Entering the arena of strength training can be q
uite overwhelming as a beginner but it is not as complex as it is made out to be. All you need is discipline and a well structured program that is devoted to compound movements, which engage several muscles in the process.
If you are just starting your strength training journey, these top 5 exercises should be enough to get you on the right track towards fitness. Do them twice to thrice a week, give enough time between the workouts, and practice the right technique to avoid getting injured. Weight them in accordance to the current performance capability.
1. Squats.
Squats are one of the most effective compound movements for building muscle that anyone can perform. To perform:
- Take a wide stance with your feet parallel to one another and your toes pointing slightly outward. Engage core.
- Take a breath in as you bend the knees and hips to lower into sitting position, weight on the heel. Flex: get thighs parallel to the floor if you’re able.
- Breathe out while pushing through heels and straightening legs to come back to the initial position. Squeeze glutes at top.
Squats are excellent for developing the glutes, quadriceps, hamstrings, and calf muscles. Go low with weight first to master form. As time passes, standing with a dumbbell at each side will also bring the session’s intensity. Squats are effective in building lower body and core muscles.
2. Push Ups.
Push ups involve the use of bodyweight for resistance starting in plank position. To perform:
- Stand with feet wider than shoulder-width apart and bend at the hip joint bringing your hands flat on the ground with fingers pointing forward. Pull naval in towards the spine to strengthen the middle muscles.
- Bend the elbows to touch the chest to the floor. Descend until the elbows are at 45 degrees.
- By pressing through the palms switch back to the initial position. Maintain an aligned posture throughout the entire body.
Push ups are beneficial for the chest, shoulder, triceps, and abs regions. Change by raising the hands on the box to reduce the amount of force. To add more difficulty, position the feet on the box. Push ups should be done to a point where a person is able to do 3 sets of 12 full push ups with correct form.
3. Deadlifts.
Deadlifts work back, glutes, hamstrings, quads, abs, forearm and grip. Set up properly:
- Standing erect with feet shoulder width apart, place the barbell on the floor in front of you. Bend knees slightly.
- Stack your core, flex your thighs, keep your spine perpendicular to the floor and your chest forward. Take hold of bar outside legs [Take hold of bar outside legs].
- Raise bar by flexing at the heels while ensuring the bar is close to the body as possible. Both hips and knees should also lock at the top of the lift.
- Lower the bar back to the floor with control while maintaining a neutral spine. Don’t round upper back.
Begin with light dumbbells or an empty bar, or even a PVC pipe to learn the correct hinge mechanics. Concentrate on pushing the hips back, maintaining a flat back and having tense upper body rather than relaxed. Allow the weight to increase as the form becomes better.
4. Bent Over Rows.
The bent over row targets the upper back, rear shoulders, biceps, and forearms muscles. To perform:
- Standing with feet wider than shoulder width, grips the barbell outside of the shoulder width and bend your back in a parallel fashion. Bend knees slightly.
- Knees, remaining in line with the shoulders, pull elbows back to raise bar directly toward the lower ribs.
- Lower the bar and hold it at this position by gripping the bar. Avoid rounding shoulders or straining neck to lift.
Both arms should maintain weights at side throughout movement patterns. Shoulder blades should touch at the time of maximum contraction. Add weight only slightly as necessary as soon as you have developed mind-muscle connection.
5. Shoulder Press.
The shoulder press develops the shoulder muscles and the triceps as well as the upper traps. Set up:
- Take a dumbbell at each hand and position them at shoulder level, You should be either sitting or standing straight. Engage core.
- Press weights up straight without bending backwards.
- Lower control to the starting position. Do not just lift arms down.
If one is new to shoulder presses, it is recommended that they start using very light dumbbells until they gain control and master the right form. Do not lean back or swing the weights up. Gradually progress to 3 sets of 10-12 reps with a heavy weight.
Next Steps
If you start a new strength training program, it is always wise to be patient and to adhere to the five basic movements only. It is recommended to have at least two full days of rest between the sessions to give muscles a chance to rebuild and regenerate. Ensure that you get enough protein and energy on the training diet.
Concentrate on executing every exercise with proper form rather than getting big results fast. Exercise through full range of motion in a measured way. Gradually increase the load, sets, and repetitions to improve the exercise progress gradually. Always warm up before lifting and always stretch after lifting.
Equally important, try to get feedback from a certified trainer if you can or post form checks online to ensure that you got the correct form. Once squats, push ups, deadlifts, rows, and presses become second nature, you will have the strength and confidence to add to your routine. The key to achieving great things in fitness is to be consistent and always follow through.
0 Comments