Advertising
Advertising

Published on February 4, 2021

5 Weight Lifting Exercises for Absolute Beginners

5 Weight Lifting Exercises for Absolute Beginners

January is the month of Fitness New Year’s Resolution and despite gyms being closed in most countries, the number of people jumping on the exercise and weight-loss train is higher than it has ever been.

Most people that are afraid of going to the gym have been converted to home-training over the pandemic (most of you Lifehack readers might even have purchased my Busy Yet Fit Home Workouts video course) and now—hungry for quicker results—are stocking up with dumbbells and barbells to add some juice to their home-workouts.

Adding beginner-friendly weight lifting exercises to a simple bodyweight routine is the next logical step to stimulate muscle growth, burn more calories, and increase overall strength.

The other side of the coin is that poorly executed exercises with weights can lead to serious injuries, and some exercises might not be very effective, ending up wasting your time doing something that doesn’t really bring you any benefits at all.

For the above-mentioned reasons, I’ll share with you my 5 favorite and most effective weight lifting exercises that every beginner should master before jumping into complicated routines.

Note: Nothing compares to having a trainer screening your movements. Most times, when I enroll a new client in my programs, I have to spend a lot of time addressing dangerous movement patterns or stiff and achy joints. If you are worried about your posture or have lower back, shoulder, or neck pain, please don’t try to lift heavy weights without guidance.

Weight Training Basics You Need to Know

Here are a few basic “gym jargon” you should familiarise yourself with if you want to lift weights.

One lift of weights or completion of an exercise movement is called “repetition” or “rep” for short. A series of repetitions is called a “set of reps” or a “set” for short.

A common exercise recommendation for beginners is to do three sets of ten repetitions of an exercise, often written as 3×10—for example, three sets of ten squats.

When starting, try one or two repetitions with a low weight to get the feel of the procedure. Then, try up to 10 repetitions consecutively (one set).

Try lighter or heavier weights for comfort with useful intensity. If you can only do less than eight reps, then you may be lifting too heavy a weight. If you can do more than 12 reps without too much effort, say 20, you may need to weight up a little, although some programs for strength endurance use this many reps. This applies to all exercises described.

Advertising

You should rest between sets so that your body replenishes its energy system for the next round. Time taken between sets can be as short as 60 seconds or as long as five minutes depending on the intensity and weight. One to two minutes is usually adequate rest time for a ten rep set of moderate to low intensity.

Safety Basics You Need to Know

When doing intense workouts, especially weight lifting exercises, you have to be cautious because improper practices may lead to injuries.

Rounded back

Exercises like the squat, leg press, and deadlift require movements that place the spine under pressure in ways that can precipitate injuries, particularly to the lumbar or lower spine. In such exercises, the importance of keeping the back straight or slightly arched in the neutral position cannot be overemphasized, especially for beginners. No rounded backs, please.

Hyperextension

Hyperextension means pushing a joint beyond its normal range of movement. This may produce injury when excessive joint movement stresses ligaments and tendons too much. This concern has led to the common advice not to lock out the arms at the elbow or the legs at the knees when doing any number of exercises with weights.

Okay, enough with the boring stuff. Now, let’s get to the meat—or should I say “let’s get to the iron.”

Compound Movements

These are the main exercises you would usually perform with a bar or with dumbbells. They are called compound movements because they involve several joints at once, and they engage a large number of muscles, making them your go-to exercises.

Every good weight lifting exercise program for beginners will focus mainly on compound movements to build a solid base of overall strength and muscle mass.

1. Squat

Targets:

Lower body

Equipment Needed: Barbell or 2 Dumbbells

The squat lift exercise is arguably one of the best overall weight lifting exercises for building lower body and leg power and strength. Because this is a compound exercise that engages multiple muscles and joints at once, it takes some instruction and practice to master safely.

Advertising

Squats build lower body muscle strength, endurance, and power.[1] Additionally, they engage the core and improve strength and stability in the trunk and upper body.

Barbell Squat

Dumbbell Squat

2. Chest Press

Targets:

Chest, arms, shoulders

Equipment Needed: Dumbbells, barbell

This exercise targets the main muscle of the chest—the pectorals. It also uses the anterior deltoids of the shoulder and the triceps brachii of the upper arm.

Building chest support and definition is desirable for a fit look, but building this muscle is also functional. You need strong pecs for power for sports where you swing a bat, racket, or club. The chest press also helps you with any daily activities that require pushing or carrying.

Barbell Chest Press

Dumbbell Ches Press

3. Deadlift

Targets:

Advertising

Full body, hamstrings, quadriceps, gluteals, lower back, trapezius

Equipment Needed: Barbell or Dumbbells

The deadlift is a great way to build good-looking legs and backside. In a deadlift, you lift the weight from the ground to thigh-level using primarily your leg and hip muscles but with the assistance of most of the large muscle groups of your body.

