Sunday, February 25, 2024

10 Best Strength Training Exercises for Beginners at Home Full Guide 

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Strength training is a crucial aspect of a comprehensive fitness regimen and can be easily performed at home with minimal equipment. Here are 10 of the best strength training exercises you can do at home to target all major muscle groups

Squats

Targeting the legs, glutes, and core, squats are a great full-body exercise that can be performed with or without weights.

Squats are a great exercise for strengthening your lower body and core muscles. They can also improve your balance, posture, and flexibility. Here are some steps on how to do squats at home:

Stand with your feet slightly wider than your hips and point your toes slightly outward1.

  • Keep your chest up, your back straight, and your core engaged 2.
  • Push your hips back and bend your knees as if you are sitting down on a chair12.
  • Lower yourself until your thighs are parallel to the floor or lower if you can 2. Make sure your knees don’t cave in or go past your toes 2.
  • Press through your heels and squeeze your glutes to stand back up
  • Repeat for the desired number of reps and sets.

If you find it hard to squat without losing your balance or form, you can try some variations to make it easier. For example, you can start from a seated position and stand up using the same technique as above. You can also use a chair, a wall, or a pole to support yourself as you squat down and up.

If you want to make it more challenging, you can add some weight by holding a dumbbell, a kettlebell, or a water bottle in front of your chest or by your sides. You can also increase the intensity by adding some jumps to your squats. To do this, simply jump as high as you can at the top of each squat and land softly on your feet

Squats are a versatile and effective exercise that you can do anywhere with minimal equipment. Try to include them in your regular workout routine and see the benefits for yourself!

Push-ups

Push ups
Push-ups shutterstock

Targeting the chest, triceps, and core, push-ups are a classic bodyweight exercise that can be easily modified for different levels of difficulty.

Push-ups are a great exercise for strengthening your upper body and core muscles. They can also improve your posture and endurance. Here are some steps on how to do push-ups at home:

Start on all fours with your hands slightly wider than your shoulders and your fingers pointing forward1.

Push-ups are a versatile and effective exercise that you can do anywhere with no equipment. Try to include them in your regular workout routine and see the benefits for yourself!

Lunges

Lunges
Lunges shutterstock

Targeting the legs, glutes, and core, lunges are a great way to improve balance and stability while also building muscle.

They also improve your balance and core stability. Here are some basic steps to start lunges 2:

  • Stand with your feet hip-width apart and your core engaged.
  • Step forward with your right foot and bend both knees to 90 degrees to sink into a lunge. Your front foot should be flat and your back heel should be lifted. Your front knee should be aligned with your ankle and your back knee should be a few inches from the floor.
  • Push off your right foot and engage your left glutes to return to the starting position.
  • You can either repeat all reps on the same side or alternate sides by stepping forward with the left foot next time.

Lunges can be challenging at first, but they get easier with practice. Start slow and steady, and progress over time by adding variations, weights, or more reps. Lunges are a versatile and effective exercise that can help you tone and strengthen your lower body.

Plank – Targeting the core, the plank is a simple but effective exercise that helps improve posture and stability.

Planks are a great exercise for your core muscles, such as your abdominals, obliques, and lower back. They also strengthen your shoulders, arms, and legs. Planks can improve your posture, stability, and balance. Here are some basic steps to start planks 2:

RELATED: 15-Morning Workout Routine at Home

  • Select a position where you can extend your whole body length. You can use an exercise mat for comfort.
  • You can choose whether to perform a plank on your palms or your forearms. If you choose your palms, place your hands directly under your shoulders and spread your fingers wide. If you choose your forearms, place your elbows directly under your shoulders and keep your forearms parallel to each other.
  • Lift your knees off the floor and extend your legs behind you. Your toes should be on the floor and your heels should be over the balls of your feet.
  • Engage your core muscles by drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes. Avoid sagging or arching your back.
  • Keep your head relaxed and look at the floor. Your neck should be aligned with your spine.
  • Hold this position for 10 seconds. Over time, work up to 30, 45, or 60 seconds.

Make sure you breathe normally throughout the exercise. If you feel any pain or discomfort in your lower back, stop and rest. You can modify the plank by keeping your knees on the floor or performing it on an inclined surface.

Planks can be varied by adding movements, such as lifting one leg or arm, rotating your hips, or jumping your feet. These variations can increase the challenge and target different muscles. Planks are a versatile and effective exercise that can help you build a strong and stable core

Bicep Curls

Bicep Curls
Bicep Curls shutterstock

Targeting the biceps, bicep curls can be performed with dumbbells, resistance bands, or even canned goods.

