Strength training is an important part of a healthy lifestyle, but it can be difficult to get started. This article will provide you with a list of exercises for strength training that you can practice increasing your strength and conditioning.
Anyone who has ever exercised knows how important it is to have a routine. A good routine will help you keep up your strength training, improve your fitness, and reduce the risk of injury.
However, remember that this is only a starting point. You should always consult your doctor before starting any new exercises for strength training program.
Low-Intensity Cardio
If you’re just starting out with strength training, or you’re looking for a more efficient way to spend your time, low-intensity cardio may be the perfect option for you.
Low-intensity cardio is a great way to increase your overall fitness level without having to put in too much effort. Plus, it can help improve your overall cardiovascular health. Here are four low-intensity cardio exercises for strength training you can try:
- Jogging: Jogging is one of the great low-intensity exercises for strength training because it’s relatively easy to do and doesn’t require any special equipment. Just make sure to adjust your speed based on your fitness level and enjoy the feel of the breeze against your skin.
- Running on the treadmill: Treading on a treadmill can be a bit more challenging than running outdoors, but it’s also a great way to get some cardio action in. You can set the speed at your own pace or use one of the machine’s preset programs.
- Swimming: Swimming is another one of the great low-intensity exercises for strength training because it’s both aerobic and resistance training in one fell swoop. You can swim any length or speed that feels comfortable for you, and you don’t have to worry about getting sweaty.
- Cycling: Cycling is a great option if you want to combine cardio with some resistance training. You can either ride on your own or join a cycling class, which will give you more variety and challenge.
Strength Training
If you are looking to improve your strength and fitness with exercises for strength training, there are a number of exercises you can practice.
Here are some exercises for strength training:
- Barbell Squat: Start with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs. Lower the bar until it’s in line with your hips and press back up to the starting position.
- Bench Press: Position a bench at shoulder height and place the palms of your hands on the bench surface. Place your feet hip-width apart and extend your hips so that your torso is parallel to the ground. Drive through your heels to lift the weight off the ground, then press it back down.
- Deadlift: Place a barbell on the ground at shoulder height and stand behind it, Grabing hold of the barbell with both hands. Keeping your back straight, hinge at the waist and slowly pull the barbell upwards until it’s positioned above your shoulders. Then slowly lower it back to the floor.
- Crunches: Lie flat on your back with palms flat on floor beneath you, legs bent so that feet are flat on floor next to each other and toes pointed forward (a “modified V” shape). Drive through your heels to lift your torso and upper legs off the floor, then slowly lower them back down.
Warm-Up
If you are new to strength training, start by doing some easy warm-ups before your main workout. Some basic exercises for strength training to start with include: squats, lunges, push-ups, and planks.
Once you become more comfortable with strength training, you can begin to add challenging exercises for strength training. Here are a few that are especially good for developing strength and muscle:
- The power snatch: A great exercise for working on your clean and Jerk muscles. Start by using a weight that you can easily lift off the ground (around 75 percent of your one-rep max) and then snatch it overhead as quickly as possible.
- The deadlift: Another great muscle builder, the deadlift works your back, glutes, and legs. Use a weight that is heavy enough that you can feel the burn in your thighs after completing 3 sets of 10 reps.
- The bench press: This exercise will work your chest, triceps, and biceps. Begin by using a light weight and then increase the weight as you become stronger. Aim to complete 3 sets of 8 reps on each side.
Upper Body Exercises for Strength Training
There are a lot of exercises for strength training that you can do to increase your upper body strength. Here are a few that you can try:
- Barbell bench press: This is one of the great exercises for strength training, building strength and size in the chest and shoulder muscles. Lie down on a bench with a barbell across your chest. Place your hands shoulder-width apart and press the barbell up off the bench, keeping your back straight. Lower the bar back down to the starting position.
- Incline bench press: This is another one of the great exercises for strength training building strength in the chest and shoulder muscles. Lie down on an incline bench with your feet flat on the ground and shoulder-width apart. Grasp the bar with your hands slightly wider than shoulder-width apart, and press it toward your chest. Keep your back pressed against the bench, then slowly lower the bar back to the starting position.
- Dumbbell fly: Lie flat on your back on a firm surface with both arms extended straight above your head. Hold a weight in each hand, palms facing forward, and lift them straight up above your head until they’re perpendicular to the ground. Lower them slowly by bending your elbows until they’re nearly touching you rips, then raise them back up to the starting position.
Lower Body Exercises for Strength Training
If you’re looking to add some lower body strength exercises to your routine, these are a few exercises for strength training that you can try. One effective exercise for the quadriceps is the medicine ball squat. Position a medicine ball at your feet before squatting down and pressing the ball into the ground with your quadriceps. Keep your back straight and your core engaged throughout the entire movement. Perform three sets of 10 repetitions each.
You can also increase strength in your hamstrings by performing leg curls with resistance bands. Loop one end of the band around a sturdy post, then position the band around your ankles and pull to tighten it. Place your feet shoulder-width apart and curl the legs up towards your butt, maintaining a straight back. Do three sets of 15 reps per leg.
Resistance Training Exercises
1. Deadlift: This is one of the great exercises for strength training – good for beginners as it requires very little equipment and can be completed at home. To perform the deadlift, place the bar on the ground in front of you with arms extended and feet shoulder-width apart.
Drive your heels into the ground and lift the bar off the ground using your hips and legs. Keep your back flat and chest up throughout the movement. Lower the bar until it’s just below knee level, then press back up to the starting position. Repeat.
2. Bench Press: The bench press is another one of the great exercises for strength training who are beginners, as it doesn’t require a lot of equipment and is a versatile exercise that can be performed at home or in a gym setting.
To perform the bench press, lie face down on a bench with palms flat on the floor beside you. Put your feet flat on the ground in front of you so that your knees are bent 90 degrees and hips are raised off the bench. Grasp the bar with hands shoulder-width apart, then press your body weight evenly off the bench and through your arms to lift the barbell off the floor.
Keep your back flat on the bench and maintain a straight line from heels to shoulders throughout movement. Lower the barbell until it’s just below your chin, then press it back up to the starting position. Repeat.
3. Squat: The squat is another one of the great exercises for strength training and good for beginners as it’s a compound movement that works many muscles in your body. To perform the squat, stand with feet hip-width apart, toes pointed forward.
Bend knees until thighs are parallel to ground, and keep spine tall and head clear of the ground (see photo below). Drive the hips backward, so you sit down into the squat position. Keep weight distributed evenly through the entire body as you extend the legs back to a standing position. Repeat.
Conclusion
Strength training is an important part of a healthy lifestyle, and this list of exercises will help you get started on the right foot. Strength training not only helps to build muscle mass but also improves your balance, coordination, and stamina. If you are new to strength training or if you are looking for ideas on how to modify certain exercises for beginners, be sure to check out this list. There’s something here for everyone!
