Strength training is the type of workout you need if you want to build a defined, muscular physique. It includes a variety of exercises that provide numerous benefits to gym enthusiasts, regardless of one’s fitness level.

In this beginner's guide, we highlight some strength training workout techniques you can get started with instantly.

Why Strength Training?

Most people only think of weightlifting as the only strength training method capable of giving the best muscle pump; however, that is not entirely accurate. Your muscle strength can be improved using other methods like resistance bands, your own body weight, and well-known weight machines.

Strength training is a game-changer for your fitness goals. Lean muscle mass diminishes with age, and if you do not do anything to replace that loss, your body fat percentage will increase.

Benefits of Strength Training

Your fitness journey would be incomplete without some resistance training and muscle building. With strength training, you can:

Avoid injury: Strong muscles implies supported bones and connective tissues, all contributing to a more stress-resistant body.
Burn more fat: The more you work out, the more calories you burn daily.
Improved confidence: As you keep up the strength training routine, you’ll feel more confident in your body.

Build Strength and Tone Muscles

Toning and building muscles are two of the most common goals of strength training.

Muscle toning is an exercise for defining your muscles and growing a lean physique, while muscle building requires more focus on bulking up. Each of these has a specific approach to diet and exercise regimens.

The ultimate goal of muscle building is to increase muscle mass and thus make it stronger. Although there is no exact weight range for each person, we can safely recommend some general rules:

Start slow and work your way up by gradually increasing your reps.

Your last few weight reps should push you to failure without compromising your form. A weight is too heavy if you struggle to maintain proper form till the end, and if you keep this up, you risk injuring yourself.

Eat meals rich in protein, healthy fats, and carbohydrates.

Muscle toning involves regular weightlifting with light to medium weights and high reps. To build a lean frame, you may need to prioritize your cardio. If you find yourself becoming bulkier than you would like, cutting back on intense strength training is critical.

Strength Training Workout for Beginners

As you dive into these strength training exercises for beginners, please keep in mind the recommended form to carry out these workouts.

Overhead Press:

Muscles Worked: Shoulders, Triceps

Barbell

Position a barbell at shoulder level, grip it with your palms facing forward, and stand with your feet shoulder-width apart. Lift the barbell overhead until your arms are fully extended. Lower the barbell to shoulder level with control, maintaining a controlled movement throughout.

Form tip: Focus on engaging your shoulder and tricep muscles while keeping a stable core. Avoid excessive arching of your lower back, and ensure that your wrists stay aligned with your forearms during the entire exercise.

Dumbbell

Hold a dumbbell in each hand at shoulder level, palms facing forward, and stand with your feet shoulder-width apart. Dumbbells should be held overhead until your arms are fully extended. Lower the dumbbells to shoulder level with control.

Form tip: Maintain a strong and stable core, avoid excessive arching of your lower back, and ensure your wrists are aligned with your forearms throughout the movement.

Weight selection tip: Use a relatively easier weight to perform this workout with proper form and work your way up.

Bodyweight Squats:

Muscles Worked: Quadriceps, Glutes, Hamstrings

Standing with your feet shoulder-width apart, lower your body into a squat by bending your knees and pushing your hips back. Your chest should be facing up, your core should be locked, and you should feel the weight on your heels. Push through your heels repeatedly until you hit your reps.

Form tip: Maintain proper squat form by keeping your knees aligned with your toes and avoiding excessive forward lean.

Progression tip: To increase the intensity, you can try adding a resistance band around your thighs or holding a dumbbell or kettlebell at your chest.

Push Ups:

Muscles Worked: Chest, Shoulders, Triceps

As you lie in a high plank position, your hands should be slightly wider than shoulder width. Slowly lower your body by bending your elbows until your chest nearly touches the ground. Push through your hands to straighten your arms and return to the starting position.

Progression tip: If regular pushups are challenging while working out, you can perform them on your knees or against an elevated surface.

Chest Press:

Muscles worked: Chest, Shoulders, Triceps

Barbell

Lie down on a flat bench with a barbell gripped firmly, hands slightly wider than shoulder-width apart, and palms facing forward. Lower the barbell towards your chest while keeping your elbows at a 90-degree angle. Press the barbell upward, fully extending your arms.

Maintain control as you slowly lower the barbell back to the starting position, feeling the chest muscles engage throughout the movement.

Form tip: Throughout the exercise, focus on keeping your shoulder blades retracted and maintaining a stable core. Avoid excessive arching of your lower back to protect your spine and maintain proper alignment.

Dumbbell

Lie down on a bench or mat with a dumbbell in each hand, palms forward, and elbows bent at a 90-degree angle. Press the dumbbells up, extending your arms fully.

Maintain control throughout the movement as you slowly lower the dumbbells back to the starting position.

Form tip: Keep your shoulder blades retracted and maintain stability in your core throughout the exercise. Avoid excessive arching of the lower back.

Weight selection tip: Choose a weight that challenges you while allowing you to maintain proper form. Gradually increase the weight as your strength improves.

Wrapping Up

When you begin strength training, you help your muscles communicate better together, building endurance over time.

Finally, it all comes down to figuring out what works best for you, which may require some trial and error at first. It is generally not a good idea to rapidly increase your weight unless you are using the proper form.

Feeling sore and tired are signs that your body is adapting to this change; they’re called delayed onset muscle soreness. If, however, they are persistent, you should observe more rest days in between your workouts.

Talk to a World Gym personal trainer to develop a customized workout plan for you, today. Find us in your city here