Weight Training Exercises for Beginners
Weights are the most common and simplest equipment used for exercising. While weight lifting alone is not the most efficient form of exercises, it is a great supplement to any routine. It offers a great deal of flexibility in terms of areas covered and intensity. The equipment costs or price of a gym membership can be costly and is worth keeping in mind.
Benefits of weight training
Weight training offers a whole host of benefits including:
- Gain muscle mass: By exerting pressure on our muscles they undergo increased stress. In order to cope with this new stress, the body responds by developing additional muscle tissue.
- Combats body fat: Muscle cells have much higher energy requirements than most of the cells in our body. This is because the energy they expend from stretching and expanding is much higher than stationary cells. In order to help fulfill the bodies energy requirements, it taps into our fat reserves. Intense exercise routines further increase the muscles demands. For up to 30 minutes after a workout, the hungry muscle cells are accelerating our metabolism.
- Improved circulation: One of the most important muscles in your body is the heart. When undergoing exercise, the heart starts beating faster in order to facilitate the transportation of oxygen and other substances around the body. When the heart has to beat faster than it’s resting pace it is getting exercise. Especially during longer sessions, the heart undergoes stress and strengthens in response to that stress. Once it becomes stronger it becomes more efficient which improves circulation.
Dumbbell chest press
- Get a workout bench and a set of dumbbells. Choose a set that won't quickly exhaust you.
- Lie down on the bench with your back on the bench. Make sure your entire back including the shoulders and glutes are resting comfortably.
- Grab your dumbbell(s) with both arms and position it over your chest. Your elbows should be bent and positioned below your wrists.
- Move your arms upward by straightening them and bring them in a straight line.
- Once they have fully stretched out bring them back down to your chest again and repeat.
- Continue in this fashion for 10-15 minutes.
- If you have difficulty completing this, try with a lighter weight. If you complete it effortlessly try with a heavier weight. If you aren’t pushing your body, you aren’t making progress.
Seated shoulder press
- Sit down on the edge of a workout bench. Spread your feet hip-width apart. Straighten your back out.
- Grab hold of your dumbbells with one in each hand and raise them above your head as high as you can comfortably stretch your arms.
- Lower your arms down whilst bending your elbows, do this until your dumbbells are level with your eyes.
- Once they are at eye level raise your arms again back to your original position and repeat.
- Continue doing this for 5-10 minutes.
- If it’s too hard, use lighter weights. If it’s too easy, use heavier weights.
- Grab a kettlebell.
- Stand up straight with your feet positioned apart slightly further than your hips. Hold the kettlebell with both hands by the handle and hold it close to your chest. Make sure you hold the sides of the handle rather than the top of it.
- While keeping your feet planted on the back and your back straight bend your knees and lower your body. Bend your knees down until they form a 90-degree angle.
- Once in this position, your elbows should be resting on your legs. Hold this position for about 2 deep breaths.
- After 2 breaths use your elbows to push yourself up and return to your original position. Repeat this until you’ve done 10-20 squats.
- Lie down on the floor on your stomach. Place your hands palm first on the floor under your shoulders.
- Straighten out your whole body, keep your legs together and arms by your side. Support your weight with your hands and feet.
- Push down on your hands and straighten out your elbows to push your chest up.
- When your arms are fully stretched out and your body forms a straight line hold this pose for 1 deep breath.
- Lower yourself down by bending your elbows and return to the starting position. Continue until you’ve done 10 push-ups.
- If you have a hard time reaching 5 push-ups, try elevating your hands on something to support you.
- Stand up and place your feet hip distance apart. Bend your knees slightly and hold a dumbbell in each hand.
- Have your hands hanging down and close to your legs.
- Bend your body forward slightly at your hips and begin to bend your knees. Push your glutes backwards while bending over.
- As you descend, keep the dumbbells close to your legs.
- Keep your back straight and pull your shoulders back.
- Keep leaning over at your hips as far as you can comfortably go.
- Once at the bottom, push down into your heels and return to your starting position.
- When back at the starting position squeeze your glutes and repeat until you’ve done 10-15 reps.