{"id":56172,"date":"2017-02-16T07:15:21","date_gmt":"2017-02-16T12:15:21","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=56172"},"modified":"2022-04-27T05:21:53","modified_gmt":"2022-04-27T09:21:53","slug":"weightlifting-exercises-beginners-strength","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/weightlifting-exercises-beginners-strength\/","title":{"rendered":"6 Weightlifting Exercises to Build Serious Strength"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/em><\/figcaption><\/figure>\n

If you steer clear of the weight room<\/a> as often as you try to get out of burpees<\/a>, we have some news: Those big dumbbells and barbells could provide the key to unlocking your strength potential. (Not to mention getting you lean and sculpted!) But because\u00a0they don\u2019t come with instructions \u2014 and asking swole strangers can be downright intimidating \u2014 we\u2019ve got your first step to gaining the knowledge and confidence to command those weights<\/a>. Just grab the heavy ones while you\u2019re at it!<\/p>\n

RELATED: <\/strong>Strength Training for Beginners: Your Guide to Reps, Sets, Weight<\/a><\/p>\n

The Case for Lifting Heavy<\/h2>\n

Whether you\u2019re considered cardio royalty<\/a>, love light weights and high reps, or you\u2019ve never stepped foot into a gym, we have a strong case for making a heavy change.<\/p>\n

For starters, continuously putting greater demands on the body \u2014 a training technique known as progressive overload, which forms the base of this plan \u2014 translates into better fitness performance<\/a> and easier everyday movements<\/a>. \u201cIf you want to improve your marathon time<\/a>, drive the ball farther in your golf game or be able to pick up your toddler, strength training with heavy weights should be a priority,\u201d says Dan Trink, CSCS, co-founder of Fortitude Strength Club<\/a> (aka The Fort). \u201cWhen done with good technique and programming, training with heavy weights can improve tendon and ligament strength, too, which helps mitigate injuries whether on the field, the court, the track or just in daily life.\u201d<\/p>\n

If you\u2019re still not convinced, consider this: For those stuck in a training rut, heavy loads push you to bust through a fitness plateau by providing a new stimulus your body needs to adapt to over time, says Trink. Better yet, going for some big guns can improve body composition<\/a> and bone density. Fitter body, stronger bones, easier every movements \u2014 heavy lifting is a triple threat.<\/p>\n

RELATED: <\/strong>19 Reasons to Work Out (Beyond the Perfect Body)<\/a><\/p>\n

First Steps for First-Time Lifters<\/h2>\n

So where\u2019s a newbie iron slinger to start? It can be as simple as mastering a few basic lifts. But before you grab a set of 30-pounders, it\u2019s important to nail down proper form<\/a> and safe technique with moderate weights. You\u2019ll know you\u2019re at a solid starting weight if you feel like you have two more reps left in you after the prescribed five to six, Trink explains.<\/p>\n

Keep in mind, you don’t\u00a0need to pull a U-ey on your existing workout routine in favor of the weightlifting road. Of the six strength exercises below, Trink suggests working one or two into your training session once per week. You could choose a new one each day or if you\u2019re opting for two, go with one that focuses on the upper body<\/a> and one lower body<\/a>. Now let\u2019s get ready to lift!<\/p>\n

RELATED: <\/strong>The 15 Most Underrated Exercises, According to Trainers<\/a><\/p>\n

6 Beginner-Friendly Weightlifting Exercises<\/h2>\n

These six weightlifting exercises form the foundation of functional movements. As you get stronger, you can keep adding new variations, says Trink. To launch your super strength workout, perform five sets of five to six reps \u2014 25 to 30 total reps of each move. Always take at least a 90-second to two-minute breather between each set.<\/p>\n

Keep the reps and sets the same for four to six weeks, but add two to five percent more weight each week. Then, to continue challenging the body (using the principle of progressive overload), grab an even heavier set of weight and drop down to three reps for seven to eight sets. Do this for the next four to six weeks. Remember, what doesn\u2019t challenge you won\u2019t change you.<\/p>\n

\"Weightlifting
GIFs: Mallory Creveling \/ Life by Daily Burn<\/figcaption><\/figure>\n

1. Hex Bar Deadlift<\/h3>\n

How to: <\/strong>Start standing tall, inside of the hex bar with feet hip-width apart (a)<\/strong>. Push your hips back as far as possible, while still\u00a0maintaining a vertical shin position. Bend your knees until you can grab the bar with both hands (b)<\/strong>. With your knees slightly bent, back flat and abs tight, stand straight up, engaging your glutes (c)<\/strong>. Hinge at the hips again and lower your chest back down\u00a0\u2014\u00a0maintain that flat back \u2014 until the weight lightly touches\u00a0the floor (d)<\/strong>. Stand again and repeat. At the end, slowly lower the bar back to the ground, just as you did to pick it up.<\/p>\n

