10 Key Strength Training Exercises for people new to the gym

Getting started with strength training can lead to transformative changes in your fitness, increasing muscle mass, boosting metabolism, and improving overall health. For those new to the process, it’s important to know which exercises to focus on to build a strong foundation. Here are some key strength training exercises that are perfect for beginners, offering a well-rounded approach to developing strength and fitness.

1. Bodyweight Squats

Why They're Important: Bodyweight squats are a basic exercise that targets the quads, hamstrings, glutes, and core, helping to strengthen the lower body and enhance mobility.

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower yourself by bending your knees and pushing your hips back, keeping your chest up and knees aligned over your toes.
3. Descend as low as possible while maintaining proper form.
4. Press through your heels to return to the starting position.

Tip: Engage your core and ensure your knees don’t collapse inward during the movement.

2. Push-Ups

Why They're Important: Push-ups are a versatile upper body exercise that works the chest, shoulders, and triceps while also engaging the core, making them essential for building overall strength.

How to Perform:

1. Begin in a plank position with hands slightly wider than shoulder-width.
2. Lower your body until your chest almost touches the ground.
3. Press through your palms to lift back to the starting position.

Tip: Keep your body in a straight line from head to heels, avoiding sagging hips.

3. Bent-Over Rows

Why They're Important: Bent-over rows are crucial for developing the back muscles, especially the lats and rhomboids, and they also work the biceps and core.

How to Perform:

1. Hold dumbbells or a barbell with an overhand grip.
2. Bend at your hips and slightly at your knees, maintaining a flat back.
3. Pull the weights towards your lower ribcage, squeezing your shoulder blades together.
4. Lower the weights back down slowly.

Tip: Keep your back flat and avoid rounding your shoulders during the exercise.

4. Dumbbell Deadlifts

Why They're Important: Deadlifts are an essential exercise that targets the hamstrings, glutes, lower back, and core, playing a key role in building overall strength and improving posture.

How to Perform:

1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. With a flat back, hinge at the hips to lower the weights toward the floor.
3. Engage your glutes and hamstrings to lift the weights back up to the starting position.

Tip: Focus on driving your hips forward as you lift, rather than using your lower back.

5. Plank

Why They're Important: Planks are a core-strengthening exercise that also works the shoulders, glutes, and lower back, making them great for building stability and endurance.

How to Perform:

1. Start in a forearm plank with elbows under your shoulders and feet together.
2. Keep your body straight from head to heels.
3. Hold the position for as long as you can while maintaining proper form.

Tip: Keep your hips level, avoiding any sagging or lifting.

6. Lunges

Why They're Important: Lunges effectively target the quads, hamstrings, and glutes while also improving balance and coordination.

How to Perform:

1. Stand with feet together.
2. Step forward with one foot and lower your body until both knees form roughly 90-degree angles.
3. Push off your front foot to return to the starting position.
4. Repeat with the opposite leg.

Tip: Keep your front knee in line with your ankle, and avoid letting it move past your toes.

7. Shoulder Press

Why They're Important: The shoulder press is crucial for building shoulder strength and endurance, also engaging the triceps and upper chest.

How to Perform:

1. Sit or stand with dumbbells at shoulder height.
2. Press the weights overhead until your arms are fully extended.
3. Lower the weights back to shoulder height with control.

Tip: Avoid arching your back excessively and engage your core for stability.

8. Bicep Curls

Why They're Important: Bicep curls focus on the biceps, helping to build arm strength and muscle definition.

How to Perform:

1. Stand with feet shoulder-width apart, holding dumbbells with palms facing up.
2. Curl the weights towards your shoulders, keeping your elbows close to your sides.
3. Slowly lower the weights back to the starting position.

Tip: Avoid using momentum or swinging your body; focus on controlled movement.

Conclusion

For beginners, incorporating these fundamental strength training exercises into your routine will help lay a solid foundation for muscle growth and overall fitness improvement. Prioritize mastering form and technique before increasing weight or intensity. As you gain confidence and strength, you can gradually introduce more variety and complexity to your workouts. Remember, consistency is key to success, and celebrating small milestones along the way will help keep you motivated on your strength training journey.

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Want to up your Health & Fitness? Check out these articles:

• How long should my workout be? Find out here
• Learn about common fitness myths
• Just starting your fitness journey? Here's 4 things to keep in mind

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About the Author:

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Cory McKane
Cory is a huge fan of fitness - and an even bigger fan of helping you with your fitness. He's started on his journey with WeStrive back in 2015 and has been building it ever since.