Strength training is a crucial component of any well-rounded fitness routine, but it can sometimes seem intimidating to beginners. Whether you're new to working out or looking to diversify your exercise regimen, incorporating strength training can lead to numerous health benefits. In this article, we'll introduce you to 4 basic exercises that can help you start building muscle and improving your overall strength. These foundational movements are perfect for beginners and can be easily adapted as you progress in your fitness journey.
1. Incline dumbbell row
This exercise is excellent for improving posture and upper body strength. Strengthens your rhomboids and middle and lower back, along with your biceps and forearms.
How to
- Position yourself on an incline bench with a neutral grip.
- Hold a dumbbell in each hand with your arms hanging straight down.
- Retract your shoulder blades while flexing your elbows to row the dumbbells towards your torso. Feel free to perform this exercise 1 arm at a time if that’s more comfortable.
- Pause at the top of the movement before returning to the starting position.
2. Weighted squats
Squats are a compound exercise that can boost overall lower body strength and support daily activities. Squats engage your entire lower body, focusing on your quadriceps, hamstrings and glutes.
How to
- Begin in a neutral stance with your tailbone tucked under and core engaged—you should feel your abdominals activating without holding your breath. Position your feet shoulder-width apart and hold 3kg dumbbells at your sides; if that feels too heavy, start with 2kg and gradually increase.
- Lower into a squat by pushing your hips back and bending your knees while ensuring they don’t extend beyond your toes to maintain proper form.
- Press through your heels to return to a standing position, squeezing your glutes and engaging your core as you lift your hips.
3. Calf raises
These simple exercises not only enhance lower leg definition and strength but also improve balance and ankle stability.
How to
- Stand next to a wall or sturdy surface for support, placing your hands lightly against it.
- Lift 1 foot off the ground and point it behind you. Rise onto the ball of the other foot, elevating yourself as high as possible.
- Slowly lower back down without letting your heel touch the floor between repetitions.
4. Plank
Planks are a core-strengthening hold that also engage multiple muscle groups throughout the body. Strengthens your core muscles while also engaging your arms and legs.
How to
- Begin in a push-up position.
- Lower your body by bending your elbows, resting your weight on your forearms instead of your hands. Ensure your body forms a straight line from your shoulders to your ankles.
- Aim to hold this position for at least 20 seconds, gradually increasing the duration as you build strength.
While these exercises provide a solid foundation for strength training, working with a personal trainer can significantly enhance your fitness journey. Personal trainers offer expert guidance on proper form, help create customised workout plans tailored to your specific goals and provide the motivation and accountability needed to stay consistent. They can also adapt exercises to accommodate any physical limitations or injuries you may have, ensuring a safe and effective workout experience.
At the Gold Coast Performance Centre, our team of qualified personal trainers is ready to support you in achieving your fitness goals. Whether you're just starting out or looking to take your strength training to the next level, our trainers can provide the knowledge, support and encouragement you need to succeed. Don't hesitate to reach out and book a session with 1 of our experts to kickstart your strength training journey today.