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Strength Training Exercises: 5 Best Exercises For Beginners

By Dr. Nikita Toshi +2 more

Working out is one of the best ways of maintaining a healthy body weight and becoming fit and healthy. Exercising is essential to improve the quality of life led by an individual as it not only keeps the body fit physically but also mentally. Incorporating a fitness regime in your daily routine, put together by a certified health professional can greatly affect your life positively. Different workout regimes are targeted toward different fitness goals, such as cardio exercises improving heart health, strength training exercises helping increase strength and weight lifting exercises that help build muscle mass. Deciding on a fitness goal appropriate for your body’s requirements is the first step toward becoming healthy.

strength training exercises

Benefits of strength training exercises

Strength training is a great way of shedding excess fat or building on lean muscle mass. Lean muscles tend to get replaced with fat eventually as we age. Strength training can be started as an investment towards a healthier old age. Some benefits of practising strength training exercises are as the following:

May strengthen bones

Strength training exercises may help improve bone density. Practising strength training exercises regularly may help strengthen your bones and joints. 

It may help maintain a healthy body weight

Strength training exercises may help maintain a healthy body weight by shedding excess calories. It may also help individuals looking to gain muscle mass.

May enhance agility

May help increase the flexibility of the joints. Strength training exercises may make doing everyday chores a lot easier due to the increased agility.

May reduce the risk of chronic diseases

Strength training exercises may help reduce chronic health disorders such as arthritis, diabetes, cardiac issues or other orthopaedic problems.

May improve mental health

A fit and active lifestyle may help keep negative thoughts at bay and is considered good for your mental health.

Who should and who should not perform strength training exercises?

If you are a healthy individual, strength training exercises may do wonders for your body. 

You may perform strength training exercises if you belong to the following categories of people:

  • If you want to lose weight
  • If you want to build lean muscle mass
  • If you do not have any health disorder that restricts your range of movement
  • If you want an overall stronger body

You should consult a medical professional before starting a strength training exercise regime if you have the following conditions:

  • If you have any medical condition that may require you to avoid exertion
  • If you are above 40
  • If you have a heart disease
  • If you have respiratory issues (asthma, COPD )
  • If you have just recovered from an illness or surgery
  • If strength training exercises are making you exhausted beyond measure despite practising for a long period.
  • If you suffer from orthopaedic or neurological problems
  • If you are pregnant

5 best strength training exercises

There are several strength training exercises. The 5 best and easy strength training exercises among them include the following:

  • Push-ups

Touch the ground with arms extended in the front. This will support your upper body. Balance the weight of your lower body on the tips of your toes without bending your knees. Bring your chest as close to the floor as possible and push it back to the original position. Push-ups are beginner-friendly exercises with different levels of difficulty which one can choose according to their needs.

  • Squats

Get into a chair like position with your arms extended straight in front of you. Bend your knees slightly and keep your back straight. Hold this position for a few seconds. Remember to use the muscles of your legs for doing squats and not your back muscles as it may strain them unnecessarily. Squats can help build core strength and help you get back in shape.

  • Plank

Doing planks engages the entire body and helps burn a lot of calories. Get into a push-up position with the slight change of arms bent at the elbow instead of keeping it straight. Push your body up while balancing it on the palms of your hands and the tip of your toes. Stay in this position for a few seconds. Gradually increase the holding time as you feel more confident.

  • Deadlifts

Deadlifts are great for toning your hamstring and glutes. Stand with your feet slightly apart and knees slightly bent. Hold two weights in both hands and slowly bend your knees further, allowing the weights to reach the calves of your legs. Try to bend your upper body in such a way that your back is nearly parallel to the ground.

  • Glute Bridge

Lie down with your knees folded and slightly apart. Cross your arms so that the right palm touches the left shoulder blade and vice versa. Raise your waist and return to the original position. Use your leg muscles and not your back muscles. You can add weights to this eventually as you get more habituated to this exercise.

Strength training exercises can be done to reduce weight or improve the overall health condition of the body. Strength training exercises have varying levels of intensity and are extremely good for strengthening bones, becoming more agile or shedding excess fat. Some easy strength training exercises are squats, push-ups, deadlifts, planks, glute bridges, etc.

Disclaimer: The information included on this site is for educational purposes only and is not intended to substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.



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