If you’re new to strength training but all the benefits make you want to add some strength exercises to your normal fitness programme, it can be hard to know where to start.
That’s why we’ve highlighted these five beginner strength training exercises below – from the plank to one-armed dumbbell rows.
Chances are you’ve heard of the plank. This yoga position will work your arms, legs, and abdominal muscles.
Start on all fours. Both your hands and knees – make sure they’re below your hips – should support your body. Next, pivot into a push-up position and then try to hold the position for as long as you can. If it’s your first time, aim for 30 seconds.
Sliding Hamstring Curls
You’re going to need some paper plates for this exercise that will work your hamstrings, spinal extensors, and gluteal muscles.
While on your back with your knees bent, rest your heels on the paper plates by flexing your feet. Lift your hips and slide your left foot out, extending your leg. As you return your left foot to its original position, repeat the motion with your right foot to complete a set.
Seated Pec Fly
You can perform the seated pec fly with dumbbells, but we recommend the seated pec fly strength machine. You’ll be targeting major muscles in your chest.
Start with the basics: position the bench and choose how much resistance. After making sure the pulleys are shoulder height when seated, grab hold of the rings with your palms facing down. With arms slightly bent, keep your hands and elbows level as you pull your arms together. See below for an example:
Dumbbell Rows with One Arm
Although fairly straightforward, one-armed dumbbell rows can help to strengthen your biceps, shoulders, and upper back.
Get in a lunge position; first with your right knee bent and your left leg stretched out. With the dumbbell in your left hand and your right hand at your side, pull the dumbbell up with your left elbow angled back to help guide the motion. Keep your body stable as you do this, exhale, and lower the dumbbell back down. Switch sides and lift with your right arm once you’ve completed two sets of 10 repetitions.
Squat with a Ball
Grab an exercise ball and work your hamstrings, gluteus, and quadriceps.
Find a wall with some open space around it, and then place the workout ball between your lower back and the wall. With your feet shoulder width apart, bend your knees and lower yourself somewhere between 10 and 20 centimeters. Keep your hips square and your shoulders level. Hold the position for three seconds and then return to the starting position.