Strength training workouts for beginners
Don’t believe the myth that if you start lifting heavy weights, you will become bulky and look like a stereotypical gymboy. Instead, not lifting those weights is a hindrance to the fitness goals of people who have just begun going to the gym. Strength training exercises typically use weights to enhance your muscle mass. Over time people tend to loose lean muscle mass which gets replaced by fat, To overcome this accumulation of fat, strength training is required by your body. It also helps develop strong bones, by increasing bone density. While beginners can get intimidated by the extensive workout routines, here are 5 low-impact strength training workouts that you can start doing.
1. Squats
A squat is a fundamental strength-training exercise that involves lowering one’s body while keeping the back straight, knees bent, and feet flat on the ground. It primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes, and is essential for building leg strength and functional fitness. To perform squats, stand with feet shoulder-width apart, chest up, and core engaged. Lower your body by bending your knees and hips, keeping your back straight. Descend until thighs are parallel to the ground, or as far as flexibility allows. Push through your heels to stand up. Beginners can do 3 sets of 12-15 reps and gradually increase. Initially, you can do a squat with or without a weight and gradually increase it as your body allows.
2. Lunges
A lunge is a fitness exercise that involves stepping forward with one leg and lowering the body by bending both knees. The front knee should form a 90-degree angle, and the back knee should hover above the ground. Lunges help strengthen the legs, improve balance, and work various muscle groups. Stand with feet hip-width apart. Step one foot forward, keeping the knee at a 90-degree angle. Lower your body until both knees form 90-degree angles. Push through the front heel to return to the starting position. Do this for alternating between both legs. Beginners can do 3 sets of 8-10 reps for each leg. You can gradually include weight in your lunges and also increase the reps.
3. Plank
A plank is a core-strengthening exercise where you maintain a push-up position, supporting your body on your forearms and toes while keeping your body in a straight line. It targets the abdominal, back, and shoulder muscles, improving core stability and endurance. Planks are a popular fitness exercise for building core strength. To perform a plank, start in a push-up position with hands under shoulders and feet hip-width apart. Engage your core and glutes, forming a straight line from head to heels. Beginners can start by holding a plank for at least 20-30 seconds, breathing steadily. Maintain proper form, and gradually increase the duration to strengthen your core effectively.
4. Lifting dumbbells
There are many strength training exercises you can do with dumbbells of varying weights, like dumbbell chopper and bent-over-row. A dumbbell chopper is a full-body exercise using a dumbbell or weight plate. Begin by holding the weight with both hands overhead, then pivot at your hips and lower the weight diagonally across your body towards your knee. Return to the starting position, engaging your core and twisting your torso. This exercise enhances core strength and rotational stability. While a bent-over row is a strength-training exercise. Stand with your knees slightly bent, hinge at your hips, and lean forward. Hold a barbell or dumbbell with arms extended, and palms facing your thighs. Pull the weight toward your hips, squeezing your shoulder blades, then lower it.
5. Hollow-body-hold
A bent-over row is a strength-training exercise. Stand with your knees slightly bent, hinge at your hips, and lean forward. Hold a barbell or dumbbell with arms extended, and palms facing your thighs. Pull the weight toward your hips, squeezing your shoulder blades, then lower it. This exercise targets the upper back and biceps.
