Fitness

5 Beginner Strength Exercises

If you're new to strength training, here are some exercises to get you started: You can perform these exercises using only your bodyweight or by incorporating household items, such as kettlebells or dumbbells, if they are available at home. These exercises collectively create a strength workout that fits into your available time.

Remember to start with a weight that you can comfortably lift with good control. As you progress, you can adjust the weight to match your current level of fitness. Once you've mastered each exercise individually, you can explore combining them to target different muscle groups and add variety to your routine.

1. Squats

Exercise: Lower body, legs, lower back, and core

Instructions: Stand with your feet comfortably apart (usually hip-width is a good starting point). Pretend you're about to sit on a chair by pushing your hips back and down. Keep your chest lifted by looking ahead. Once your thighs are about parallel to the ground, press down through your heels and return to a standing position.

Try: Perform for up to 60 seconds.

2. Bicep Curls

Exercise: Biceps, front of the upper arm

Instructions: Stand with your feet hip-width apart, holding a weight in each hand. Ensure that your elbows remain near your body and your palms are facing forward. Raise the weights toward your shoulders and pause briefly at the top before lowering them back to the starting position.

Try: Perform for up to 60 seconds.

Now Try: Combine squats with bicep curls (perform 1 bicep curl after each squat).

3. Lunges

Exercise: Legs, glutes, and core

Instructions: Stand with your feet hip-width apart. Step forward with one leg, keeping both feet pointed forward. Lower your body by bending your front knee until both knees are at 90-degree angles. Your front knee should be above your ankle, and your back knee should be close to the ground. Push back up through your front heel to return to the starting position. Repeat with the other leg.

Now Try: Lunge with a Twist: While in the lunge position, rotate your body and weight towards the side of your front leg before pushing back up to the starting position.

4. Plank

Exercise: Core muscles

Instructions: Begin on your knees with your hands shoulder-width apart on the ground. Lift your knees off the ground onto your toes, forming a straight line from head to heels. Tighten your core by drawing your navel to your spine. Hold this position for the desired time, keeping your body straight and your core engaged. If the plank on your toes is too challenging, start on your knees.

Try: Hold for up to 60 seconds.

5. Good Mornings

Exercise: Lower back and glutes

Stand with your feet parallel and your toes pointing in the same direction. Bend forward at the hips (without locking your knees) while keeping your back straight and your head up (eyes focused where the wall meets the floor). Lower your body as far as you can, feeling a stretch in your lower back and glutes. Pause briefly at the bottom, and then raise your body back to the starting position.

Try: Perform for up to 60 seconds.