The 5 Best Strength Training Exercises for Beginners

1
The 5 Best Strength Training Exercises for
Beginners
2
(No Transcript)
3

• Strength training can be intimidating for
  beginners, but the benefits cant be beaten more
  muscle, higher calorie burn, stronger bones and
  joints, better endurance, and reduced risk of
  injury during another workout.
• Remember to pair strength workouts with cardio as
  you plan your exercise routine, and try these
  tips and top-tier strength training exercises for
  beginners when youre ready to kick-start your
  journey to being stronger.

4
Start with body weight to learn basic movement
patterns

• Personal trainer Annie Brees says bodyweight
  exercises are a great place to start if youre
  new to strength training.
• Mastering the various movement patterns before
  you add an additional load, like dumbbells,
  should always be a top priority, as it helps
  decrease your risk of injury and will help you
  lift more weight down the road, she explains.

5

• There are five basic moves squat, hinge, push,
  pull, and core work. There are many variations of
  each of those movements, but for beginners, I
  tend to gravitate toward a bodyweight squat,
  glute bridges, push-ups (on an incline if
  needed), inverted rows, and planks.
• Jeffrey Siegel, a personal trainer based in
  Boston, breaks it down a bit further. He says
  there are five primary maneuvers, in addition to
  movements, such as throwing, crawling, and
  climbing

6

• Hip-dominant (deadlifts, hinges, and swings)
• Knee-dominant (squats and lunges)
• Pushing movements (pushups, dips, and presses)
• Pulling movements (rows and pull-ups)
• Gait patterns, such as walking and running

7

• Body weight allows you to focus on form first,
  so you can set yourself up with a solid, safe
  foundation and address any muscle imbalances,
  says a top trainer at Drive Train Hustle. A lot
  of clients want to jump right into advanced
  tactics, but its better to start small and build
  off that momentum than to be out of the gym for a
  few weeks with a nagging injury.

8

• We all have imbalances and weakness that prevent
  us from moving optimally, Siegel says. These
  bands will help with that as well.
• It is important to address these before adding a
  significant external load to your workouts or
  else youll just be layering strength on top of
  dysfunction. 

9

• Working with a trained professional who can take
  you through some basic assessments will help you
  determine what muscles might be over/underactive
  and how to begin correcting these issues.
• Building a certain type of strength may also
  serve as an asset to your regular physical
  activity. If your chosen sport or activity
  demands a particular strength, then work backward
  from the desired movement patterns youll be
  using, Siegel suggests.

10

• If youre an avid hiker, then exercises like
  step-ups or lunges with added weight can be a
  great way to develop single-leg stepping
  strength.
• Now that you know the basic movements, lets
  incorporate them into workouts. Check out
  Aaptivs sample workouts here.

11
Then, prioritize five key strength training
exercises for beginners

• After youve built up strength using the power of
  your own body weight, move on to these five
  strength training exercises for beginners that
  work your entire body, with room for
  modifications or levels of intensity.
• Squats
• Our experts agree Squats are the
  best strength training exercises for beginners in
  terms of bang for your buck.

12

• Squats not only work your legs but your core and
  upper body, too, says personal trainer Jillian
  Bullock.
• Stand with your feet slightly wider than your
  hips, feet facing forward. Look straight ahead
  with your arms out in front of your body. With
  chest out, shoulders back, and abs tight, slowly
  lower your butt down as far as you can. Make sure
  your knees do not push forward past your toes.
  Weight should be in your heels, not your toes.
  Return to starting position, without rounding
  your back as you stand, and complete 15-20 reps.

13

• To amp things up, add a dumbbell at each side or
  heart center for more resistance. You can also
  use a stability ball to test your form and
  stability, experiment with sumo squats, or
  incorporate lunges.
• Push-ups
• Luckily, there are a million push-up
  variations to meet any beginner at their comfort
  level.

14

• Bullock says to start in a plank position with
  arms extended, and then lower your body until
  your chest almost touches the floor. Keep your
  body in a straight line, with elbows close to
  your sides, and then push yourself back up.
  Strive for as many reps as possible.

15

• Plank
• Planks Some of us love to hate them, but they
  accelerate strength throughout your body whether
  you do them from your hands, sides, or forearms.
  Place your body in a pushup position, arms
  shoulder-width distance apart.