Guide to Weight Training: Exercises For Beginners

Are you ready to kickstart your fitness journey but not sure where to begin? Starting an exercise routine can be overwhelming, but it doesn’t have to be. Let’s embark on this journey to a healthier, more active lifestyle together!

Getting started

You might be tempted to focus on building your biceps or toning your legs, but the best resistance training program works all the major muscle groups in your body.

For a solid full-body workout, you may want to start off with the following exercises. Introducing these exercises into your weightlifting program will work most of the large muscle groups in your body.

Single-arm dumbbell rows

Targeted area: Your back and upper arm muscles

How to do this exercise:

1. To do the right portion of your back, place your left knee on a flat bench and place your left palm down on the bench for balance.

2. With your back close to parallel to the bench, reach down and grab your dumbbell.

3. Slowly bring the dumbbell up to your chest (tempo of 2 seconds up, 2 seconds down) squeeze your back and shoulder muscles and then slowly straighten your arm back to the starting position.

4. Finish 1 set, then switch arms and do 1 set with your right knee and right palm on the bench.

Dumbbell shoulder press

Targeted area: Your shoulder muscles

How to do this exercise:

1. Sit or stand with a dumbbell in each hand, your plans facing forward, and your elbows out to your side at 60-degree angles.

2. Without leaning back (a slight arch is fine), press the dumbbells up over your head until your arms are almost straight.

3. Slowly return them to the starting position.

Dumbbell chest press

Targeted area: Your chest muscles

How to do this exercise:

1. Lie flat on a bench with a dumbbell in each hand and your palms facing forward.

2. Slowly press the dumbbells upward until your arms are directly over the shoulders. Be careful not to lock your elbows.

3. Slowly lower the dumbbells to the starting position. Your elbows should be a little lower than your shoulders.

Bicep curls

Targeted area: Your biceps (muscles in the front of your arms).

How to do this exercise:

1. Sit or stand with a dumbbell in each hand in front of you, your elbows at your sides, and your palms facing up.

2. Curl the dumbbells up toward your shoulders by bending your elbows but keeping them stationary at your sides.

3. Reverse the curl to the starting position.

Tricep extensions

Targeted area: The muscles in your back, shoulders, and arms.

How to do this exercise:

1. Stand with your arms stretched out in front of you at chest height.

2. Hold a resistance band parallel to the ground and grasp it tightly with both hands.

3. Keeping your arms straight, pull the band toward your chest by moving your arms outward, away from your body. Use your mid-back to initiate this movement.

4. Keeping your spine straight, squeeze your shoulder blades together and “downward,” and then slowly return to the starting position.

Lunge

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks).

How to do this exercise:

1. Stand tall with your feet shoulder-width apart (a dumbbell in each hand for the more advanced).

2. Take a big step forward with your left leg so your heel touches down first.

3. Lower your body so your left thigh is parallel to the floor.

4. Pause for a second (curling the dumbbells up toward your chest and lowering them again to the starting position for the more advanced).

5. Push off your heel and return to the starting position.

6. Repeat, but lead with your right leg.

Squats

Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.

How to do this exercise:

1. Squats can be done with or without weights.

2. Stand with your feet shoulder-width apart and slowly bend your knees, so your thighs are almost parallel to the floor.

3. Slowly rise to your starting position.

4. To add resistance, hold a dumbbell or kettlebell close to your chest with both hands.

Calf raises

Targeted area: Your calf muscles (back of your lower leg).

How to do this exercise:

1. Stand on the edge of a step with your feet parallel to each other.

2. Slowly raise your heels a few inches above the step and hold for a few seconds.

3. Slowly lower your heels below the edge of the step and hold for a few seconds. You should feel a stretch in your calves.

4. You can add resistance by holding a light dumbbell in each hand down by your sides.

Plank

The plank works your entire body but specifically targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.

1. Start on all fours, with your hands below your shoulders and your knees below your hips.

2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core.

3. Hold for 10 to 30 seconds.

4. As you get stronger, increase to holding it for a minute or more.

To make this exercise easier, place your knees on the floor.

Basic weekly weight training routine

If your goal is to focus on building strength, three weight training workouts a week will likely provide the results you need.

Monday: Chest, shoulders, triceps, and core

• dumbbell chest press

• dumbbell shoulder press

• dumbbell triceps extension

• plank

Wednesday: Back, biceps, and core

• dumbbell single-arm rows

• bicep curl

• resistance band pull apart

• plank

Friday: Legs and core

• lunges

• squats

• calf raises

• plank

Weight training is a fantastic way to increase muscle mass and enhance muscle strength. It boosts your metabolism, fortifies your bones and joints, improves muscle tone, helps you burn more calories, and contributes to better overall health as you age.

All the best,

Body & Mind