5 Essential Strength Training Movements for Beginners

BBrandon December 19, 2023 7:02 AM

Starting a strength training routine can be a daunting task, especially if you're a beginner. But don't worry! Breaking it down to essential movements can make it a lot simpler. Here are the 5 essential strength training movements that every beginner should master.

1. Squats

Squats are the king of strength training movements. They work all your major muscle groups including your quadriceps, hamstrings, and glutes. Moreover, they also strengthen your core, which is essential for maintaining a good posture and preventing injuries. Here's how you perform a basic squat:

  • Stand with your feet shoulder-width apart.
  • Keep your chest up, pull your shoulders back, and engage your core.
  • Lower your body as if you're sitting on a chair until your thighs are parallel to the floor.
  • Push back to the starting position.

2. Deadlifts

Deadlifts are another fundamental strength training movement. They target your lower back, glutes, and hamstrings, and also help to improve your grip strength. Here's how to perform a deadlift:

  • Stand with your feet hip-width apart and a barbell on the floor in front of your shins.
  • Bend at your hips and knees, and grasp the barbell with an overhand grip.
  • Keeping your back straight, pull your torso back and up, thrust your hips forward, and stand up with the barbell.
  • Lower the barbell back to the floor, keeping it as close to your body as possible.

3. Bench Press

The bench press is a classic upper body strength training movement. It targets your chest, shoulders, and triceps. Here's how to perform a bench press:

  • Lie on a flat bench with your feet flat on the floor.
  • Grip the barbell with your hands just wider than shoulder-width apart.
  • Lower the bar to your mid-chest.
  • Press the bar back to the starting position.

4. Overhead Press

The overhead press is a powerful strength training movement for your shoulders and triceps. It also helps to improve your core stability. Here's how to perform an overhead press:

  • Stand with your feet shoulder-width apart.
  • Hold a barbell at shoulder level with your hands just wider than shoulder-width apart.
  • Press the bar overhead until your arms are fully extended.
  • Lower the bar back to the starting position.

5. Pull-ups

Pull-ups are a great strength training movement for your back and biceps. They also help to improve your grip strength. Here's how to perform a pull-up:

  • Grip a pull-up bar with your hands shoulder-width apart.
  • Hang from the bar with your arms fully extended.
  • Pull yourself up until your chin is above the bar.
  • Lower yourself back to the starting position.

These five movements form the backbone of any good strength training program. By mastering these, you'll be well on your way towards building a strong, fit body. Remember, always perform these movements with proper form to prevent injuries and get the most benefits.

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