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and Health
Are you interested in building lean muscle and overall good health? Well, weight training exercises are essential for achieving both of these goals.
Weight training exercises will allow you to strengthen your core muscles, reduce the risk of injuries, increase energy levels and improve balance, flexibility and coordination. Plus, they can help develop lean muscle, burn body fat and improve posture.
In this article, we’ll detail 10 of the essential Weight Training exercises every beginner should know.
1. Squat
The squat is a great full-body exercise that targets several muscles at once. It directly targets your glutes, quadriceps and calves. But, at the same time it also works on your core and lower back muscles.
To do a squat, stand with your feet shoulder-width apart and hold a barbell with your hands, resting it on your shoulders. Slowly lower your body until your quads are parallel to the floor. Finally, slowly return back to the original starting position.
2. Deadlift
The deadlift is another important compound exercise. This move will help strengthen your hamstrings, glutes, lower back, core and shoulders.
To do a deadlift, stand with your feet slightly wider than shoulder-width apart and hold a barbell in front of your shins. Keep your back straight and lower your hips before lifting the barbell to your waist. Finally, slowly return to the starting position.
3. Chest Press
The chest press is one of the best exercises to strengthen your chest muscles. It targets your pectoralis major, deltoids and triceps.
To complete a chest press, lay down on a flat bench and hold two dumbbells. Bend your arms and bring the weights to your chest before pushing them away from your body until your arms are fully extended. Finally, bring the weights back to your chest and lower them to their original position.
4. Shoulder Press
The shoulder press is a great shoulder toning exercise that targets your deltoids and traps. It also works your triceps and core muscles.
To do a shoulder press, stand with your feet slightly wider than shoulder-width apart and hold two dumbbells near your shoulders. Push the weights up above your head and slowly return to the starting position.
5. Bent-Over Rows
The bent-over row targets your upper and middle back muscles. It also works your biceps and your core.
To do a bent-over row: stand with your feet slightly wider than shoulder-width apart and hold two dumbbells with your hands. Bend your knees and lean forward until your torso is parallel to the floor. Slowly lift the weights until they reach your chest, before returning to the original position.
6. Bicep Curls
Bicep curls are a great way to work and tone your biceps.
To complete a bicep curl: stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your arms and lift the weights slowly until your biceps are fully contracted. Finally, slowly release the weights back to your original starting position.
7. Upright Rows
Upright rows target your trapezius, deltoids and biceps.
To do an upright row: stand with your feet slightly wider than shoulder-width apart and hold a barbell with your palms facing down. Bring the barbell to your chest, squeezing your shoulder blades together before slowly bringing the barbell back to the starting position.
8. Lat Pull Downs
Lat pull downs train your latissimus dorsi, which are the muscles in your upper back.
To do a lat pull down: sit on a bench and hold the barbell with an overhand grip. Pull the barbell down, focusing on keeping your chest up and your shoulder blades back. After you reach your chest, slowly allow the barbell to return to the starting position.
9. Tricep Kickbacks
Tricep kickbacks target your triceps.
To do a tricep kickback: hold a dumbbell in one hand, keeping your elbow next to your side. Extend your arm, fully contracting your tricep before slowly returning to the starting position.
10. Lunges
Lunges are a great lower body exercise that specifically target your quads and glutes.
To complete a lunge: stand with your feet together and take a big step forward. Bend your front knee until the back knee almost touches the ground. Finally, return your feet to their original position and repeat with the opposite foot.
Conclusion
Weight training exercises are essential for creating strong muscles, increasing energy and improving your overall health. The 10 exercises covered here should be part of any beginner’s routine.
By including these weight training exercises, you’ll be able to develop muscular strength, reduce the risk of injuries, improve your balance and flexibility and achieve the lean muscle and fitness level you’re looking for.
Start incorporating these weight training exercises in your weekly routine and see the results for yourself.
