If you’re only beginning a first-time workout routine, you’re possibly feeling a combination of emotions. Trying something different is always exciting, but it can also be frustrating and overwhelming.
For beginners, strength training can be daunting. Still, its advantages can’t be outscored: more muscle, higher calorie burn, stronger bones and joints, improved stamina, and lower risk of injury during another workout.
Remember to combine strength exercises with cardio when you prepare your fitness routine, and when you’re ready to kick-start your journey to be stronger, follow these easy strength workouts for beginners.
Easy Strength Workout for Beginners
Below is a beginner exercise routine from self.com that is great for many beginners to start with. Working out is not one size fits all, of course.
You should certainly talk to your doctor or other health care provider that you trust before you start a new exercise scheme, particularly if you’re unsure if it’s appropriate for you.
Stand, knees slightly bent, arms relaxed in front of your quads and your feet hip-width apart. This is the starting point. Hinge your hips forward, and bend your knees slightly as you push back your butt.
Keep your back flat, and your shoulders engaged as you gradually drop your arms to the floor along your shins until you feel a stretch in your hamstrings.
Hold your core firm, stand up straight through your pushed heels and go back to the starting position. Keep your arms near to your shins while pulling.
Pause at the top and squeeze your butt. That is one rep.
Start with your feet together, arms on your sides or hands on your hips. Take a step back with your right foot (about 2 feet), land on the ball of your foot and hold your heel off the ground.
Bend both knees to make your left squad and right shin paralleled to the floor. Lean your torso slightly forward to lay your back flat. The left knee should be positioned above the left foot and butt, thus engaging the core.
To go back to the starting position, push through the heel of your left foot. Repeat once. You can either alternate legs every time, or do all repetitions on one side before doing it to the other.
Holding a weight in both hands with arms by your sides, stand with your feet hip-width apart.
For your back to be no lower than parallel to the floor and keep the core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly.
To keep your neck in a comfortable position, gaze at the ground a few inches in front of your feet. Pull the weights up toward your chest to do a row.
Ensure that your elbows are hugged close to your body and your shoulder blades are squeezed for two seconds at the top of the movement.
As you bring the weight toward your chest, your elbows should go past your back. By extending your arms toward the floor, slowly lower the weights. This is one rep.
With your shoulders stacked directly above your wrists, hands shoulder-width apart, position your palms flat on the floor.
Stretch your legs behind you, feet hip-width apart. Engage your core, butt, and quads, and tuck your tailbone.
Maintain this for some time. Perhaps start with 10 seconds and work your way up to 30 seconds as you get stronger.
With your knees bent and feet flat on the floor, hip-width apart, lie on your back. On the floor beside you, extend your arms to start.
To lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees, squeeze your glutes and abs and push through your heels.
Maintain for a second and then lower your hips slowly to go back to the starting position. Repeat this once.
The best place to start when it comes to working out is at the beginning. You can use easy and effective exercises that will help you to develop a stable foundation.
That you can use as a jump-off point as you get stronger over time and become your best self.