Strength-training exercises are important for everyone, regardless of age or fitness level. These exercises can help improve overall health, increase bone density, and reduce the risk of injuries. Here are some basic strength-training exercises that everyone should do to get started!
Get a Medical Check-Up
It is important to get a complete medical checkup before starting any kind of strength-training program. This will help you identify any health risks or conditions that may impact your ability to strength train safely. No matter your age, it’s important that you consult with a doctor before starting any new exercise program. For example, getting a bone density test can help you determine if you are at an increased risk for bone fractures and can help guide your training program.
When starting a strength-training routine, it is important to start slowly and gradually increase the intensity and duration of the exercises. This will help prevent injuries and allow your muscles time to adapt to the new routine. Remember, always consult with a doctor before starting a new program, especially if you have any pre-existing conditions.
Before anything, warm up!
Before starting any strength-training exercises, it is important to warm up your muscles. This can be done by doing some light cardio exercises, such as walking or jogging, for 5-10 minutes. This will help get your heart rate up and prepare your muscles for the workout ahead. In addition, warming up your joints and muscles is an important part of any workout routine. It helps prepare your body for the activity ahead and can help reduce the risk of injuries.
Basic Strength-Training Exercises
Once you have completed your warm-up, it’s time to start your strength-training exercises! There are many different types of exercises that you can do, but here are some basic exercises that everyone should start with:
Squats
Squats are one of the most important exercises you can do because they work your entire body. They improve strength, flexibility, and balance, and they also help to burn calories. Squats are a great way to get started on your fitness journey, and they can be done anywhere with no equipment required!
When doing squats, it is important to remember to always be safe and use proper form. Here are a few tips for safely doing squats:
- Make sure your feet are hip-width apart and parallel to each other.
- Point your toes outward slightly.
- Keep your back straight and core engaged.
If you feel your knees start to hurt, stop doing the squats and consult your coach about it. Your form might be wrong, or you might not be ready to do that particular exercise yet.
Lunges
Lunges are another great exercise for beginners. They work your legs, hips, and core, and they can be done anywhere with no equipment required! Lunges are a great way to improve strength, balance, and flexibility.
When doing lunges, it is important to remember to always use proper form. Here are a few tips for safely doing lunges:
- Make sure your feet are hip-width apart and parallel to each other.
- Point your toes outward slightly.
- Keep your back straight and core engaged.
- Lunge forward with your front leg, keeping your back leg straight.
- Lower your body until your front thigh is parallel to the ground and your back knee is an inch or two above the ground.
- Push off with your front leg and return to the starting position.
If you find that your knees or toes are hurting when doing lunges, stop immediately and consult your coach. It can be dangerous to continue doing lunges with improper form.
Bench Press
The bench press is a great exercise for strengthening your chest, arms, and shoulders. It is a weight-bearing exercise that can help improve bone density. The bench press can be done with free weights or a Smith machine.
Take note of how you can perform a proper bench press:
- Start by lying on your back on a flat bench with your feet firmly planted on the ground.
- Your grip should be just wider than shoulder-width.
- Arch your lower back and drive your heels into the ground. This will help to stabilize your body.
- Lift the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.
- When the barbell reaches your sternum, drive it back up to the starting position and lock out your elbows.
If you are using a Smith machine, be sure to set the safety pins at a level that will prevent the weight from going too low. This will help to keep you safe and prevent any injuries. The same goes for using free weights; don’t immediately go for the heaviest. Proper form and safety are more important than the amount of weight you are lifting.
Conclusion
These are just a few basic strength-training exercises that everyone can do to get started on their fitness journey. Remember to always warm-up before starting any workout routine and to use proper form when doing each exercise. As you get stronger, you can add more exercises to your routine. Be sure to consult your coach before starting any new exercise routine to make sure you are doing it correctly and safely!
