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Strength training is an integral part of physical fitness. It builds muscles, strengthens bones, and helps you burn more fat throughout the day. However, the gym can be an intimidating place for beginners, especially if you aren’t sure where to start on your fitness journey. To begin building the body you’ve always wanted, start with the following four exercises, which form the foundations of most strength training programs. 

4 Key Strength Exercises

1. Squats

To begin your strength-training regimen, start with exercises that hit large muscle groups, like the classic squat. This move targets your glutes, leg muscles, and the muscles of your lower back while increasing your balance and control. Starting with the bar across your shoulders, slowly bend at the knees, as if sitting down in a chair. For the best results, squat until your knees are at a 90-degree angle, then quickly stand back up. To avoid injury, never extend your knees past your toes, and look straight ahead to keep your back straight throughout the movement.

2. Deadlift

fitnessAnother move that targets large muscle groups, the deadlift is one of the most effective strength-building exercises out there. Start with the bar on the ground or on a low rack and squat down. Keeping your back straight and your knees over your feet, slowly stand up. Poor form can cause serious back injuries, so be sure to lift with your legs, not your upper body.

3. Bench Press

The bench press is a fundamental upper body workout that targets the chest and bicep muscles. Lie down on the bench with your back flat and hold the bar at the grips. Push up, then lower the weight slowly down to your chest, not toward your face. Be sure to keep your back flat the entire time. If you have to bow your back to perform the move, reduce the weight until you can do it with perfect form.

4. Upright Row

This movement is essentially the inverse of a bench press, as it targets all the big muscles in the upper back. Holding a barbell or two dumbbells, bend forward at the waist. To make sure your back stays straight, look forward and slowly pull the bar up toward your chest. For best results, try to keep your shoulder blades tucked back and pointed toward each other through the movement.


 

Whether you’re looking to build a healthier lifestyle or achieve peak physical fitness, Cloud 10 Transformations will help you achieve your goals. With locations in Largo, Glen Burnie, Laurel, and Owings Mills, MD, they’re committed to providing the supportive environment and specialized training you need. Visit their website for more on their classes and challenges, get more fitness tips on Facebook, and call (301) 483-0555 with any questions. 

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