Best Weight Lifting Workouts for Beginners

The need for staying fit has become prevalent, but what comes across as daunting is the start of the fitness journey. No matter what are your fitness goals, it is undoubtedly the most challenging thing to get started with working out. So, whether you choose a fitness expert or figure it out yourself, having a workout program is always a must.

Especially when talking about weight training, it includes vigorous exercises, dumbbells, and barbells to stay in shape. More importantly, when you are a beginner in weight lifting, you need to be extra conscious of everything you pick, from knowing the instructions to deciding the workouts. The best weight lifting exercises for beginners stem from the balance of patience and persistence. 

As a trainee, you should start with small and slow steps with suitable methods to get the desired results. Although weight lifting exercises can be risky yet you can outgrow all the issues if you choose the right fitness trainer for your requirements. However, before onboarding a professional, you should know all the best weight lifting exercises for beginners that you can consider. 


Top weight lifting workouts for beginners

There are many advantages of weight lifting exercises, from building a solid body composition and improved posture to managing stress and cholesterol levels. So, ensure that you add the proper workout to your weight lifting regime and benefit from them. Hence, to help you with that, here is a list of the best weight lifting exercises for beginners. 

  • Squat

The squat is the most common weight lifting workout for building core parts of your body. It focuses on the lower body and strength of the legs. You need to pay extra attention to the instructions with extreme safety, whether using dumbbells or barbells while doing squats. It will help you work on your lower body's physical strength and power and enhance stability in the upper body.

Focus: Lower body 

Equipment: 2 dumbbells and a barbell.


  • Deadlifts 

Deadlifts are one of the best weight lifting exercises for beginners as it majorly centers around building the back and legs. To elaborate on the technique, you must lift the weight from the ground until you reach your thigh level to practice deadlift. For that, you will need to use your leg and hip muscles with the support of your entire body. It is ideally performed with a bar or a set of dumbbells. On the whole, deadlifts should be included in the weight lifting routine to ensure the proper functioning of the body and a great body posture. 

Focus: Lower back, glutes, quadriceps, and hamstrings.

Equipment: Barbells or dumbbells.


  • Chest press 

As the name suggests, the chest press is one of the best weight lifting exercises for beginners that you can add to your workout checklist. This is because it majorly affects the pectorals in your body, which means the main muscle of your chest. Chest press uses your shoulder deltoids and triceps or the upper part of the arm as you have to extend your arms straight and keep the dumbbells above your head. Next, you have to slowly bend your arms and release the pressure from your chest. Once your upper arms are pushed parallel to the ground, you have to start over by keeping a constant pectoral muscle movement.

Focus: Chest, arms and shoulders. 

Equipment: Barbells and dumbbells.


  • Bicep curl

The bicep curl is known to be one of the most simple weight lifting exercises as it suits the requirements of beginners. This workout focuses mainly on upper and lower arm muscles and drastically improves your strength. All you need to do is simply sit with a dumbbell in both hands, keeping the elbows to the side and palms facing north. Now, curl the equipment by bending the elbows with proper movement of your muscles. Moreover, there are many more pieces of equipment with which you can perform a bicep curl, including kettlebells, resistance bands and cable machines.

Focus: Biceps 

Equipment: Dumbbells


  • Overhead press

Lastly, the overhead press is an important weight training exercise that focuses on the strength of your shoulders and the core. Also, there are many ways to perform overhead press, including in sitting or standing positions by having the dumbbells in both hands. However, you should keep a couple of things in mind like starting slow and with a lightweight barbell which can further increase

Focus: Shoulders

Equipment: Dumbbells 

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