Top 5 Strength Training Exercises for Beginners

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Bodyweight Squat

Muscles Targeted: Quads, hamstrings, glutes, core

How to Perform:

• Stand with your feet shoulder-width apart and toes slightly turned out.

• Push your hips back and bend your knees, lowering yourself into a squat.

• Keep your chest upright and your knees tracking over your toes.

• Lower down until your thighs are parallel to the ground, then push through your heels to stand back up.

Benefits: Squats build lower body strength and stability, while also engaging your core.

Progression: Start with bodyweight, then add resistance with dumbbells or a barbell as you advance.

Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

How to Perform:

• Start in a high plank position with your hands slightly wider than shoulder-width apart.

• Lower your body toward the ground by bending your elbows, keeping your body in a straight line from head to heels.

• Push through your palms to raise yourself back to the starting position.

Benefits: Push-ups are great for building upper body strength and core stability.

Progression: Modify by dropping to your knees for an easier version, or elevate your feet to make it harder.

Dumbbell Row

Muscles Targeted: Back (latissimus dorsi), biceps, shoulders

How to Perform:

• Hold a dumbbell in one hand and place the opposite knee and hand on a bench for support.

• Keep your back straight and core engaged.

• Pull the dumbbell toward your hip by bending your elbow, squeezing your shoulder blade at the top.

• Lower the weight back down with control.

Benefits: This exercise strengthens the upper back, improves posture, and engages the biceps.

Progression: Start with light weights, increasing gradually as you become stronger.

Glute Bridge

Muscles Targeted: Glutes, hamstrings, lower back, core

How to Perform:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press your heels into the ground and lift your hips toward the ceiling, squeezing your glutes at the top.

• Hold for a second before lowering your hips back to the floor.

Benefits: Glute bridges activate the posterior chain, especially the glutes and hamstrings, improving strength and mobility.

Progression: Make it more challenging by holding a weight across your hips or trying single-leg glute bridges.

Plank

Muscles Targeted: Core (abs, obliques, lower back), shoulders

How to Perform:

• Start in a forearm plank position with elbows directly under your shoulders and your body in a straight line from head to heels.

• Engage your core and glutes, holding the position without letting your hips sag or rise.

Benefits: Planks are excellent for building core strength and stability, which is essential for many functional movements.

Progression: Hold the plank longer as your core strength improves, or try side planks for an added challenge.

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These 5 exercises form a solid foundation for beginners, focusing on all major muscle groups and promoting overall strength. As strength improves, these exercises can be progressed with added resistance or variations.