Safe strength training exercises for beginners!
Strength training is a great way for beginners to improve overall health and fitness!
Below I have selected some of my favourite beginner-friendly strength exercises that target different muscle groups.
BEFORE WE BEGIN
Start with a level that allows you to complete 8-12 repetitions with proper form.
As you become more comfortable and stronger, you can increase the intensity of your workouts.
Consult with a professional before starting a new exercise program, especially if you have pre-existing health conditions.
SAFE BEGINNER EXERCISES
GLUTE BRIDGES
Muscles targeted - The bum (glutes), back of upper legs (hamstrings) and front of upper legs (thighs)
HOW TO:
Lie on your back with your knees bent and feet on the floor
Press your feet into the floor and lift your hips up
Hold the hips off the floor and try to squeeze your bum, whilst drawing your bellybutton in.
Slowly lower your hips to the floor.
Repeat 8-12 more times
MY EXTRA TIP: If you can’t feel your glute muscles at first, that’s ok, place your hands on your bum as you do it to help build the mind and body connection.
SINGLE LEG EXTENSIONS
Muscles targeted - Stomach (abdominals)
HOW TO:
Lie on your back and bring your knees into your chest, with hands by your side
Try to press your back into the floor and feel your tummy muscles engage.
Take a breath in, and as you exhale extend your right leg out - keeping your back on the floor
Bring your right leg in as you inhale
Keep alternating legs until you have completed 12x
MY EXTRA TIP: If you can’t yet feel your abdominals do you few rounds of deep breaths, placing your hands on your stomach, do the longest exhale you can until you feel your muscles contract.
BIRD DOG
Muscles targeted - Back & Stomach (the core), Shoulders & Glutes
HOW TO:
Start in a hands and knees position
Spread your fingers and thumbs wide, and lift out of your shoulders and hips
Lift your right leg straight off the floor and your left arm straight off the floor
Hold and lift again out of your hip and shoulder, and draw your belly button in.
Change sides, and continue until you have completed 12x
EXTRA TIP: Keep your eyes open for balance and try to make a straight line from finger tip to toes.
WALL SIT
Muscles targeted - Upper legs (Thighs)
HOW TO:
Stand with your back to a stable wall
Keep your back against the wall and walk the feet forwards until your legs are in a diagonal line.
Slide your hips down the wall until your hips are level with your knees
Hold for as long as possible, whilst breathing deeply
EXTRA TIP: Make sure your legs are in a right angle position or bring the hips higher than your knees, if it puts too much pressure on your knees.
FRONT LYING BACK RAISES
Muscles targeted - Back (Erector Spinae), Bum (Glutes) and Back of the Shoulders (The Latissimus Dorsi)
HOW TO:
Lie on your stomach
Bring your hands by your temples with your arms bent out to the sides
Squeeze your bum and push your hips into the floor
Lift you chest, arms and head and push your thighs into the floor
Hold for at least two counts and squeeze your shoulders down your back
Slowly lower to the floor, repeat 12x
EXTRA TIP: If it too much for your back, keep your head and chest on the floor and just lift your arms and squeeze your shoulders down your back.
THE TAKEAWAY
Create a workout that includes 8-12 repetitions, and repeat 2 rounds of:
Glute Bridges
Single Leg Extensions
Bird Dog
A Wall Sit (hold this one as long as you can)
Back Raises
Progressing the exercises
Repeat these exercises at least 2x a week for a month, and then increase the intensity of the exercises by going slower, adding longer holds in the exercises or using bands or weights.
My top advice for my clients is:
GO SLOWER and hold the exercise as you try to squeeze the muscles, to give you time to connect your mind to your muscle.
VISUALISE the muscle engaging as you do the exercise.
PUT YOUR HAND ON THE MUSCLE you are working to help build the mind body connection.
REMEMBER when you first begin strength training, you may not be able to feel all your muscles engaging, and this is normal. Over time you will build up the neuromuscular pathways that connect your brain to your body, which will help you to feel your muscles engaging as you exercise.
