Top 10 Strength Training Workouts for Beginners

Introduction

Strength training workouts can be used by any person irrespective of age, level or activity. These workouts help in muscular development, bone density, strength, stamina and endurance. But where and how does one start a strength training regimen? This can indeed be a herculean task since there are numerous avenues to pursue and all sorts of information to try out there for the newbie. Hence in the article, we will give you the list of the most effective 10 workouts for strength training for beginners.

1. Bodyweight Squats

A great strength training exercise that everybody can do for their first time is what we call bodyweight squats. Squats work on the four major lower limb muscles, the quadriceps, the gluteal muscles, hamstring muscles, and calf muscles. In order to perform a bodyweight squat first keep your feet a shoulders’ width space from each other while your toes are deviated outwards, arms will be in front of you. Bend your knees as if you are sitting in chair placing your thighs parallel to the floor. Get down on the heels of your feet and it should bring you to the upright position.

Do 3 sets of squats, 10 to 12 for each set and take one minute break before starting the next set.

2. Push-ups

Push-ups are another relatively easy strength training workout particularly suitable for individuals who cutting their teeth in exercising. Start with your hands placed at a slightly greater distance from each other than the shoulders distance from the floor, your legs slightly wider that shoulder width apart and your stomach muscles pulled in. Squat at the hips, bring the back straight and continue lowering yourself until your chest touches the floor; and then back to the initial position. Here, it can be too intense; therefore, you can make the exercise easier by doing the push-ups while kneeling.

Do 3 sets of 10-12 push – ups with 60 seconds between them.

3. Deadlifts

A strength training exercise, these known as deadlifts, are a great way to tone and strengthen the gluteus, hamstrings, quads and lower back muscles. In order to do dead lift, you have to information a weight in each hand based on your front side thighs. Along with bending your knees, bring your rib cage down towards the surface and try to get as close as to the ground as possible with your back. Maintain your back position and tighten your stomach muscles, finally the rest of the weight back to the initial position by the force of the heels.

It recommends its clients, commercial gym-goers, to do 3 sets of 8-10 deadlifts with a break of 90 seconds between the sets.

4. Planks

Planks are an easy strength training exercise for beginners that major on core muscle strength. To do the plank, start in the high plank position, with forearms lying flat on the floor, the Curve of the elbows pointing towards the shoulders and feet shoulder-width apart. Bend your knees and lock your knees, pass your hips over the motionless head, and align your spine from your head to your heels, working the muscles of your abdomen and your behind. On this last exercise hold the plank for 30-60 seconds.

Do 3 rounds of planks hold for 30-60 seconds pause for 60 seconds.

5. Lunges

Lunges work on the quadriceps, the glutes, this and the hamstrings; lunges are important strength training exercises for anyone starting out. To do lunge, stand with both feet with the distance of the width of your shoulder and have the dumbbells' at your sides. Next, shift weight to one of your legs and flex in the knee to touch the floor as much as possible bringing the front thigh parallel to the ground. Switch sides, lower to the beginning position.

Lunge exercise should be done in a set of three repetitions, ten to twelve lunges in one set, and a sixty-second break between the sets.

6. Pull-ups

Pull-ups are a really tough abdominal muscle exercise that focuses on the back and arm disciplines, and the deltoids. To perform a pull-up, grasp a horizontal bar at its mid section with palms facing the back at a width of your shoulder. Tuck your chin up to the bar until you feel the bar on the top of your neck then back down.

If you are a newcomer then you can try a pull up machine or resistance band to do this exercise. Execute pull-ups for 3 sets of 4 to 6 reps with 90 seconds interferences.

7. Step-ups

Step-ups are another excellent movement and I recommend lower body movement for beginners targeting the quads’ and gluteus along with the hamstrings. Stand facing firm bench or platform with barbell in hand at sides. Right leg on the platform and step up pushing with your heel to see the left leg on the platform at the same level. Lower back down to a position starting and then switch with the opposite leg.

Step up 10-12 reps in three sets with 60 sec of rest between sets.

8. Dumbbell Rows

Using dumbbells to perform rows is a perfect exercise for beginners because it works the upper back, shoulders and arms. For example, when I’m dumbbell rowing, I put a bench or platform in front of me and grab the dumbbell with both hands. ​Bend the knees and hips and lean your upper body down nearly touching the ground with your back straight. Slightly tilt your core, keep your back straight, and finally pull the dumbbells towards the chest trying to bring your shoulder blades closer to each other. Return the dumbbells to the original position and do it again.

Do three rounds of 8-10 reps of dumbbell rows with the 90 seconds of rest between the rounds.

9. Dumbbell Squats

Bodyweight squat with dumbbell is yet another type of exercise known as dumbbell squats. Dumbbell squat: starting position is with your feet positioned at shoulder-width apart and dumbbell in the right hand at the sides of the body. Do one body weight squat until your thighs touching the floor. Exhale and push through your heels back to standing position .

Do 3 repetitions with 10-12 reps of dumbbell squat with a 60-second interval of rest in between.

10. Bicycle Crunches

A bicycle crunches is a strongly Recommended abdominal work that involves coordination of the rectus abdominis, and the oblique muscles and hip flexors. Lay on your back – your hands should be placed behind your head with your elbows lying lateral and your legs should also be stretched out. Flex your knees and draw them towards your chest and then on the planking, switch legs as you raise your shoulder blades off the ground, turning to touch the opposite knee. Perform one crunch per leg.

Bicycle crunch exercise: do 3 sets of 20-30 reps with 60 sec interval.

Conclusion

It is possible that any strength training regimen will be tricky for anyone to start with but with these top 10 strength training workouts for beginners, one sure will be on the right track to muscular strength and increased workout out muscle. Always pay heed to the signals your body sends out because this is an evidence of decisions your muscles are making about the loads you subject them to each day, avoid sharp bouts of training, and try to move with as much precision as you can when training and doing your sets. When you are regular and committed to the program, you will be enjoying a healthy body shortly.