Top 12 Strength Training Routines for Beginner

Over the last decade they became international champions to the world of strength training and welcome to the world. If you are new to lifting weights or exercises involving only your body weight then the idea of strength training must sound disturbing to you. But fear not! This book is aimed to guide you as a novice to 12 basic strength training workouts containing a lot of benefits requiring no special understanding of training. After reading this piece, you would be in a position to wear your exercise gear and head for the nearest gym or if not, the comfort of your home to kick off your exercise regime. Introduction to Strength Training Strength training is exercises to develop the person’s muscular strength and endurance of the skeletal muscles. It is not only a sport exclusive to those people who build their bodies but individuals from all classes of the society require this sport. Thus for strength training to provide the benefits such as improved general health, improved body posture, metabolism, and mood, one should engage in it frequently. Furthermore, it can be an entertaining idea to come up with improvements and experience tangible advancements over days in weeks. 1. Bodyweight Squats Why It Works: Squats are a formal of body exercise that can be carried out easily with a lot of benefits for your legs, glutes, and core muscles. It is helpful exercise for the novices because they do not involve lifting any weight but the body weight. How to Do It: How to do the exercise: • Place the balls of your feet at a shoulder width distance from each other. Then, as if sitting into a chair, bend the knees and bring down the hips. Here, pay strict heed to the alignment rule where back has to remain parallel to the ground and your legs has to be aligned over the feet. - Rise back to the starting position. Repetitions: The initial set should be of 2 sets and should include at least 10 to 15 repetitions. 2. Push-Ups Why It Works: As a result, push-ups are important for developing upper body strength especially targeting chest, shoulder and triceps muscles. How to Do It: Stand behind the bar initially getting into the plank position whereby the hand placement should be slightly wider than the shoulder-width apart. Bend your knees and place your hands on the floor such that your chest almost touches the floor. Rapidly synchronized back up to the top position. Substitutions: This exercise can be initiated with the knees on the ground in the event that the traditional push-ups are too steep. Repetitions: Begin with 2 sets of 5-10 reps. 3. Plank Why It Works: The plank is one of the most basic abdominal strengthening exercises that also helps in back and shoulder muscles development. How to Do It: In case you wish to do the push-ups, it is important that you do the push-ups while resting on your forearms. You should also avoid any form of relaxation that makes your body rest in any way other than straight from head to the heels. - Hold this position. Duration: As for the first stage the plank should be held for 20-30 seconds. 4. Lunges Why It Works: Despite being a bodyweight exercise, lunges are highly effective in strengthening the lower body muscles especially the legs and the gluteal muscles. How to Do It: It begins with the person standing upright, then moving ahead with one leg. It requires the following position: Lower your hips to the extent that both the knees are flexed to the 90 degree angle. Cycling back and fourth when you roll back to the starting position, switch to the other leg and repeat same procedure. Repetitions: Perform 2 sets of 10 reps on each leg. 5. Dumbbell Rows Why It Works: The exercise plays multifunctionality to boost the back, the shoulder, and especially the biceps brachii muscles. How to Do It: Drop at the hips, keeping your spine touch the sitting bones only at the tailbone. Choose one dumbbell with your hand, your arm should be straight along the body. Put the handle of the dumbbell over your head, bend your elbows to your sides. - Lower it back down. Repetition: The exercise can be begun with 2 sets of 8-10 repetitions on each arm. 6. Overhead Dumbbell Press Why It Works: Since this is quite an exercise, you hardly feel in the chest area, it’s mostly working on your shoulders and your upper arms. How to Do It: Start by holding two dumbbells at your shoulder level so that the nearer one will be on the right side of your body. Extend with straight arms up to the sky until the upper arms touch the dumbbells. - Lower them back to shoulder level Although with this position, they look upward to see the screen to make them lift them to eye level, the glasses stay comfortably in position at shoulder level. Repetitions: Begin with 2 sets of 8-12 reps. 7. Deadlifts What ItWorks: Deadlift is a compound exercise that engages hip, hamstring, spinal back muscles. How to Do It: Hip-Wrist Position: Handling the Bar – Start by squeezing your feet with shoulder-width distance and bending your hips and knees to take a barbell. Walk with a straight back and lift the bar by raising hips and knees. Finally lay the bar on the fitting at shoulder-rider’s height on the squat rig. Exercise: Start with 2 sets of 5-8 repetitions 8. Bent-Over Rows How It Works: It is one of the effective exercises to help develop the upper and middle back muscles. How to Do It: Start with your legs wider than shoulder-width apart with a barbell at arm’s length. It is advised to slightly bend your legs at the knees and then lean forward with your hips instead of your back. Place your hands on a bar; at the top part and then pull the bar towards your lower chest. - Lower it back down. Repetitions: Do 2 sets of 8-10 reps. 9. Tricep Dips Why It Works: This exercise provides one with a chance to build the required arm strength and have well-built muscles on the triceps. How to Do It: Stand with your back to the chair or the bench and place both of your hands near the lower part of your hips. Swing both your legs to the right and then get off the seat by sliding your hips, use your hands for balance. Squat down until your arms come alongside your body with your upper arms pointed towards the ground. - Push back up. Repetitions: The recommended intensity is 2 sets of the total number of repetitions ranging from 8-12. 10. Bicep Curls Why It Works: Curls are exercises that are particularly effective considering the fact that they target the larger muscles in your arms which are the biceps. How to Do It: Position yourself with one dumbbell in the right hand with the palm facing forward, the left hand should be with the palm also facing forward and both your arms stretched. Exhale and curl the weights while focusing the contraction on the biceps. Then lower them down slowly. Repetitions: Perform the exercise 2 sets of 10-12 repetitions. 11. Russian Twists Why It Works: Abs exercises are usually involved in the described set and this one emphasizes the oblique muscles which in turn strengthens the core muscles. How to Do It: One should sit on the floor with the knees bent, and the soles of the feet lifted from the ground. They should also abandon lean forward or slouch as this will make them have a curved back all through. Place a weight or a medicine ball within your reach and grasp it using both of your hands. Twist your upper body to the right; then, twist to the left. Repetitions: Perform 2 sets of 15 twists on each side.

12. Glute Bridges Why It Works: This particular movement is one of the best choices for building strong glute and hamstring muscles. How to Do It: ; Lie on the back and have your knees flexed towards the floor. By smoothly contracting the muscles of your buttocks, raise your hips upward toward ceiling. - Lower your hips back down. Repetitions: Do two sets of fifteen reps to begin with. Conclusion It’s not necessary to be complicated to begin with strength training schedule. The following 12 exercises will help you lay the excellent base for the muscle strength and general tone. First and foremost, stay relaxed and do not rush with the movements you have to make: step by step, try to keep your thorax straight, and as you progress, increase the level of difficulty. Be sure to always stretch before each session and also avoid sending your muscles before exercising. Working out should be done at least 2-3 times a week, so it is better to maintain the chosen schedule. Good lifting, and may you have a robust and enhanced physique in the future.