Strength training is an essential part of any fitness routine. It helps build muscle, improve bone density, and boost metabolism. If you’re new to strength training, it can be challenging to know where to start. Here are the top 10 strength training exercises for beginners that will help you build a solid foundation.
- Squats: Squats target the legs and glutes. Start with bodyweight squats and progress to holding dumbbells.
- Push-ups: A classic upper body exercise that works the chest, shoulders, and triceps. Modify by doing them on your knees if needed.
- Deadlifts: Great for the posterior chain, including the hamstrings, glutes, and lower back. Start with light weights to learn proper form.
- Lunges: Excellent for leg strength and stability. Begin with bodyweight lunges and progress to holding weights.
- Plank: Strengthens the core. Aim to hold for 30 seconds to a minute.
- Bent-over Rows: Targets the back and biceps. Use dumbbells or a barbell.
- Shoulder Press: Works the shoulders and triceps. Dumbbells or a barbell can be used.
- Bicep Curls: Isolate the biceps with dumbbells or a barbell.
- Tricep Dips: Use a bench or chair to target the triceps.
- Leg Press: Uses a machine to target the legs, ideal for beginners to safely add weight.
Consistency is key. Incorporate these exercises into your routine 2-3 times a week, and you’ll see progress in no time.