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5 weight lifting exercises for beginners

1.

To begin, breathe in deeply.

Inhale as you return to the starting position.

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Repeat the same movement on the other side.

Do: three sets of five reps per side.

Youll also activate your calves and core, especially when you add weight to the exercise, says Ertel.

Woman walking on a treadmill at the gym.

As you squat, keep your chest upright and spine neutralso dont overarch or tuck your tailbone under.

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Ensure that your forward knee stays over your shoelaces, says Saunders.

Focus on maintaining your balance and not swaying from side to side as you lunge.

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Do:three sets of eight to 10 reps per side.

Saunders recommends this to beginner clients, as its especially beneficial for your posture.

Description: Stand with your feet hip-width apart.

Healthy female training in the gym, performing a hip thrust.

Start holding your weights or fists in front of your shoulders with your palms facing each other.

Then you’ve got the option to work up to standing.

Do: three sets of eight to 10 reps.

5.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

How to:First, stand alongside a bench or box thats about knee-high.

Keep your right hand under your shoulder and your knee directly under your hip for stability.

Placed your left foot on the floor for support.

Start holding a five to 10-pound dumbbell in each hand with your feet hip-width apart.

Hinge forward sending your hips behind your heels and softly bending your knees.

(Torso can be tilted at 45 degrees or parallel to the floor.)

Extend your arms down to the floor, palms facing each other.

Do: three sets of 10 reps per side.

How much weight should I start with?

you’re free to start each of these exercises using just your body weight.

How often should I strength train when Im first starting?

As with most forms of exercise, consistency is key with weightlifting.

However, the best exercise plan is one that you’ve got the option to follow.

This gives your growing muscles a chance to develop and recover before you stress them again.

Your gym might be downright huge, with seemingly endless rows of machines and free weights.

Saunders recommends sticking to one area, which can help make things feel more manageable.

You may also want to bring a buddy.

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