A Complete Strength Training Guide For Beginners

Whether you bring in all the groceries in one trip or match your friend group’s high energy after a hard day at work, feeling strong and capable due to improved physical performance is what most people yearn for. Strength training gives you just what you need in this regard and you can enjoy your life while actively overcoming the various physical obstacles that life throws at you – without being at a disadvantage.

Strength training is a rather simple type of exercise that employs resistance training with free weights, fixed weights and machine weights. However, you are not alone in feeling overwhelmed while attempting to organize your entry into this type of exercise.

Read this strength training guide for beginners to find out about what strength training is, the benefits of doing it, as well as a set of useful strength training workouts that you can engage in as a beginner.

What Is Strength Training?

Strength training is the secret to flexibility, mobility, enhanced performance, and a reduced chance of injury, regardless of your age or level of athletic ability.

It is a style of exercise that can involve many various types of physical activities to help you enhance your muscular strength and grow muscle mass. The purpose of strength training is to give the body a stimulus that requires an adaptation response. Essentially, weight is applied and when the muscle is overloaded, it works toward adapting to that new weight which will in turn make the muscle stronger.

The main types of strength training include:

  • Muscular Hypertrophy — Strength training that stimulates muscle growth with moderate-to-heavy weights, which is also known as muscle building.

  • Muscular Endurance — The endurance of your muscles refers to the length of time that they sustain exercise. High repetitions of light weights or bodyweight are usually used in training for muscular endurance.

  • Circuit Training — This form of full-body conditioning involves cycling through various exercises with little to no rest in between.

  • Maximum Muscular Strength — This type of exercise involves low repetitions (usually 2–6) and heavy weights to improve your strength.

  • Explosive Power — The goal of this training is to improve your power output by combining power and speed.

The Benefits Of Strength Training

There is more to strength training than its ability to make you stronger and more toned. Besides benefiting your heart, it can lower cholesterol, improve posture, and maintain your metabolism because muscular tissue burns more calories than fatty tissue.

Despite popular opinion, strength training is not a workout meant for bodybuilders who lift weights at the gym. To prevent the natural loss of lean muscle mass that comes with aging, strength or resistance training is beneficial to people of all ages and fitness levels. Strength training has proven to provide a number of invaluable benefits, from reduced stress to lower cholesterol as well as increased muscle mass, improved body composition, decreased risk of injury, increased bone density and improved sleep. People with chronic health conditions, such as obesity, arthritis, or heart disease, can also benefit from it.


Strength Training Workouts For Beginners

  • Crabwalk and press up  — Take three steps sideways in a high plank position while keeping your back straight and bracing your core. Drop to your knees if necessary to perform a push-up. Crab-walk back to the starting position.

  • Tricep dips — Hold the edge of a bench or chair with your fingers, palms facing down. Put your feet on the ground, knees bent. You should keep your arms straight as you scoot forward until your hips and glutes are in front of the seat. As you lower your hips, make sure your forearms are parallel to the floor. Start by pushing down with your arms as you lift your body up.

  • Body weight tempo squat — Place your feet hip-width apart on the ground, and lower your posterior back until it is parallel to your knees. Knees should not be crossed over toes. Two counts should be held. Return to standing after four counts. As you go, squeeze your glutes. Afterward, pause for two counts and repeat.

  • Dumbbell Bench Press  —  Lie faceup on a bench, holding a dumbbell in each hand. Dumbbells should be lowered to the sides of your chest then return them to the starting position.

  • Kettlebell deadlift — Put a heavy kettlebell on the ground in front of you. You should stand shoulder-width apart when picking up the kettlebell.

A strength training program can help you maintain and increase your muscle mass at any age. Therefore strength training is undoubtedly beneficial to your health making it the ideal type of workout for beginners. To benefit from strength training, you don’t have to lift weights for hours on end. Strength training sessions of 20 or 30 minutes can result in significant improvements in your strength, power and endurance.

For better health, try strength training exercises at the best gym in Dubai, The Warehouse Gym.

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