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Published on February 4, 2021

5 Weight Lifting Exercises for Absolute Beginners

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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.

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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.

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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:

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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.

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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.

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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

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Last Updated on September 16, 2021

9 Simple Cardio/Core Exercises You Can Do At Home

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9 Simple Cardio/Core Exercises You Can Do At Home

You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

1. Sitting Holds

This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

2. Burpees

Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

3. Mountain Climbers

If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

4. Running High Knees

This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

5. Step Ups

Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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6. Jumping Jacks

You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

7. Towel Knee Bends

This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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8. Towel In and Outs

For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

9. Wall Sit

This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

Your Training Plan

Exercise                               Repetitions/Time                                      Rest
Sitting Hold                           15 seconds-1 minute                                   15 seconds
Burpees                                5-20                                                           30 seconds-1 minute
Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
Running High Knees               5-15 each leg                                             30 seconds-1 minute
Step Ups                              10-25 each leg                                            30 seconds-1 minute
Towel Knee Bends                 5-20                                                           30 seconds-1 minute
Towel In and Outs                  5-20                                                           30 seconds-1 minute
Wall Sit                                 15 seconds-30 seconds                              30 seconds

These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

Featured photo credit: Girls With Muscle via girlswithmuscle.com

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