Saturday 09 December 2023

Top 7 Strength Training Exercises for Beginners

Training Exercises for Beginners

Summary – The article highlights some of the best strength training exercises for beginners. It also discusses the benefits of strength training exercises.

Strength training can be tough for beginners, but it is very crucial for a healthy living.

What is Strength training?

Strength training is a type of body exercise that uses resistance methods for the release and contraction of the muscles. These exercises help in building muscles, cutting fat, improving posture and bone health.

No need to worry if you are a beginner in the field of strength training. The mobile app industry has developed some of the top fitness apps that will help you in strength training. These apps are highly customized and provide you with various benefits like –

  • Exercises for all body parts including – chest, biceps, triceps, back, legs, shoulders, sides and abdominal
  • Calorie tracker and meal tracker for your proper calorie count per day
  • Meal and water intake reminders
  • Timer oriented visual depiction of exercises

Here are some of the best strength training exercises beginners can include in their workout plan –

  1. Power Squats

Squats are one of the best exercises for building strength. It targets all the major muscle groups of the body like upper and lower back, thighs and glutes.

Squats are proven to be one of the best fat burning exercises. It impacts the whole lower body and also improves posture by straightening the spine.

As a beginner, start with a lightweight. When you get used to the lightweights, start using the progressive overloading technique. In this technique, you have to increase the weight gradually in each set and lower down the repetitions.

  1. Deadlifts

Deadlifts are said to be a great exercise for strength building.

How to do deadlifts?

Stand with your legs wide apart. Hold the rod with added weights and pick the rod up gradually while keeping your spine straight. Repeat the movement at least 10 times in around 4 sets.

Deadlift impacts most of the muscle groups present in the body including lower body, spine, hamstrings and upper body muscles.

Always keep your knees a little bent while performing deadlifts to prevent any kind of injury.

  1. Push-ups

 The push-ups contribute majorly to the field of strength training as it uses almost all the muscles present in the human body. It majorly targets –

  • Chest
  • Triceps
  • Upper back, and
  • Shoulder

How to do push-ups?

Lie on your opposite side facing the ground. Stay on your palm. Push your body upwards by applying strength downwards on the ground. Repeat the movement around 10 times.

Push-ups will help you burn a lot of calories and also build the upper body muscles. If you are a beginner and find it tough to do push-ups, start by placing your knee downwards and pushing your upper body downwards. Make sure you keep your back straight.

  1. Barbell Bench Press

Barbell Bench Press is another great exercise for strength training.

How to do Bench Press?

Add weights to the flat bench according to your personal strength. Lay down on a flat bench.

Hold the barbell and push it upwards and downwards on your chest. Make sure to add only the amount of weight that allows you to perform at least 10-12 repetitions. Make sure to keep an arch on your spine to avoid any kind of injury. Make sure to perform this exercise under the supervision of a personal trainer around to provide support and avoid injury.

Benefits of Bench Press

This exercise is one of the best compound exercises for the chest muscles. It helps to strengthen the chest and also some of the shoulder and tricep muscles.

  1. Bent Over Rowing

Bent over rowing is one of the best exercises for strength building.

How to do bent-over rowing?

Keep your legs wide around your shoulder length and bend forward. Hold the barbell with the desired weights and move it forward and backward around the abdominal area.

Make sure you keep your spine straight to avoid injuries. Make sure to tighten up the abdominal muscles while doing this exercise.

This exercise works very well on back muscles. It is also very effective for the core muscles. It helps in strengthening back and core.

  1. Chin-ups

Chin-ups are a kind of compound exercise that uses most of the big muscles of the human body. Chin-ups are one of the best exercises and target the upper body muscle groups including Back, triceps, biceps, shoulder, and chest.

How to do Chin-ups?

Hang on to the chin-up bar. Push your body with an upward force against gravity.

Beginners may find it difficult to perform chin-ups at first because it is very important to have strong arms to perform chin-ups. You can start my laying and resting your knees on the lower bar of the machine to develop the arm strength first.

  1. Lat Pull Down

Lat Pull Down works and targets the same muscle groups as Chin-ups. These are shoulders, arms, and upper back.

How to do Lat Pull Down?

Hold the bar after sitting on the bench of the Lat Pull Down machine. Push and pull the bar in a downward and upward direction.

This exercise is an amazing exercise for beginners as you can adjust the weights according to your physical abilities. Start from light weights and progressively add weights in each set. T

This exercise is a type of open chain exercise. The open exercises are a type of exercise where the feet and arms can move freely.


Strength building is the first step towards a healthy lifestyle. In the sedentary world where people are busy with work and education, it gets tough to take out time for exercise.

But, a healthy body leads to a healthy mind. As beginners, inculcate these exercises in your workout plan to see the results. A healthy body will keep you away from rising health problems.

Following these exercises will help you burn a lot of calories if you want to lose weight. Using progressive overloading and heavy weights will help you build lean muscle mass and cut the extra fat.

So, if you want to have those lean cuts and a lovely figure, don’t forget to use this exercise during your workout.