Strength training isn’t just something that big athletes do in the gym to become muscle-bound and powerful but it is also something that people of all ages and fitness levels can benefit from.
In fact, incorporating at least two or three strength training sessions per week can help you maintain your weight, improve your posture, reduce your risk of injury, increase your bone density, and burn more calories (even when you’re not exercising).
It helps you stay strong and lean, and it’s important if you want to maintain bone health and avoid falling victim to common sports injuries, such as pulled hamstrings or Achilles tendinitis.
If you’re just starting out with strength training, however, it can be difficult to know which exercise to do and in what order.
This list of the 10 best strength training exercises for beginners can give you an excellent base from which to work and help you build the body you’ve always wanted!
Here are the 10 best strength training exercises for beginners to try out.
But how does strength training help you?
A Strength Training Workout causes your muscles to contract against some external resistance.
This resistance, when it comes to Equipment, can be from Dumbbells, Resistance Bands, Kettlebells, or in the case of Pushups, lunges, and Crunches your own body weight.
Strength Training targets your Quadriceps, Hamstring, and Gluteal muscles, which play an important role in your running practice.
Since Strength Training makes your upper body muscles and core stronger, it provides stability and balances while running.
Here, I will share a few Strength Training exercises which will aid your running.
Some Strength Training Exercises that you can try without Equipment:-
- Russian Twists
- Walking Lunges
- Knee jumps
- Air Squats
- Dumble Power Clean
- Single Leg Deadlift
- Overhead Lunges
- Kettlebell Suitcase Deadlift
The best Strength Exercises are the ones which require complex moves and engage a big number of muscle groups.
Those kinds of exercises Increase Testosterone Production, which allows your muscles to grow.
So, here is the list of the best gain exercises.
Some of them are from my list of exercises for Muscle Mass and Testosterone Production, but it’s not bad to mention them again.
The Three Basic Exercises that are part of Olympic weightlifting, and they are a discipline in ‘Powerlifting’ as well: Squats, Deadlifting, and Bench Press.
The first thing you need to do is to learn how to do these three exercises right and then to go on with adding weight.
Best Strength Training Exercises Benefits:-
Before your coming drill, consider these 11 wisdom- backed benefits of strength training:-
1. Lower Abdominal Fat
2. Better Cardiovascular Health
3. Strengthened Mental Health
4. Bettered Inflexibility and Mobility
5. Boosted Brain Health
6. A Longer Lifetime
Trust me this Exercise helps a lot in maintaining body weight as well as overall strength.
So, Let’s get started,
A plank is a form of exercise which is simple yet effective for the core.
It is a major part of Strength Training for Women
Many athletes have shared their journey on how planks have been effective in their fitness journey.
Apart from working on Abdominal Muscles it also affects back Muscles, Shoulders, Glutes, Arms, and Chest.
For Runners, Plank helps to build a strong core that maintains a proper form.
Steps to do a Plank:-
- Lie in a push-up position.
- Put your forearms and toes on the ground.
- Your elbows should be underneath your shoulders.
- Keep a neutral neck and spine.
- Try to create a straight line from head to toe and maintain this position.
You should also do side Planks or Planks with leg raises for better effect.
Start doing this exercise for 30 seconds and then increase the timings.
2. Russian Twists
The Russian Twist is an athlete favorite Strength Training as it helps to increase mobility and change directions quickly.
It tones your mid-section and develops core strength which helps in Posture, Balance, and Movement.
Steps to do the Russian Twists:-
- Sit in an upright position with your legs stretched out.
- Now elongate your spine and make a 45-degree angle from the floor.
- Create a V shape with your torso and legs.
- Clasp your hands and reach out towards your feet.
- Now using your abdomen twist to the right then come at centre, then to the left.
Grab a medicine ball or plate for Extra Weight.
Try to do 20 Reps and Increase it with time.
3. Walking Lunges
A major exercise for Strength Training walking lunges affect running mechanisms.
You can maintain a better form through lunges.
It affects the Quadriceps, Hamstrings, Glutes among others that are involved in running.
Steps to do Walking Lunges:-
- Stand with your feet shoulder-width apart.
- Now place your one foot forward putting all your weight on the heel.
- Bend your knee in such a way that your thigh is parallel to the ground.
- While doing this touch the knee of your rear leg on the ground.
- Now stand up and bring your rear leg forward.
- Repeat the same with the other leg.
Carry a dumbbell or a kettlebell in each hand while doing the walking lunges.
Try to do 2-3 sets consisting of 10-12 reps and then increase with time.
4. Knee Tuck Jump
This exercise has special benefits when it comes to running. It trains you to remain off ground.
A great Strength Training workout,
The muscles it affects include hip Flexors, Calves, and Lower back Mscles.
Steps to do Knee Tuck Jumps:-
- Stand straight with your feet shoulder-width apart.
- Now bend your knees and reach out with your hands interlocked at your chest.
- Now jump upwards trying to bring your knees towards your chest.
- Then stand back with your knees slightly bent.
- Repeat as many times as you can.
Try doing tuck jumps before your workout or before lower body sessions.
At first, begin with 3-4 sets of 10 reps, then increase as.
5. Air Squats
Air squats work out your Thighs and Glutes and should be an integral part of a runner’s workout routine. It is a great Strength Training Exercise at home.
Air squats do not require any additional weight and use your body weight as resistance.
Steps to do Air Squats:-
- Stand with your feet shoulder-width apart and toes pointed outwards.
- Engage your core muscles and push out your chest slightly.
- Squat as if you are about to sit on a chair, putting your weight on your heels. Try moving your hips downwards and backward.
- Keep your lower back curve maintained while bending your hips below your knees.