Bicep curls are a classic exercise for your upper arm muscles, especially the biceps brachii, which gives your arm its curling power. They also work the brachialis and brachioradialis muscles of your lower arm. Bicep curls can help you build strength, definition, and size in your arms. Here are some basic steps to start bicep curls:

  • Stand with your feet about hip-width apart and hold a dumbbell in each hand. You can also use a barbell, a kettlebell, or a resistance band.
  • Let your arms hang down by your sides with your palms facing forward. Keep your shoulders back and down and your elbows close to your body.
  • Squeeze your biceps and bend your elbows to lift the weights toward your shoulders. Keep your upper arms still and only move your forearms. Don’t swing or jerk the weights.
  • Slowly lower the weights back to the starting position, keeping a slight bend in your elbows at the bottom. Don’t lock your joints or lose tension in your muscles.
  • Repeat for 1-3 sets of 8-15 reps.

Make sure you breathe normally throughout the exercise and use a weight that challenges you but allows you to maintain good form. You can modify the bicep curl by changing the angle of your arms, the grip of your hands, or the speed of your movement.

These variations can target different parts of your biceps or increase the intensity of the exercise. Bicep curls are a simple and effective exercise that can help you sculpt and strengthen your arms.

Tricep Dips

Tricep Dips
Tricep Dips shutterstock

Targeting the triceps, tricep dips can be performed on a chair, bench, or even the edge of a sturdy surface.

Tricep dips are a simple exercise that you can do at home to work your triceps, the muscles at the back of your upper arms. They also involve your chest, shoulders, and core muscles. Tricep dips can help you tone and strengthen your arms and improve your upper body strength. basic steps to start tricep dips at home:

  • Find a sturdy chair, bench, or step that can support your weight. You can also use the edge of your bed or couch if you don’t have any other option.
  • Sit on the edge of the chair with your hands next to your hips, palms facing down and fingers gripping the edge. Your feet should be flat on the floor and your knees should be bent at 90 degrees. You can also extend your legs straight out for more challenges.
  • Lift your hips off the chair and move them slightly forward. Your arms should be straight and your elbows should be locked. This is your starting position.
  • Bend your elbows and lower your body until your upper arms are parallel to the floor. Your elbows should point behind you and your shoulders should stay down and away from your ears. Don’t let your hips drop too far from the chair or touch the floor.
  • Push yourself back up to the starting position by straightening your arms. Squeeze your triceps at the top of the movement and avoid locking your elbows.
  • Repeat for 1-3 sets of 8-15 reps.

Make sure you breathe normally throughout the exercise and use a controlled motion. You can modify the tricep dip by changing the angle of your legs, the width of your hands, or the speed of your movement.

These variations can make the exercise easier or harder depending on your fitness level. Tricep dips are a convenient and effective exercise that can help you sculpt and strengthen your arms at home.

Deadlifts

Deadlifts At home
Deadlifts at Home shutterstock

Targeting the back, legs, and glutes, deadlifts are a great way to build strength and improve posture.

Deadlifts are a powerful exercise that works your entire body, especially your posterior chain, which includes your hamstrings, glutes, lower back, and upper back. Deadlifts can help you build strength, power, muscle mass, and functional fitness. They can also improve your posture and prevent or reduce back pain. Here are some basic steps to start deadlifts at home:

  • Find a barbell or a pair of dumbbells that you can lift with good form. You can also use a hex bar or a kettlebell if you have one. Make sure you have enough space to perform the exercise safely and comfortably.
  • Stand with your feet about hip-width apart and place the barbell over the middle of your feet or hold the dumbbells by your sides. Your toes should point forward or slightly outward.
  • Bend your knees and hips and reach down to grab the barbell with an overhand or mixed grip just outside your legs. If you’re using dumbbells, keep them close to your shins. Your arms should be straight and your back should be flat or slightly arched. Your shoulders should be over or slightly in front of the bar.
  • Brace your core, squeeze your glutes, and push through your heels to lift the weight off the floor. Keep the bar close to your body and maintain a neutral spine throughout the movement. Don’t round your back or shrug your shoulders.
  • Lift the weight until you’re standing upright with your hips and knees fully extended. Your shoulders should be back and down and your chest should be up. Don’t lean back or hyperextend your spine at the top of the movement.
  • Lower the weight back to the floor by reversing the motion. Bend your knees and hips and push your hips back while keeping the bar close to your body. Don’t drop the weight or bounce it off the floor.
  • Repeat for 1-3 sets of 5-10 reps.

