an anabolic hormone, thus helping you to build muscle and lose weight.
Squats give you bang for your buck and save time. A good strength training program should incorporate two or three squatting sessions every week. You need to be able to do a body-weight squat first before you add the weights. The setup for this squat is incredibly simple. You simply need to stand with your feet wider than your hips. Look ahead and pick a spot on the wall in front of you.
3. Push-ups— Upper Body Workout
Push-ups are great upper-body strength workouts, particularly for runners. They are challenging and fun strength exercises that make you move your body weight up and down. Push-ups provide general functional movements; various muscle groups are worked on simultaneously using mechanics and your body weight. Luckily, there are thousands of push-up variations— any beginner can find an exercise that will be at their comfort level.
Personal fitness trainers recommend that you begin in a plank position with your arms extended, then lower your body until your chest touches the floor. Keep your body straight and elbows close to your sides, then push yourself back and forth. Do as many push-ups as possible every week.
4. Dead lifts— Strength Training for Beginners
The dead lift is a strength training exercise where a loaded bar or barbell is lifted off the ground to the hips level and then lowered to the ground.
However, you need to do it correctly to reduce the risk for injury. A suitable form distributes the weight across the tissues rather than placing a destructive weight on a specific area. Paying careful attention to your form also improves performance; it allows you to use your back, hips, and legs efficiently. It is the best strength training for women who hope to lose belly fat and build lean muscle.
5. Overhead Lunges— Strength Training for Runners
As a runner, strength training is essential, especially if you want to maximize your potential. It will help you to get fitter faster and reduces your risk to injury. The overhead lunge targets your hamstrings, quadriceps, shoulders, glutes, and core muscles. It is a perfect solution for people who have a tight schedule. It also increases mobility and flexibility in your hip flexors.
Hold a weighted bar or dumbbells above your shoulder while keeping your arms straight and elbows locked and bend your knees slightly. Step forward with the right leg into a lunge position while holding the dumbbells, while bending your two knees. Return to the starting point and repeat using the left leg.
6. Bench Press— Best Resistance Training for Beginners
A bench press is a crucial tool that will help you to build muscle in your shoulders, chest, and arms. It is an effective exercise that will produce remarkable results in your strength training workout programs.
Most people regard it as a chest exercise, but it’s more than that. It utilizes your forearms, triceps, legs, and lats; bodybuilders and power lifters use different bench press variations. Be sure to use the correct form to reduce your injury risk.
7. Planking— Strength Training Program for Beginners
Simple planking workouts designed for beginners can be done within minutes. There are plank variations available to help you improve your balance and strength. The concept here is to stress your connective tissue and muscles to improve your strength. Even though you can see results within days, don’t be tempted to increase your level immediately because you can suffer injuries.
If you want to get leaner and stronger, consider incorporating any of the strength training programs mentioned above into your regimen. Hopefully, the crucial information about strength training we’ve shared will get you started on your fitness journey.
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