Strength Training Exercises for Beginners

By Nidhi Singh

Squats

Stand shoulder-width apart, bend knees, push hips back like sitting in a chair. Keep back straight, chest up. Return by pushing through heels.

Push-ups

Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your chest towards the floor by bending your elbows, then push back up

Lunges

Stand with feet hip-width apart, take a step forward with one leg, and lower your body until knees are bent at 90-degree angles. Push off the front foot to return to the starting position and switch legs.

Dumbbell Rows

Grab a dumbbell in each hand, slightly bend your knees. Squeeze your shoulder blades together to pull the dumbbells towards your chest, then lower them back down.

Deadlifts

To perform deadlifts, stand with feet hip-width apart, knees slightly bent. Hinge at hips, keep back straight, grip the barbell. Lift by extending hips and knees. Lower with control.

Glute Bridges

Lie on your back, bend your knees, and keep your feet flat on the floor. Squeeze your glutes and core to raise your hips, forming a straight line from shoulders to knees. Lower your hips back down.

Dumbbell Chest Press

Lie on your back on a bench or the floor, holding dumbbells in each hand at shoulder level. Push the dumbbells upward until your arms are fully extended, then lower them back down.

Leg Press (using a machine)

Sit on the leg press machine with your feet on the platform. Push the platform away by extending your legs, then slowly return to the starting position.

Bicep Curls

Stand with feet hip-width apart, holding dumbbells by your sides. Curl the dumbbells towards your shoulders, keeping your elbows close to your body.

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