5 Essential Strength Training Exercises With Weights for Beginners

As a beginner to strength training, the thought of lifting weights can seem daunting. However, incorporating weights into your workout routine can benefit you in more ways than just building muscle. Strength training can help with weight loss, increase bone density, and improve posture. In this article, we’ll showcase 5 essential strength training exercises with weights that are perfect for beginners.

Exercise 1: Goblet Squats

Goblet squats are an effective exercise for strengthening the legs and glutes. To perform a goblet squat, hold a dumbbell or kettlebell with both hands and stand with your feet shoulder-width apart. Lower your body until your thighs are parallel to the ground, then return to a standing position.

Exercise 2: Deadlifts

Deadlifts are a fantastic exercise for building overall strength and targeting the lower body. Begin by holding a barbell or dumbbells with a shoulder-width grip. Keep your feet shoulder-width apart, then lower your body to the ground by bending your knees. Push through your heels to lift the weight back up.

Exercise 3: Bench Press

The bench press is a classic exercise that targets the chest, shoulders, and triceps. Lie on a bench with your feet flat on the ground and your back pressed against the pad. Begin with the weight above your chest, then lower it towards your chest until it touches. Push the weight back up to return to the starting position.

Exercise 4: Overhead Press

The overhead press is a fundamental exercise for building upper body strength, targeting the shoulders, and triceps. Begin by holding the barbell with an overhand grip and standing with your feet shoulder-width apart. Lift the barbell towards your shoulders, then press it overhead until your arms are straight. Lower the barbell back to your shoulders to return to the starting position.

Exercise 5: Bent Over Rows

Bent over rows are an excellent exercise for strengthening the back and arms. Begin by holding a barbell or dumbbells with a shoulder-width grip. Bend forward at the hips with your knees slightly bent, then lift the weight towards your chest, squeezing your shoulder blades together in the process. Lower the weight back down to the starting position.

Conclusion

Incorporating strength training exercises with weights into your routine is a great way to improve your overall fitness and health. These five essential exercises are perfect for beginners and can help you build strength, lose weight, and improve your posture. Remember to start light and gradually increase weight as you gain strength. Happy lifting!