Getting started weight training

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Free Weight Training Exercises Complete Strength Training

8 hours ago

1. Squat. The squat is a basic leg exercise, working mostly your thighs (quadriceps), glutes, and hip flexors, but it also hits the entire rest of the leg.
2. Bench Press. The bench press is one of the most common free weight training exercises for your chest and arms. It's probably the best overall lift for the upper body.
3. Shoulder Press. The shoulder press hits your deltoid muscles, but more importantly, it strengthens all around your shoulder. Since you're standing, this also works your core - keeping you balanced and upright while you're doing this lift.
4. Lunge. Lunges are good for your thighs and glutes, as well as your core for keeping balance. Holding some heavy weights and doing these will really challenge you to keep upright and balanced.
5. Side Bends. Side bend work your oblique muscles - your abdominal side muscles. Grab a heavy dumbbell and lean to the side, then bring yourself upright using only the oblique muscle on your other side.
6. Calf Raise. The calf raise hits, unsurprisingly, the calf muscles behind your shins. Pick up two dumbbells that are really heavy. Set your feet on an incline (a small steep hill, the edge of a rock, a step, etc.)
7. Dumbbell Lat Fly. The dumbbell lat fly is one of the free weight training exercises that works your pectoral muscles primarily, similar to a bench press.

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Frequently Asked Questions

How do I get Started with weight training??

Building more muscles offer a host of health benefits, but for many people, getting started with weight training is a lot more intimidating than running on a treadmill or taking an aerobics class. Progression begins with setting fitness goals and meeting them with success starts with upholding proper techniques. Set your realistic goals.

What is the best strength training method??

Strength training is a win/win any way that you look at it. A great way to get started is with free weight strength training. If you have never picked up a weight before, starting with the dumbbells might be the best bet for you. Start with a light weight, and move up if it feels too easy.

Is it difficult to start a weight training program??

It can be daunting to start a weight training program. There is so much advice swirling around -- from friends, co-workers, and the mass media -- that you do not often know where to begin. First, it is recommended that you seek the advice of a doctor before you perform any exercise -- even if you are in excellent health.

What is strength training and how do I start??

Strength training is a skill, and it’s a continuous learning process. Take your time, work at your own pace, listen to your body, and enjoy what you discover along the way. New to strength training? Use this: The Women’s Beginner Strength Training Guide.