Six Essential Weight Lifting Moves for Beginners
When you’re just getting into lifting weights, the variety of exercises can be overwhelming. To help you out, use these essential weight-lifting moves to start toning your muscles.
- Chest Presses
The chest press is a great exercise for working your shoulders and triceps and an essential beginner move. Start with your back on the floor or lie on a flat weight lifting bench. Grab a dumbbell with each hand.
Your palms should be facing down. Bend your elbows to a 90-degree angle and bring the dumbbells to each side of your chest. This is the starting position.
Bring the dumbbells up and then together. When lifting the dumbbells up, use your chest muscles to start the upward movement. Slowly bring your arms back to your sides to complete one repetition.
- Glute Bridges
Glute bridges offer an effective exercise for toning your glutes. However, they also work your entire core. Lie on your back and bring your knees up so that your feet are flat on the ground.
Hold the dumbbells on your hips and keep your feet apart about the distance of your hips to complete the starting position.
Press through the bottoms of your heels to bring your hips upward while contracting your glutes. As you bring your hips up, you should create a straight line from your knees to your shoulders. Hold this pose for two counts before returning to the starting position and completing one repetition.
- Bent-Over Rows
Bent-over rows work quite a few muscle groups, making it a useful exercise to master. Start with a dumbbell in one of your hands. Move the opposite leg forward with a slight bend in your knees. Rotate your hips so that your torso is positioned toward the ground. This is the starting position.
Raise the dumbbell to your chest, while keeping your elbow tight to your side. Lower the dumbbell back to the starting position to finish one repetition.
- Basic Stiff-Leg Deadlifts
The basic stiff-leg deadlifts also work a variety of muscles, though the hamstrings are the main target of this exercise. Hold a dumbbell in each hand and keep your feet about hip-width apart with your knees bent to start the exercise.
Bend your knees to lower your body and keep the dumbbells close to the sides of your legs. While keeping your core tight, press through the bottoms of your heels to return to the starting position and complete one repetition.
- Shoulder Presses
While the shoulder presses target the shoulders, they also help work the triceps and extend your elbows. Hold a dumbbell in each hand and keep your feet a little wider than hip-width apart. Face your palms forward and bend your elbows to place the dumbbells at shoulder height. This is the starting position.
Lift the dumbbells while keeping your elbows facing straight forward. Hold the fully extended pose for a moment before lowering the dumbbells and returning to the starting position.
- Goblet Squats
The goblet squats target your core, while also helping to improve your core squat performance. For this exercise, hold a dumbbell in both hands and bring it to your chest. Keep your elbows close to your body and your feet about hip-width apart. Bend the knees and lower your butt to the starting squat position.
Press the knees out and keep your weight on your heels. Push through the bottoms of your heels to return to the starting position and complete one repetition.
These six weight-lifting exercises are a great starting point for beginners. However, you’ll eventually need to increase the variety of exercises that you perform.
At Be Your Best with PT, we offer custom, one-on-one personal training to help you maximise your results. Contact us today for help determining the best weight-lifting exercises based on your specific goals.