RELATED: Lower Body Workouts for Beginners

Make sure you breathe normally throughout the exercise and use a weight that challenges you but allows you to maintain good form. You can modify the deadlift by changing the height of the bar, the width of your grip, or the type of equipment you use.

Shoulder Press

Shoulder Press
Shoulder Press shutterstock

Targeting the shoulders, the shoulder press can be performed with dumbbells or resistance bands.

It also involves your triceps, upper chest, and upper back muscles. A shoulder press can help you improve your upper body strength, power, and posture. Who to start shoulder press at home:

  • Find a pair of dumbbells that you can lift with good form. You can also use a resistance band or a kettlebell if you have one. Make sure you have enough space to perform the exercise safely and comfortably.
  • Stand with your feet about shoulder-width apart and hold a dumbbell in each hand at your shoulders. Your palms should face in and your elbows should be close to your body. This is your starting position.
  • Brace your core, squeeze your glutes, and press the weights up over your head until your arms are fully extended. Keep your wrists straight and your shoulders down and back. Don’t arch your back or flare your elbows out.
  • Slowly lower the weights back to the starting position by bending your elbows and keeping them close to your body. Don’t let the weights touch your shoulders or drop below chin level.
  • Repeat for 1-3 sets of 8-15 reps.

Make sure you breathe normally throughout the exercise and use a weight that challenges you but allows you to maintain good form. You can modify the shoulder press by changing the angle of your arms, the grip of your hands, or the type of equipment you use. 

Rows

rows exercise
Rows Workout shutterstock

Targeting the back and biceps, rows can be performed with dumbbells or resistance bands.

Rows can help you improve your posture, prevent back pain, and enhance your pulling strength. start rows at home:

  • Find a pair of dumbbells, a resistance band, or a sturdy table that you can use for rows. You can also use a barbell or a kettlebell if you have one. Make sure you have enough space to perform the exercise safely and comfortably.
  • If you’re using dumbbells, a barbell, or a kettlebell, stand with your feet about hip-width apart and hold the weight in front of your thighs. Bend your knees slightly and hinge forward at your hips until your torso is almost parallel to the floor. Let the weight hang down from your shoulders with your palms facing each other. This is your starting position for bent-over rows.
  • If you’re using a resistance band, loop it around a sturdy anchor point at chest level. Stand facing the anchor point with your feet about hip-width apart and hold one end of the band in each hand. Step back until there is tension on the band and extend your arms in front of you with your palms facing each other. This is your starting position for standing rows.
  • If you’re using a table, lie underneath it and hold the edge of the table with both hands. Your palms should be face down and your hands should be slightly wider than shoulder-width apart. Extend your legs in front of you and lift your hips off the floor until your body is straight. This is your starting position for inverted rows.
  • For all types of rows, brace your core, squeeze your shoulder blades together, and pull the weight of your body toward your chest or torso. Keep your elbows close to your body and don’t let them flare out. Don’t round or arch your back or shrug your shoulders.
  • Slowly return to the starting position by extending your arms and letting the weight or your body move away from your chest or torso. Don’t let the weight touch the floor or lose tension on the band or table.
  • Repeat for 1-3 sets of 8-15 reps.

Leg Raises

Leg Raises Workout
Leg Raises workout shutterstock

Targeting the abs, and leg raises are simple but effective exercises that can be performed while lying on your back or hanging from a pull-up bar.

They also work your core stability and your lower back muscles. Leg raises can help you improve your core strength, posture, and flexibility. Here are some basic steps to start leg raises at home:

  • Lie on your back on a mat or a carpeted floor. Place your hands under your lower back or by your sides. Keep your legs straight and together.
  • Engage your core muscles by drawing your navel toward your spine. Press your lower back into the floor and avoid arching it.
  • Lift your legs off the floor until they are perpendicular to the floor or as high as you can. Keep your legs straight and don’t bend your knees. Don’t lift your hips or shoulders off the floor.
  • Slowly lower your legs back to the floor without touching it. Keep your core engaged and your lower back pressed into the floor. Don’t let your legs drop or swing.
  • Repeat for 1-3 sets of 10-20 reps.

Make sure you breathe normally throughout the exercise and use a controlled motion. You can modify the leg raises by bending your knees, lifting one leg at a time, or adding ankle weights.

These variations can make the exercise easier or harder depending on your fitness level. Leg raises are a convenient and effective exercise that can help you tone and strengthen your abs at home.

Remember to listen to your body and start with lighter weights or fewer reps if you are a beginner.

As you become stronger, gradually increase the weight or number of reps you perform for each exercise. Incorporating these 10 exercises into your routine can help you build strength, improve posture, and achieve your fitness goals.

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