The deadlift is usually performed with a bar and plates or a fixed barbell but can be done with dumbbells. It is a specialty of powerlifters that shouldn’t be ignored in general fitness weight training. To build muscle and functional fitness, make the deadlift part of your strength training workouts.

Barbell Deadlift

Dumbbell Deadlift

4. Overhead Press

Targets:

Shoulders

Equipment Needed: Dumbbells

The dumbbell overhead press increases strength throughout the shoulders and engages the core for stability. It can be done in either a sitting or standing position and with dumbbells held horizontally at the shoulders or rotated in a hammer grip. A sitting position helps stabilize the back, while a standing position works a wider range of muscles.

Beginners should pick light weights to start, increasing it until you find a weight that you can lift with good form for 10 repetitions but feel fatigued at the final rep. Women might start with 5-pound dumbbells and men with 10-pound dumbbells. You can use this exercise in any upper body strength workout.

Advertising

Barbell Overhead Press

Dumbbell Overhed Press

5. Lat Pulldown (if you can’t perform pull-ups)

Targets:

Shoulders, back

Equipment Needed: Cable pulley machine

Most beginners won’t be able to pull themselves up, therefore, the Lat Pulldown machine offers a good starting option to build some back muscles. The pulldown exercise works the back muscles, especially the latissimus dorsi or the “lats.” It is performed at a workstation with adjustable resistance, usually plates.

While sitting with your upper thighs restrained under a thigh pad, you pull a hanging bar down toward you to reach chin level and then, release it back up with control for one repetition. This exercise can be used to achieve a V-shaped back.

 

What About Body Sculpting Exercises?

I often get asked questions on the line of “how do I get rid of my flabby arms?” or “how can I reduce my inner thighs or love handles?”

The brutal truth is that focusing on small body parts doesn’t bring results despite vigorous efforts. As a beginner, spending a lot of time training your biceps, stomach, or obliques won’t get you the body of your dreams.

Focusing on building a lot of strength and a solid base of muscle with compound movements while adding some postural corrective exercises will guarantee long term improvement. That’s why the five weight lifting exercises I listed above should be your main focus for the first 6 to 12 months of weight training.

More Weight Lifting Exercises for Beginners

Featured photo credit: Sam Sabourin via unsplash.com

Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

6 Best Fat Burning Exercises at Home to Push Your Limits How to Do Transcendental Meditation (Step-by-Step Guide) 5 Weight Lifting Exercises for Absolute Beginners 7 Effective Ways to Cope with Stress 10 Best Low Calorie Foods That Help You Lose Weight Fast

Trending in Exercise & Training

1 15 Static Stretches to Totally Enhance Your Workout Routine 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Important Benefits of Stretching Before, After, and During a Workout 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 5-Day Workout Routine for Women to Get Strong and Toned

Read Next

Advertising
Advertising
Advertising

Last Updated on April 19, 2021

15 Static Stretches to Totally Enhance Your Workout Routine

15 Static Stretches to Totally Enhance Your Workout Routine

Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

Benefits of Static Stretches

Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

Improved Flexibility

If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

Prevent Injuries

If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

Think of it this way:

When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

Increased Blood Flow to the Joints

Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

Advertising

However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

Improvement in Recovery

If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

Other reasons why you really should incorporate stretching into your workout include:

  • Improved relaxation
  • Increased movement efficiency
  • Reduction in the risk of lower back pain
  • Reduction in muscle tension
  • Improvement in neuromuscular coordination
  • Improvement in balance and postural awareness
  • Relief from cramping

15 Static Stretches to Enhance Your Workouts

Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

1. Neck Stretch

    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

    2. Chest Stretch

      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

      Advertising

      3. Cross-Body Shoulder Stretch

      Shoulder Cross-Arm Stretch « CASS FITNESS

        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

        4. Triceps Static Stretch

          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

          5. Biceps Stretch

          Arm Exercises | Seated Bent-Knee Biceps Stretch

            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

            6. Wrist Stretch

            11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

              7. Side Stretch

                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

                Advertising

                8. Abdominal Static Stretch

                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                  9. Reclined Spinal Twist

                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                    10. Knees to Chest

                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                      11. Hip Flexor Static Stretch

                      How to Do the Standing Lunge Stretch

                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                        12. Figure 4 Stretch

                        How to Do a Figure 4 Stretch | Openfit

                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                          13. Standing Quad Stretch

                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

                            Advertising

                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                            14. Hamstring Stretch

                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                              15. Calf Stretch

                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                Bonus: Stretch With a Resistance Band

                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                When Should You Do Static Stretches?

                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                The Bottom Line

                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                More Tips on Stretching

                                Featured photo credit: Alora Griffiths via unsplash.com

                                Reference

                                Read Next