5 Beginner-Friendly Strength Training Exercises
Let’s be honest – gyms can be intimidating places, especially if you’re not sure what exercises to do or if you’re too busy worrying if you’re performing the exercises correctly or not.
Many clients I’ve worked with have shared with me that they first hired me because they simply felt overwhelmed with deciding what to do during their workouts.
Strength training doesn’t have to be as complicated as the internet makes it out to be. With a few movements, you can train your entire body during one single session, and then be on your way.
The main categories of movements that I have clients focus on include the following:
squat/knee dominant movements
hinge/hip-dominant movements
horizontal and vertical upper body push and pull movements
core movements
There are other things we could describe in further detail that fall under these categories, but this is my favorite way to simplify how you look at organizing strength training.
Here are 5 strength training movements that are great for beginners, with one movement for each movement pattern category.
1. Dumbbell Goblet Squat to a Box
For this exercise, start by placing a box or chair just slightly behind you. The height of the box should allow your thighs to be parallel with the ground when you sit down on the box.
When you’re ready to add some weight, hold a dumbbell at your chest with your wrists stacked on top of your elbows. At the start of the movement, push your hips back slightly toward the box while pushing your knees out. Keep your feet flat and chest up. Lower yourself down until you are sitting on the box. Pause briefly at the bottom, then push the ground away and stand tall. You should mostly feel the work in your quads and glutes.
2. Dumbbell Kneeling 3 Point Row
Start by placing one knee and one arm on the same side of the body the bench for support. While keeping your back relatively flat, pull a dumbbell towards your ribcage. You should feel this working the muscles in your upper/mid back.
3. Dumbbell Bench Press
With two dumbbells, lie back on a flat bench and press your feet into the ground. Start with your arms extended with the dumbbells over your chest. Lower the dumbbells down with control, keeping your knuckles pointed towards the ceiling.
If someone were standing over you, your elbows should be angled outwards at approximately 45 degrees. Lower the dumbbells as far as you feel comfortable, or until you get close to your chest.
Next, push the dumbbells back towards the ceiling. You should feel this working the muscles in your chest, shoulders, and backsides of your upper arms (triceps).
4. Dumbbell Single Arm Single Leg Romanian Deadlift
Start with a tall posture and a small bend in the knees. The dumbbell should be in the opposite hand of your standing/working leg side.
Slowly lower the dumbbell straight down and slightly across the center line of your body, as if you are reaching for your opposite foot.
Lower the dumbbell down until you’re just slightly below knee level, your torso is parallel to the floor. Next, squeeze through your hips to stand tall and finish the repetition.
You should feel a stretch sensation on the backside of your hip/thigh (hamstrings and glutes).
5. Forearm Plank
Place your forearms and knees on the ground, preferably with your forearms on a mat if you have one available. When you’re ready, step one leg back, then the other, keeping the torso parallel to the floor.
Aim to maintain tension in the ribcage and hips. Hold for as long as you feel comfortable and can maintain a straight line from your head to your toes.
Whew, that’s it! Feel free to incorporate these movements into your exercise routine.
These 5 exercises can also be used within the same session to give you a great full-body workout.
If you have other questions about which strength training movements would fit you or your goals, feel free to contact me via email at colinmeadorstraining@gmail.com or reach out here: CONTACT.