Strength training has a number of benefits. The most obvious one is building muscle to increase your strength. Building different muscles can also increase your metabolic rate (which can help you lose or maintain weight), lower your risk of injury, and boost your mood. Strength training can be intimidating, especially for beginners—and you don’t even need to go to the gym! Many beginner-friendly strength exercises don’t even require weights.
Below is a list of beginner-friendly strength exercises—most of which can be done without any weights at all. Feel free to use these workouts at the gym or from the comfort of your home! With regular practice, this training routine can significantly increase your strength and confidence.
**As always, you should consult a medical professional to make sure you are able to undertake physical exercise. Remember not to overstretch to avoid injury, and if you ever feel any physical pain either before or during your exercise, please stop and consult a doctor before continuing.
Squats are one of the best workouts to do as you begin to strength train! They are great for building leg and core strength and can be done with or without weights.
To do a squat:
Lunges target the muscles in your legs and hips. They can also be a great tool to improve your hip mobility.
Push-ups are a great way to strengthen your chest, shoulders, and triceps.
Bicep curls can help to strengthen all of the muscles in your arms. You can use dumbbells or resistance bands for this exercise. However, if you don't have the necessary equipment, feel free to use soup cans or anything else that you can comfortably hold in one hand.
Planks are a deceivingly difficult exercise that can strengthen your core muscles, which can help with your posture and balance. To do a plank:
Sit-ups are a popular exercise for strengthening your ab muscles. Below are the steps on how to do a sit-up:
Keep in mind that when performing sit-ups, it's important to maintain proper form to avoid injury to your neck. Keep your chin slightly lifted, your neck relaxed, and your lower back pressed into the mat.
Starting a strength training routine may seem daunting at first, but it can be a lot of fun once you get the hang of it. It’s good to aim for 2-3 strength workouts per week, and remember to include some cardio exercise, too. Before you know it, you'll feel the exercises and daily activities getting easier as you increase your strength and confidence.
Feeling sore? Sore muscles are a natural part of building muscle. To counteract tightness and reduce your risk of injury, incorporate these stretches into your exercise routine.