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    Top 10 Strength Training Exercises for Beginners

    Posted by Sport&Health on Feb 1, 2017 12:08:55 PM

    New to a fitness routine and not sure where to begin? Our personal trainers have put together their top 10 moves for beginners to get you started on the right track. To help you ease into your new plan, we recommend using your own bodyweight or light dumbbells until you are comfortable with the moves. And if you need help with any of these exercises, be sure to ask one of our friendly trainers for some tips - they'd be happy to show you the ropes!

     

    1. Squat

      This powerhouse move strengthens your core as well as your entire lower body. Tip: Be sure to keep your knees over your ankles to prevent knee pain or discomfort.  
    2. Reverse Lunge

      In addition to working your lower body, this move also challengers your balance and core. Tip: To protect your knees, be sure to keep your front knee  directly over your ankle.
    3. Push-Up

      This tried-and-true move works your arms, back, chest and core. Tip: If a standard pushup is uncomfortable for your wrists, take it to the wall! Stand with your feet farther away that your arms, and lower yourself towards the wall. Step farther out to make the move more challenging.  
    4. Plank

      Although designed to build a strong core, this move works just about every muscle in your body!  Tip: Keep your spine completely flat, not rounded, to protect your lower back and fully engage your core.
    5. Lateral Raise

      You’ll work both your shoulders and upper back with this move. Tip: A little goes a long way with this move. Be sure to go easy on the weight until you’ve perfected your form.

    6. Chest Press

      This move, while focusing on the chest, is also amazing for strengthening your arms and shoulders. Tip: Use an adjustable bench at the gym to target your chest form multiple angles.
    7. Bicep Curl

      One of the simplest moves to master, the bicep curl is perfect for sculpting your arms. You can perform the move sitting or standing - just be sure to keep your core engaged! Tip: Once you’ve mastered this move, try adding it to your squat or lunge to save time in the gym!
    8. Overhead Press

      Sculpt beautiful shoulders with this classic move! Tip: Though this move can be performed sitting or standing, standing will work more of your body as you keep your core engaged.
    9. Superman

      We prefer this move over the classic sit-up, as it targets both your glutes and core. Tip: Make the move more challenging by increasing the length of time spend in the up (superman) position.
    10. Glute Bridge

      This functional exercise will help fire your glutes - important for preventing injury, improving performance and fitting into your jeans! Tip: One you are comfortable with the basic move, try holding one leg in the air as you lift.

     


    Did you know?

    All new members of Sport&Health receive a complimentary SmartStart session with a personal trainer when joining the club. Together, you’ll review your health and medical history and identify your fitness goals. Our movement analysis will identify physical imbalances in strength and flexibility contributing to chronic joint pain, back pain, headaches and more. We'll pinpoint your troubled areas, train them and help you resume a pleasant, pain-free existence.You’ll leave the session with a customized fitness and nutrition plan tailored to your goals and lifestyle! 

     

    Topics: Articles

    Sport&Health

    Written by Sport&Health