This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie.
“This will ensure you’re challenging your muscles so they can grow and get stronger.”
You will also want to invest in a pair ofshoes for strength trainingto ensure proper balance and stability.
“Basic strength training is key to developing a strong muscular foundation,” says Freeman.
“Bones give your body structure, but muscles are what allow you to move.”
(Want a full month of strength programming?
Try thisfour-week strength training plan for women.)
How it works:Do 2 sets of 10 to 15 reps of each exercise.
Repeat it two or three times a week on alternate days.
B.Straighten arms up and return.
Keep the weights centered over the middle of the chest.
B.Draw elbow up toward ribs and lower.
Keep back flat and stand with a 45-degree bend at the hips.
“Standing during this exercise is also a great way to get some extra core work in as well.
Just remember that there should be zero momentum or swinging slow and steady wins the muscular race!”
B.Slowly curl weights toward shoulders then lower to starting position.
The key here is to nix all momentum; don’t swing to get the dumbbell up.
(Here are more tips tomaster the biceps curl.)
Triceps Extension
Muscles worked:triceps
A.Stand with legs hip-width apart.
B.Lean forward from the waist, elbows bent 90 degrees at your side.
C.Straighten arms and return to the 90-degree bend.
Lateral Raise
Muscles worked:shoulders
A.Stand with arms down by sides, palms facing in.
“Just like any isolation move, it’s all about control to execute this move properly.”
B.Keeping weight in the mid-foot and heels (not the toes), sit back and down.
Keep knees in line with toes and focus on keeping chest lifted.
C.Lower until thighs are parallel to the floor, if possible.
Return to the starting position.
If you might’t go that low without dropping your chest forward, keep working on your flexibility."
Once your form is on point, you might start to add weight.
(verify you know how to do squats correctly before trying out this strength training workout for beginners.)
Front Lunge
A.Stand with feet together and a dumbbell in each hand by sides.
C.Push off the front heel to step back and return to the starting position.
D.Repeat on the other side.
“This is a challenging move and can easily be felt using only body weight.”
Bicycle Twists
Muscles worked:abs
A.Lie faceup on the floor.
B.Bend opposite elbow to knee, then switch sides.
“The main error that many people make with this core exercise is pulling on your neck.
“You’ll still feel it!”
right arm and left leg).
Photo:Getty Images
Keep your gaze down to the floor to maintain proper postural alignment.
This will also help you engage more glutes as well.
When lifting your chest off the floor, you really don’t have to lift very high.
Just focus on squeezing your booty as you lift, and you’ll also be engaging the lower-back muscles.