Form focus: <\/strong>Keep your chest up and maintain a neutral spine (no arching or rounding the low back) throughout the entire exercise. If you\u2019re using a regular barbell, you\u2019ll follow these same steps, but hold the bar directly in front of you, hands about shoulder-width apart.<\/p>\n

RELATED: <\/strong>The 5 Most Important Lifts to Master<\/a><\/p>\n

\"Weightlifting<\/h3>\n

2. Single-Arm Dumbbell Row<\/h3>\n

How to: <\/strong>Start in a split stance (one foot in front of the other), back flat and torso leaning slightly forward. Hold a dumbbell in the opposite hand of the front foot. Your other hand should be on a box or bench to support your weight (a)<\/strong>. With the dumbbell hanging directly under your shoulder, pull it up toward your hip (b)<\/strong>. Lower it back to the starting position and repeat (c)<\/strong>. Finish all reps on one side before switching to the other.<\/p>\n

Form focus: <\/strong>It\u2019s common to want to shrug your shoulders up toward your ears during this move. But instead, roll your shoulders down your back \u2014 you\u2019ll want to hit the opposite position of hunching over a computer.<\/p>\n

\"Weightlifting<\/h3>\n

3. Back Squat<\/h3>\n

How to: <\/strong>With a barbell in the racked position, stand under it so the barbell is behind your head and resting on your traps (the muscle in your upper back that runs from your neck to just below your shoulder blade). Grasp the bar with both hands just outside shoulder-width (a)<\/strong>. Unrack the bar and carefully take one step back with each foot. Feet should be hip-width apart or just slightly wider, toes pointing slightly outward (b)<\/strong>. Take a big breath into your belly, tighten your abs and drive your elbows toward the floor. As you hinge at the hips and bend your knees, sit straight down into a squat<\/a>. Go as low as you can, without your back rounding. Ideally, you want your hip crease lower than the top of your knee (d)<\/strong>. Stand straight back up, without locking your knees at the top (e)<\/strong>. Repeat.<\/p>\n

Form focus: <\/strong>The goal is to sit your body straight down between your ankles, while keeping your torso upright. Keep your weight in your heels and look forward throughout the entire exercise.<\/p>\n

RELATED: <\/strong>How Low Should You Squat? (And How to Improve It)<\/a><\/p>\n

\"Weightlifting<\/h3>\n

4. Overhead Press<\/h3>\n

How to: <\/strong>Hold a barbell at your collar bones, hands just outside shoulder width and feet directly under hips (a)<\/strong>. Engaging your abs, press the bar straight up, passing it close to your face (b)<\/strong>. Once the bar passes your forehead, press it back slightly so it ends up over the base of your neck at the top of the movement (c)<\/strong>. Slowly and with control, bring the bar back down to just above your collar bone (d)<\/strong>. Repeat.<\/p>\n

Form focus: <\/strong>\u201cToo many people finish with the bar forward, over the bridge of the nose,\u201d says Trink. This leads to an unstable overhead position, so aim to push it up and just slightly back.<\/p>\n

\"Weightlifting:<\/h3>\n

5. Bench Press<\/h3>\n

How to: <\/strong>Lie on your back on a bench with feet planted firmly on the floor. Your eyes should be directly under the bar (a)<\/strong>. Grab the bar, with hands just outside shoulder width. Then unrack it and hold it over your chest (b)<\/strong>. Lower the bar to your chest or just above it if you don\u2019t have the full range of motion (c)<\/strong>. Drive the bar straight up again (d)<\/strong>. Repeat before re-racking.<\/p>\n

Form focus: <\/strong>While a slight arch in your lower back is OK, try to keep your back against the bench as much as you can through this move. Also, pull your elbows in toward your ribcage as you lower the bar to keep them from flaring out to the sides.<\/p>\n

RELATED: <\/strong>Why Range of Motion Matters for Your Strength Training Goals<\/a><\/p>\n

\"Weightlifting<\/h3>\n

6. Chin-Ups<\/h3>\n

How to: <\/strong>Start with your hands on a stable bar, about shoulder-width apart, palms facing you and elbows straight (a)<\/strong>. With abs engaged, toes pointed and legs straight and slightly in front of your torso, drive your elbows down toward the floor and pull your chest up to the bar (b)<\/strong>. Slowly lower yourself back down and repeat.<\/p>\n

Form focus: <\/strong>There\u2019s no shame in needing assistance for this one. Grab a resistance band and loop it around your feet to help you pull yourself up<\/a>.<\/p>\n

Not a Daily Burn member? Sign up at\u00a0dailyburn.com<\/a>\u00a0and start your free 30-day trial today.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

The secret to getting sculpted and strong: heavier weights. These six beginner-friendly weightlifting exercises will help you reach all your strength goals. <\/p>\n","protected":false},"author":51,"featured_media":56180,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[266,289,105,281,341,353,154,99,100],"class_list":["post-56172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-beginner","tag-exercise","tag-free-weights","tag-strength-training","tag-tax1living-well","tag-tax2weight-training","tag-weight-training","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=56172"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56172\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/56180"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=56172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=56172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=56172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}