Simple Strength Training Exercises For Beginners
Building muscle isn't just about looking good – it's about feeling strong and capable in your daily life. Strength training helps prevent injuries, improves posture, strengthens bones, boosts metabolism and builds confidence. It lowers risks of cardiovascular disease, cancer and diabetes. And it can help reduce symptoms of menopause and helps our bodies burn more fat.
Whether you're carrying shopping, playing with kids, or simply wanting to feel more resilient, stronger muscles make everything easier.
The best part? You don't need a gym membership or fancy equipment to get started. These beginner-friendly exercises can be done at home with just your body weight or simple equipment.
A Simple Strength Workout To Get Started
Classic Squats
Stand with your feet slightly wider than shoulder-width apart and your toes pointing straight ahead.
Keep your chest up and tighten your abdominal muscles. Slowly descend, bending through the hips, knees and ankles.
Stop when your knees reach a 90-degree angle. Your elbows should come in between your knees.
Then return to the starting position, pushing up through your heels and tensing the glute muscles in your bum.
To add weight, you can turn hold a weight against your chest.
Targets: Quadriceps, glutes, hamstrings, and core
Calf Raises
To do a calf raise with weights, hold a weight in each hand and stand with your feet about shoulder-width apart.
Let your arms hang straight below your shoulders.
Rise up onto your toes, keeping your knees extended but not locked.
Pause for a second at the top and then slowly return to the starting position. You'll feel tension in the muscles in the back of your lower legs.
Hold a weight in either hand to increase the work you’re doing if you want more of a challenge.
Targets: Calves (gastrocnemius and soleus muscles)
Bicep Curls
Use a weight you can lift in a controlled way six to ten times, but where the last few are a real challenge.
Begin standing with your feet about hip-width apart. Tighten your abdominal muscles.
With your arms relaxed at your side, with one weight in each hand, bend one arm at the elbow and lift the weight so that the weight approaches your shoulder.
Keep your upper arm stable and shoulders relaxed.
Then lower the weight to the starting position.
Do a set with one arm and then the other.
Targets: Targets: Biceps and forearms
Shoulder Press
Again, start with your arms relaxed at your side holding the weights.
With one arm, keep your elbow tight towards your upper body, and your wrists straight.
Lift the weight overhead making sure to keep shoulders down.
Pause at the top and avoid arching your spine before lowering the weight down with control back to starting position.
Do a set with one arm and then the other.
Targets: Shoulders (deltoids), triceps, and upper chest
Simple Strength Workouts Without Weights
Hopping and Jumping For Strength
Strengthening your muscles isn't just about lifting heavy weights. Simple home exercises like jumping and hopping can also effectively stimulate muscle and bone growth, improve balance, and help with weight control. These activities also reduce blood sugar levels and can alleviate stress.
Try This Fun Hopping Routine:
- 40 small jumps: Move forward and backwards on two legs.
- 20 single-leg hops: Perform these on each leg, moving back and forwards.
- 10 sideways hops: Again, do these on each leg to challenge different muscles.
Give it a go and see how you can improve your health one hop at a time.
Using Resistance Bands
As awareness grows about the crucial role of muscle in promoting health and longevity, resistance bands are emerging as the Swiss Army knife of strength training.
Resistance bands, resembling large elastic bands, come in various sizes and resistance levels, suitable for exercising the whole body. They are affordable and portable, making them accessible for all fitness levels. They are especially beneficial for those with limited mobility, as many exercises can be performed while seated. They are also ideal for use during recovery from injuries or for individuals with arthritis, although anyone with specific health concerns should consult a healthcare professional before starting a new exercise regime.
For beginners, it's advisable to start with a lower resistance band and simple exercises like squats and chest presses to ensure proper form.
Activity Guidelines
30 to 60 minutes a week of strength training targeting the main muscles groups is understood to be enough to reap real benefits.
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