There may be hundreds of strength training exercises out there, so listing them all will be next to impossible. And every day, you’re also likely to read about how a professional trainer has developed a new variation of a particular workout that promises to be the most effective of them all. It just adds up to the confusion.
Use an Instructor to Learn Strength Training Exercises
If you are new to strength training, the first thing you need to learn is how to do strength training exercises properly. If you can afford it, get a qualified fitness instructor who can teach you all the necessary techniques. The instructor can take note of your fitness goals and also consider your limitations, so that you are properly aligned and you execute the exercise correctly.
Use a Video to Learn Strength Training Exercises
If you can’t get an instructor to help, don’t just rely on written descriptions of the exercise. “Google” each exercise you read about and watch the instructional videos of how they are done. Try to do each exercise slowly at first until you master the movement. Your focus should be on perfecting the technique first, rather than trying to be as fast as you can or lift as much as you can.
Example of a Video on Strength Training Exercises:
Strength Training Exercises Using Equipment
You should also make sure that you know how to use various machines and weights properly. There are many kinds of weights used in strength training, such as barbells, dumbbells, kettlebells, stability balls, medicine balls, and benches. And there are also other machines which replicate rowing. Again, your best bet here is to have an expert demonstrate the proper techniques for each type of equipment or follow along with a video.
Now we come to one of the more difficult aspects, which is choosing the strength training exercises that you will perform. Opinions on this matter are quite varied, so it all depends on what you can actually do and what you would prefer to do. It also depends on your skill level, and you also should note that each exercise targets specific muscles in your body.
For beginners, you need to do basic exercises first before you progress to the more advanced ones. Chest presses, bicep curls, triceps kickbacks or extensions, overhead presses for the shoulders, and reverse flies for the back are great for your arms and upper body.
Lunges and Squats are also common exercises for the lower body, but beginners with weak joints may not find them suitable. The better alternatives include side-lying or standing leg lifts which focus on the inner and outer thigh, hamstrings curl for the back of the thigh, and quadriceps extensions for the front of the thigh.
You should also remember to strengthen your core muscles as well, with exercises like the planks. Planks are very popular, as they work on the core as well as the shoulders and lower back. The core muscles are those muscles in your abs and lower back area. You absolutely need a stable core, especially if you engage in strength training. Even if you have extremely strong arms and legs, you can easily hurt yourself doing a bicep curl if you don’t have a stable core.
If you decide to hire a fitness instructor, follow their advice if it makes sense to you. If you decide to learn from videos in your home, a good start would be to sign up for the MyFitnessNut.com Newsletter and get three different workout programs that you can use to learn strength training exercises from.