Top 5 Strength Training Exercises For Beginners

Strength-Training

When you perform the physical exercise or activity in order to gain Strength that is known as strength training. There are different forms and varities in strength training. These exercises an be performed with or without weights. While you do some physical activity you'll not only gain strength but endurance as well.

When properly performed, strength training can provide significant benefits and improvements in overall health and well being, including increased bone density, increased metabolism, improved cardiac function and reduce in potential for injuries.

Strength training is primarily an anaerobic activity, while it categorised in circuit training and aerobic training.

Strength training is generally associated with production of lactate in body which is limiting factors of exercise performace and duration. 

As now everyone is aware of physical activities, we've selected top 5 strength training exercises for beginners.

Many people perform strength exercises to improve their physical attractiveness. Some studies have proved that body type which consists broad shoulders and narrow waist is most physcially attractive body. You can all achieve this by permorming strength training, strength training helps in increasing hormone in males as testosterone, and also it can increase metabolism your body.

Srength training plays crucial role in increased general physical health, strength training also provides functional benefits such as stronger muscles improves posture, provides better support for joints and reduces the risk of injuries in daily life activities.

Strength training can be a little difficult for beginners but the benefits it provides can't be beaten. 

As a beginner you don't need to lift heavy weights because it can increase the chances of injury, bodyweight exercised are great place to start if you're new to strength training.

Start with body weight to learn basic patterns, mastering the various exercise patterns before you add an additional load, like dumbbells and kettlebells, should always be a top priority, as it decreases the risk of injury and will help you lift more after developing enough strength. Body weight exercises allows you to focus on form first, so you can set yourself up with a solid, safe and address any muscle imbalances. It is important to master these before adding a weight to your workout or else you'll just be layering strength on top of dysfunction.

So starting with 

1. Squats

Squats are the best strength training exercises for beginners in terms of building muscles. Squats not only your lower portion but your core and upper body too.

The squat is one of the three lifts in strength sport of powerlifting together with deadlift and bench. It is also considered a staple exercise in many popular exercise programs. It is an vital exercise to build overall strength of body.

Steps To Perform :

1. Stand off by standing up straight with wide feet and your hands behind your head.

2. Slowly lower your body in controlled motion, extending your hips and knees feeling a stretch in your thighs and glutes.

3. Return back to the starting position and repeat for as many reps and sets you want.

2. Push-ups

Push up is a common exercise beginning from the prone positiom. By raising and lowering the body using your arms you'll develop strength in upper body significantly. The muscles engaged are pectoral muscles, triceps and deltoids. It is an basic exercise to start your training, there are many forms of this exercise but for beginners the mastery of standard push-up is must. Push-ups are basic exercise used in atheltic training and military physical training.

Steps to perform : 

1. Start off by lying face down on the floor or on a matt with your feet together and arms shoulder width apart.

2. Slowly draw your core in, inhale and raise your body using your arms, raise untill your arms are straight, keeping your head and neck level with your body as this is your starting position.

3. As you lower youself down towards the ground, exhale untill your chest almost touches the ground and you feel a stretch in your chest muscles.

4. Hold for a count at the bottom position and return back up to the srarting position.

3. Plank

Plank is an isometric core strength training similar to a push up for the maximum possible time, the most common form is forearm plank which is performed like push-ups in this you don't need to raise or lower you body but place your forearms on mat facing your face with body's weight borne on forearms, elbows and toes. There are many forms of this exercise but i suggest to go with regular forearm plank, as you get better you can perform other forms as well. The plank strengthens the abdominals, shoulders and back, there are many muscles involve while you perform plank.

If you can't hold a plank for one minute then your body will have a lot of trouble properly completing any other exercises. Master this exercise so that you'll be ready for more challenging exercises, start with 30 second as you get better you can perform for longer period of time.

Steps to perform :

1. Start of by kneeling on all forus and aligning both hands right below your shoulders keep your knees beneath your hips.

2. Extend both of your feet out behind you and squeeze on your core muscles, making sure that form is straight.

3. Hold this position for about 30 seconds to a minute.

4. Release, then return back to the starting position and repeat for as many times you can perform.

4. Lunges

It is grat exercise to target your lower portion. This exercise is used by athletes in cross-training for sports by trainers. Lunges are a best exercise for strengthening and building muscles like gluteus, quads and hamstrings. This is will give you a immense strength to do more challenging exercises. The lunge is a basic movement that is fairly simple to do for beginner athletes. The lunge can be performed using bodyweight alone. However, after you master this by bodyweight afterwards you can add dumbbells or kettlebells to make it more challenging.

Steps to perform :

1. Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips.

2. Squat down so that your front leg is parallel with the floor and hold for a count.

3. Return back to the starting position.

4. Repeat for as many reps and sets you need to perform.

5. Pull-up

A pull is great exercise to build strength, it is typically a upper-body strength exercise. Pull-ups use many different muscles for the upper body such as triceps, biceps, forearms and shoulders.

This is a closed chain movement where body is suspended by the hands and pulls up. While performing the elbows flex and the shoulders adduct and extend to bring the elbows to the torso. In pull ups there are many forms and varities but standard pull up is the best becsuse it totally involves your upper body.

Steps to perform :

1. Grab the bar with your palms facing outward.

2. Lift your self up till your chin is above the bar.

3. Pause for a few seconds.

4. Lower yourself down slowly.

5. Repeat for the desired amounts of reps.

So these are the exercises which i recomend for beginners to gain strength. Results vary on how much time are you willing commit, what obstacles you see in  your way.

Strength is important but it is only one component. Also have a thoughts on cardiovascular endurance, flexibility with a good stretch, speed and proper form.