Beginning a strength training journey can feel quite intimidating at first. You might’ve seen some complex gym equipment, heavy weights, or people doing some fancy moves on social media platforms and then thought, “Where do I even begin?” And the answer is that you actually don’t need any fancy equipment to start your journey. With the help of some simple moves, you can train your strength, tone your figure, and boost up your confidence right at your favorite place.
Here in this article, we’re discussing about 7 beginner-friendly training workouts that are very easy and comfortable to learn, effective, and amazing for building a strong foundation.
1. Bodyweight Squats
Why it’s great:
Squats are one of the best and most effective complete body moves. Bodyweight squats help you in strengthening your legs, glutes, and also your core while enhancing your body balance.
How to do it
- Stand straight and keep your feet shoulder-width apart.
- Keep your chest up and your back straight.
- Lower your body just like you’re sitting back on a chair.
- Go as low as you easily can, and keep your knees behind your toes.
- And to stand your back up, push from your heels.
Quick Tip:
Begin with 3 sets of 10 reps. And if that feels comfortable, add one more set.
2. Wall Push-ups
Why it’s great:
Push-ups are actually superb for upper body strength, but the traditional method of doing push-ups can be quite tough for you at the beginning. But wall push-ups can let you develop your strength slowly.
How to do it:
- Stand in front of the wall and keep your face towards the wall just an arm’s length away.
- Place both of your hands on the wall at the height of your shoulders.
- Now start bending your elbows and gradually lean towards the wall.
- Then, push yourself back to the starting point.
Quick Tip:
As you start feeling stronger, then go for push-ups on a countertop, then on your knees, and at last traditional floor push-ups.
3. Glute Bridges
Why it’s great:
Glute bridges move strength towards your hips, glutes, and lower back. And most importantly, this workout is very good for your body posture and regular movements.
How to do it:
- Lie on your back while keeping your knees bent and feet flat on the floor.
- Keep your hands on your sides, palms facing towards the floor.
- Press from your heels to lift up your hips from the heels until your body makes a straight line from shoulder to knees.
- Now squeeze your glutes at the top, then lower them back down.
Quick Tip:
Do 15 reps for 3 sets. You’ll actually feel that your glutes are working.
4. Bent-over Rows (with water bottles or light dumbbells)
Why it’s great:
Rows help you in building strength in your back, shoulders, and arms as well. Moreover, it improves body posture, which is usually affected by sitting for a long time.
How to do it:
- Hold a lightweight dumbbell or water bottle in each of your hands.
- Bend gradually at your knees and hips, keeping your back totally flat.
- Let your arms come down, palms facing towards your body.
- Pull the dumbbells or bottles towards your sides while squeezing your shoulder blades together.
- Come down gradually.
Quick Tip:
Make sure that your neck is in a relaxed position and strictly avoid bending your back.
5. Standing Overhead Press (with water bottles or dumbbells)
Why it’s great:
The standing overhead press helps you in strengthening up your shoulders, arms, and upper chest, making daily life tasks like lifting up bags of groceries easier.
How to do it:
- Stand straight while holding a weight in each hand, held at shoulder height.
- Press the weights up overhead until your arms are completely extended.
- Now gradually bring the weights back down to your shoulders level.
Quick Tip:
Ensure that your core is engaged so that it can prevent you from having a backache. Begin with light weights and then increase weight gradually.
6. Dead Bugs (for core strength)
Why it’s great:
This exercise is very gentle and also helps in building abdominal strength without even stressing your hips or lower back. Moreover, this exercise improves coordination as well.
How to do it:
- Lie on your back while keeping your arms extended towards the ceiling and bending your knees at 90 degrees.
- Gradually lower your left arm and right leg towards the floor and keep your core tight.
- Now bring them up again and switch the sides.
Quick Tip:
Always go slow and keep yourself controlled. Make your focus on the thing that you’re not letting your lower back arch.
7. Lunges (stationary or assisted)
Why it’s great:
Lunges help you in building strength in your legs and enhancing your balance and flexibility as well. If full lunges are feeling difficult to begin, then take help from a chair or wall for support.
How to do it:
- Stand with feet hip-width apart.
- Take one foot forward and keep going down until both of your knees make an angle of 90 degrees.
- Push pressure from your front foot to get back to the standing position.
- Repeat the same on the other leg.
Quick Tip:
Do 10 reps from each leg. If balance feels tricky, then practice reverse lunges, like stepping backward rather than forward.
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Final thoughts
You don’t have to spend so much on fancy gym equipment or hours at the gym only to build up your strength-developing journey. The very important thing is to begin, even if it’s just a small beginning; it matters a lot to stay consistent and give yourself appreciation for learning. These 7 workouts are to help you in building strength safely, whether you’re exercising in your room or at the gym.
Your body is much stronger than you know—and it gets even stronger each time you show up for yourself and try. Stick with your routine, be proud of your improvement, and enjoy your journey that takes you towards a stronger and healthier you.
