An Effective Exercise Routine for Beginners
A complete body workout is essential if you want to stay healthy and build muscle. However, doing the same old routine can get boring fast. The best way to avoid this is by mixing up your workout time with new exercises and activities. A good approach for beginners is to split their workouts into two parts: cardio before weight training, followed by weights after cardio. For most people, about half an hour of cardio is enough to get the heart rate up. However, this may vary depending on age and fitness level.
After completing a pre-weight routine, there are many great exercises to try. These include both free weights and machines. All of them are good for building muscle and getting in shape. With so many different exercises to choose from, it can be difficult to decide which ones work well for your body type. Therefore, we've put together this list of the top 10 beginner weight training exercises .
1) Dumbbell Squat
This exercise is one of the best for beginners because it builds strength in every muscle group without being too complicated or difficult to learn. For this exercise, you will need a pair of dumbbells. The weights should be heavy enough to challenge your muscle, but not too heavy so that you cannot complete more than 3 sets of 10 repetitions each.
To start the exercise, stand with feet shoulder-width apart and hold the dumbbells in front of your thighs. Slowly lower yourself towards the ground until your knees are bent at least 90 degrees. Make sure to keep your back straight and head up throughout the entire movement. As you stand back up, push through your heels to lift yourself back to starting position. Repeat the exercise until you have completed all of the repetitions.
2) Barbell Deadlift
This is another basic exercise that is crucial for building strength. You'll need a barbell and weight plates to complete it. Beginners should start with a moderate weight and increase as they get stronger. To begin the exercise, stand with feet hip-width apart and grab the barbell using an overhand grip . Lift it off the ground by extending your knees and hips until you're standing up straight, then slowly return it to starting position. Complete all repetitions before placing the barbell back on its stand or rack. 3) Bench Press
This one may be familiar since it's a staple in most commercial gyms around the world. The exercise is great for building strength in chest and arms. To perform it, lie face-up on a bench with your feet flat on the floor and grasp the barbell using an overhand grip . Lift the bar straight up into the air until your arms are extended, then come back down to starting position. After completing all of the repetitions, rest the bar on the ground again. You can also try using dumbbells for this exercise instead of a barbell.
4) Dumbbell Overhead Press
This is another compound exercise that works out many muscle groups at once. It's especially beneficial for beginners because it helps you build upper body strength faster than other exercises do. To complete this exercise, stand with feet hip-width apart holding the dumbbells in front of your thighs. Extend your arms above your head to form an L-shape with the dumbbells. Slowly lower the weights until they're at shoulder-level then push them back up to starting position. Make sure to keep your back straight throughout the movement. Repeat all sets before resting the weights on a rack or on a bench for a few minutes. 5) Barbell Row
This is one of the best exercises for building strength in both upper and lower body simultaneously. It's simple enough for beginners to perform even if they've never touched a barbell before. To complete this exercise, lay on a bench with your feet flat on the floor and grasp the barbell using an overhand grip . Slowly pull the bar up by extending your arms until they're fully extended, then lower it back to starting position. Perform all repetitions before resting the weights on a rack or on a bench for a few minutes.
6) Bent-Over Row
This is another great exercise that works out shoulder and upper-body muscle groups simultaneously. However, it's more of a lateral movement than an overhead movement. Therefore, beginners who haven't yet strengthened their shoulders should be careful not to overdo it when performing this exercise. To complete this exercise, stand with your feet shoulder-width apart and bend over until your torso is parallel to the floor. Grab a pair of dumbbells and lift them up to hip-level by rotating your arms. Slowly return to starting position and repeat the exercise.
7) Dumbbell Jump Squat
This is a great exercise for building strength in lower body muscle groups like quads, hamstrings, and calves. It's also an excellent way to help you build explosive strength . To perform the jump squats, hold a pair of dumbbells at your sides and squat until thighs are parallel to the floor, then jump straight up into the air as high as you can while bringing your knees upward. Extend knees and bring dumbbells back to starting position. Repeat all sets before resting the weights on a rack or on a bench for a few minutes.
8) Incline Bench Press
This exercise may not be suitable for some people because it involves lying down on a bench. However, it works out the chest, shoulders, and triceps in one movement. It's also an excellent way to help you build upper body strength . To complete this exercise, lie face-up on an incline bench with your feet flat on the floor and grasp the barbell using an overhand grip . Slowly lower the barbell to just above your chest then push it back up into starting position. Repeat all sets before resting the weights on a rack or on a bench for a few minutes. 9) Dumbbell Clean and Press
This is one of the most advanced exercises in this list because not only does it work out many muscle groups, but it's also very technical. It's definitely one that takes time to learn. However, it's great for building explosive upper body strength . To perform this exercise, grab a pair of dumbbells and stand with your feet hip-width apart and knees slightly bent. Keep your back straight and head up throughout the entire movement. Lift the dumbbells off the floor by extending your arms over your head in one fluid motion. Bring the weights back down to starting position and repeat all sets before resting the dumbbells on a rack or on a bench for a few minutes. 10) Barbell Front Squat
This exercise may look easy but you'll need to build up your leg strength first before you can perform it properly. It's excellent for building lower body strength and endurance . To complete this exercise, hold the barbell in front of your upper thighs with hands shoulder-width apart or slightly wider. Keep your back straight and head up throughout the entire movement. Bend your knees slightly and lower yourself until thighs are parallel to the floor, then push yourself back up to starting position. Perform all repetitions before placing the barbell back in its stand or rack.
Conclusion
These are just a few of the many exercises you can perform at home. The best thing about these workout routines is that they're simple enough for beginners to follow. You'll be able to build new muscle and strength by following any of the exercises in this list, regardless of your level of experience. It's never too late to start working out and making changes in your body.