Strength Training for beginners


What is Strength Training?

Strength training is a great way to build muscle mass and improve your overall fitness level. But did you know that strength training also has benefits for your brain? research shows that regular strength training can increase cognitive function, boost memory, and even reduce the risk of dementia.

Why do I need strength training?

The human body is designed to move. To function properly, we need to build muscles and increase our strength. When we don’t work out regularly, our bodies become weaker over time.

As we age, our bones lose density and flexibility, and our joints begin to stiffen. If you want to maintain good health and prevent disease, you should incorporate some sort of strength training into your routine.

Strength Training for beginners
Strength Training for beginners

There are two types of exercises: 

Concentric exercises focus on building size and strength, and 

eccentric exercises focus on strengthening the muscles by lengthening them.

Both types are commonly performed with free weights and weight machines.

Benefits of Strength Training

That is to say, Strength training is also a great way to maintain a healthy lifestyle. Here are 10 reasons why strength training is good for you.

Muscle Growth

Strength training is a great way to build muscle mass and increase physical fitness. where your muscles make new cells and repair damaged ones. In addition, strength training increases bone density and helps prevent osteoporosis.

Better Posture

When you lift weights, you strengthen your core muscles. These muscles help keep your spine in alignment. Your back is straightened when you sit down, stand up, or walk. Strengthening these muscles keeps your spine strong and prevents injuries.

Improved Cardiovascular Health

Lifting weights builds endurance. Endurance means how long you can exercise without getting tired. Lifting weights makes your heart stronger and pumps blood faster throughout your body. As a result, your cardiovascular system works harder and gets oxygen to your muscles more quickly.

Boost Mood And Energy Levels

If you feel tired or sluggish, weight lifting can help. Lifting weights gives your brain a boost of endorphins, which make you happy and energized. Endorphins are chemicals released naturally in the body that gives us feelings of happiness and relaxation.

Better Sleep

If you’re having trouble sleeping, try strength training. However, people who do strength training get better sleep than those who don’t Why? Because strength training causes your body to release endorphins, which are natural painkillers. Endorphins cause relaxation and promote sleep.

Better Sleep
Better Sleep
Lower Blood Pressure

A study published in the Journal of Hypertension showed that strength training lowers blood pressure. however, People who lifted weights had lower blood pressure than those who didn’t.

Stronger Bones

Lifting weights helps build strong bones. Studies show that women who lift weights have less risk of developing osteoporosis later in life. Osteoporosis weakens your bones and puts you at greater risk of fractures.

Reduce Risk Of Injury

Lifting weights reduces the risk of injury. If you’re lifting heavy weights, your muscles have to work harder to move them. This causes your joints to stretch out and become flexible. This restrains injuries like sprains and strains.

Stronger Heart

Exercise keeps your heart healthy. Cardiovascular exercises like running, biking, swimming, and weightlifting strengthen your heart. Your heart pumps blood throughout your body, carrying oxygen and nutrients to your muscles and organs.

Lower Risk of Diabetes

Diabetes is a chronic condition where the body does not produce any insulin at all. Insulin is a hormone that lets sugar enter your cells so they can use it for energy. People who have diabetes often have high levels of sugar in their blood. Exercising regularly lowers your risk of developing type 2 diabetes.

There are many reasons to exercise regularly. Above all, it keeps you healthy.

Important to start slowly and gradually strength training
Important to start slowly and gradually

Getting Started with Strength Training

1. Strength training is a great way to get in shape and improve your overall health.

2. If you’re a beginner, it’s most important to start slowly and gradually increase your intensity and duration over time.

3. There are a variety of different strength-training exercises you can do to target all the major muscle groups.

4. It’s important to make sure you’re properly hydrated before and after that a strength-training session.

5. Strength training can be a fun and rewarding way to get in shape – just make sure you’re using the proper form and taking appropriate precautions.

How often should I train?

It’s best to perform strength training three times per week. You can choose between two different types of workouts: heavy lifts and cardio. Heavy lifts focus on building muscle mass while cardio focuses on increasing cardiovascular fitness.

Which exercises should I use?

In this section, I’m going to discuss numerous different ways to get started with strength training. Here are some of the most popular options:

Firstly top exercise we should do as a beginner

1. Squats
Squatting is a great exercise for building muscle mass and strength. When squatting, your body weight should be supported by your heels and not your toes. Your knees should bend at 90 degrees and your back should remain straight.

2. Pushups
Pushups are a great upper body workout. Start on hands and knees and slowly lower your chest to the ground. Keep elbows tucked close to your sides and try to touch the ground with your fingertips. Perform pushups for 30 seconds.

push up

3. Calisthenics
Calisthenics is a form of exercise where you perform exercises using only body weight. This type of training is best done outdoors and involves performing pushups, pull-ups, squats, lunges, jumping jacks, burpees, etc. Many people think calisthenics is low impact but this couldn’t be further from the truth. When performed correctly, calisthenics is extremely intense and challenging.

4. Plank
The plank exercise helps strengthen your core muscles. Get into push-up position and rest your forearms on the floor. Keeping your body in a straight line, push your body up until your shoulders are above the floor. Hold this position for 30 seconds.

5. Burpees
Burpees are a great core workout. Stand tall with feet together and arms raised above your head. Jump your legs forward and land on your toes then jump back into starting position. Do 10 reps.

8. Pull-ups
Pull-ups are a great exercise for upper body strength. Start by lying face down on a pull-up bar. Grab the bar with both hands and hang it upside down. Keep your elbows close to your sides and your chin over the bar. Slowly lift your body until your chin is equal to the bar. Once you reach the top, hold for 1 second before lowering yourself back down. Do 5 reps on each arm.

Squats strength training
You should feel the tension in your hamstrings and quadriceps muscles.
Other important exercises are as below:

6. Deadlifts
Deadlifting is similar to squats except that you lift weights off the floor instead of using your legs to support you. To deadlift, you should use a barbell or dumbbell and stand with your feet shoulder width apart. Bend your hips and knees slightly and keep your chest up. Lift the weight until your arms are fully extended. Lower the weight slowly and repeat.

7. Lunges
Lunging is a great way to build leg muscles. Stand with your left foot forward and place your right foot behind you. Step forward with your left leg and lower yourself down until your knee almost touches the ground. Push back up to a standing position. Repeat 10 times on each side.

10. Calf Raises
Calf raises strengthen your calves and help prevent injuries. Stand on a step or bench and place your feet flat on the surface. Raise your heels off the surface and hold them there for 5 seconds. after that lower your heels back down. Repeat 15 times.

Equipment Needed for Strength Training

Dumbbells are great weight lifting tools to have around. There are many different types of dumbbells that vary in size, weight, and shape. You can use them to target specific muscle groups or simply get a good workout in general.

A barbell is similar to a dumbbell, except the weights are attached to each end, rather than just being free-floating. A barbell can be useful for training certain muscle groups more intensely due to its fixed nature.

Kettlebells are unique because they combine the best aspects of both a barbell and a dumbbell. Their design enables you to train with a kettlebell without having to worry about heavy plates falling on you.

Weight machines are used to isolate certain muscle groups and work out individual muscles while providing additional resistance. These machines are designed to allow users to lift a set amount of weight over a period of time.

Resistance bands provide a low-impact way to exercise and strengthen. Therefore Users place these bands under tension and then perform exercises with their body weight and/or equipment.

Pull up bars are helpful for upper body workouts. By hanging from these bars, users can do chin ups, pullups, and even dips.


in conclusion, Remember, strength training is just one part of a balanced exercise program. You should also include cardio for heart health, flexibility for injury prevention, and balance to improve stability.

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