5 weight training exercises for beginners in the gym
Starting a weight training routine for beginners can be a little tricky, but it is very important to focus on basic exercises to build strength and correct form. We have listed five easy exercises for beginners including squats, rack pulls, bench press, plank holds and seated rowing – which target the major muscle groups and offer a balanced approach to fitness. Read on to know the right way to do it.
5 weight training exercises for beginners at the gym (Image credit: iStock)
a beginning weight training The routine can be both exciting and intimidating, especially for beginners. Weight training not only builds muscle but also strengthens bones, improves metabolism, and increases overall physical fitness suitability. However, if you are a beginner, it can be difficult for you to decide which exercises you should do and which you should avoid. Whether you want to improve your physique, increase stamina or achieve weight loss goals, it is very important to start with the right exercises. Hence, we have listed five weight training exercises for beginners in the gym.
Squat
Squats are a basic lower-body exercise that targets the quadriceps, hamstrings, glutes, and core. They are excellent for developing leg strength and improving overall balance and stability.
How to perform:
– Setup: Stand with your feet shoulder-width apart. Keep your chest up and back straight, and keep your core engaged.
– Execution: Lower your body by bending your knees and hips as if you were sitting in a chair. Keep your knees aligned with your toes. Go down until your thighs are parallel to the ground, then push through your heels to return to the starting position.
– Tip: Start with bodyweight squats to master the form. Once comfortable, you can add weight using a barbell or dumbbells.
Benefits: Squats build lower body strength, increase core stability, and increase functional fitness for everyday activities.
Rack Pulls
Rack pulls are a variation of the deadlift that target the lower back, glutes, hamstrings, and traps. They are performed by lifting the barbell above knee height, making them a great starting exercise for beginners.
How to perform:
– Setup: Set the barbell at knee height on a squat rack. Stand with your feet hip-width apart and grab the bar with an overhand grip.
– Execution: Activate your core and lift the bar up by straightening your hips and knees. Keep the bar close to your body, shoulders back and chest up. Lower the bar back to the rack and repeat.
– Tip: Focus on keeping your back straight throughout the exercise to avoid strain.
Benefits: Rack pulls strengthen the posterior chain, improve grip strength, and help beginners develop proper lifting technique.
bench press
Overview: The bench press is a classic upper body exercise that targets the chest, shoulders, and triceps. It is a staple in any weight training regimen to increase upper body strength.
How to perform:
– Setup: Lie flat on a bench with your feet firmly on the floor. Grip the barbell slightly wider than shoulder-width apart.
– Execution: Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle. Bring the bar back to the starting position, fully extending your arms.
– Tip: To master this style, start with light weights and have a supervisor present for safety.
Benefits: The bench press develops chest, shoulder and tricep strength, helping to tone the upper body.
Plank Hold
Plank holds are a great exercise for strengthening the core. They target the abdominal, oblique, and lower back muscles, and provide a solid foundation for more complex movements.
How to perform:
– Setup: Start in a forearm plank position with elbows directly under your shoulders and feet hip-width apart.
– Execution: Keep your body in a straight line from head to heels, engaging your core and glutes. Stay in this position for as long as possible without compromising form.
– Tip: Avoid sagging your hips or lifting your buttocks too high. Focus on breathing steadily.
Benefits: Plank holds improve core stability, posture, and overall body strength.
Sitting-back sailing
Seated rowing is a compound exercise that targets the upper back, biceps, and forearms. It helps improve posture and strengthen the back muscles.
How to perform:
– Setup: Sit on the rowing machine with your feet firmly on the footrest. Grab the handles with an overhand grip.
– Execution: Pull the handles towards your torso by pressing your shoulder blades together. Keep your back straight and avoid using your lower body to generate momentum. Slowly return to the starting position.
– Tip: Focus on using your back muscles rather than your arms to pull the weight.
Benefits: Seated rowing increases upper back strength, improves posture, and reduces the risk of back injuries.
Get the latest news on Times Now along with breaking news and top headlines on fitness, health and more from around the world.