- Hold for a few seconds and then come back up using your heels and glutes.
Keep your back straight and do not move your knees forward, instead push your hips downward.
Try doing at least 30 reps and then keep on increasing.
Coming to Bodyweight Exercises,
Pistol or one leg squat is quite a tough one and considered the most difficult leg exercise in Calisthenics.
It is a squat variation that is extremely helpful for Strength and Balance.
Runners have to stand on one leg more frequently even if it’s for a millisecond.
Pistols help you to build this one-legged strength and balance.
It affects your Quadriceps, Glutes, and Hamstrings and that is why it is considered a great strength training exercise.
Steps to do Pistol:-
- Stand with your toes slightly turned out.
- Now pick our one leg off the floor and reach out.
- Now start squatting down using your core muscles.
- With your body weight evenly distributed on the foot placed on the ground, sit in a squat position. Lean your torso forward.
- Apply pressure on the entire foot and stand up straight.
- Repeat it with the other leg too.
Take the support of a rod or a friend to maintain balance while doing this exercise in the beginning.
Try doing 2-3 sets with 10 reps on each side.
These were strength exercises that didn’t require any equipment. You can do this anywhere anytime.
Now coming to the exercises which Require Equipment:-
7. Dumbbell Power Clean
It is an advanced Strength Exercise focus on improving your power and athleticism.
It is a full-body exercise that mainly targets the legs but involves your upper body too.
Steps to do Dumbbell Power Clean:-
- Stand hip-width apart and place a pair of dumbbells outside your feet.
- Squat down while maintaining the natural curve of your back and grab the dumbbells with your palm facing inwards.
- Now push yourself up from the squat position and while doing so swing your dumbbells upwards with your elbows facing forward.
- Stop at your shoulders and bend your knees a little to absorb the weight.
- Now stand upright and pause for a moment.
- Then again bring your dumbbells at your waist and repeat.
Don’t swing your dumbbells with a lot of momentum. You can try this exercise with a barbell too.
Try doing 3 sets of 8-10 reps.
8. Single Leg Deadlifts
Single-Leg Deadlifts exercise can be done with a kettlebell or a dumbbell. It tones and strengthens your glute muscles.
It improves the Ability to Move and Athleticism.
Steps to do Single-Leg Deadlifts:-
- Stand straight with your feet and hands down.
- Put your weight on one leg and lift the other one up while moving your torso forward. In this movement, your hip should act as a hinge.
- Keep moving forward until you can grab the kettlebell. Bend your knee a little.
- Lift the weight using your hamstrings and butt muscles.
- Hold for a moment. Then put the weight down and return to the original position.
- Repeat this with the other leg.
Keep your back leg straight. Also try using two kettlebells, a dumbbell, or a barbell.
Try doing 5 reps with each leg, then keep on increasing.
9. Overhead Lunge
This exercise is a little tough but affects your upper as well as lower body including glutes, hamstrings, and calves among others.
It is a great Strength Training exercise for women who wish to have a strong and solid lower body.
This helps in Gaining strength, Mobility, and Stability.
Steps to do the Overhead Lunge:-
- Stand with your feet shoulder-width apart.
- Hold the weight and raise it overhead. Use a barbell.
- Hold it with your core, your biceps near your ears.
- Exhale and take your leg forward, bending your knee at a 90-degree angle.
- Don’t lean forward, instead lower your hips, abs tight, and chest upwards.
- Inhale slowly and bring your foot backward in the starting position.
- Repeat it with the other leg.
Don’t use a very heavy weight. Try using a dumbbell or a plate.
In a set do 12 steps on each side.
10. Kettlebell Suitcase Deadlift
This exercise works on your grip and helps in Muscle Development, especially Quadriceps, Back Muscles, Glutes, and Core Muscles.
Steps to do Kettlebell Suitcase Deadlift:-
- Stand with kettlebells near your feet.
- Assume your deadlift stance and bend with your hips back to grab the kettlebells.
- Use your core and stand up. Try your best that your torso shouldn’t twist or bend.
- Hold the standing position.
- Now start lowering down. For this, bend with your hips back in a flat back. Keep your chest and core tight.
You can try this exercise with dumbbells or barbell with some weights.
Do 2-3 sets of 15-20 reps.
These were some of the Strength Training exercises that I could think of. These are sure to improve your running as they directly target the muscles which are involved in running.
As an athlete, you can do these exercises 2-3 times a week for 20 minutes, after doing some warm-up.
Try These Exercises and focus on all parts of your body. These will make you quite fit and strong.
To sum up
A balanced exercise routine includes aerobic (cardio) activity, stretching, and strength training.
Walking, running, and swimming are examples of aerobic activity. Aerobic activity strengthens your heart and lungs. Stretching improves your flexibility. Strength training uses resistance, like free weights, weight machines, resistance bands, or a person’s own weight, to build muscles and strength. Teens may want to strength train to improve sports performance, treat or prevent injuries, or improve appearance.
Check these exercises and tell us which one you liked the most.
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Frequently Asked Questions
Q1. Is Strength Training Safe?
A1. Strength training program or exercise is normally safe. if you done it properly.
Q2. How Do I Get Started?
A2. Before you start strength training, visit your croaker to make sure it’s safe for you to lift weights When you get the OK from your croaker, get some guidance and expert advice. Coaches who work at seminaries, gymnasiums, and in weight apartments know about strength training. But look for someone who’s a pukka strength- training expert and endured working with teens.
Q3. How Dumbbell Power Clean help you?
A3. Dumbbell Power Clean is a full-body exercise that mainly targets the legs but involves your upper body too. it focus on improving your power and athleticism.
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