Let’s talk about making muscles strong with Strength Training Exercises! Here are 5 exercises to help you do that.
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What are the 5 Basic Strength Training Exercises?: Unleash Your Power!
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1. The Squat
Squats are great for your legs and butt. They also help your balance.
How to do a Squat:
- Stand with feet apart like your shoulders.
- Keep your back straight, bend knees and hips.
- It’s like sitting in a chair that’s not there.
- Stand up again. That’s one squat!
Do 10-15 squats to start. Add more as you get stronger.
2. The Push-Up
Push-ups make your arms, chest, and shoulders strong.
How to do a Push-Up:
- Lie on your tummy, hands near shoulders.
- Push up until arms are straight.
- Don’t let your body touch the ground.
- Go down, then up. That’s one push-up!
Try to do 5-10 push-ups. Work up to more over time.
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3. The Deadlift
Deadlifts are super for your back and legs.
How to do a Deadlift:
- Stand with feet under a barbell.
- Bend and hold the bar with both hands.
- Lift the bar by standing up tall.
- Put the bar down the same way.
Start with a light bar. Add weight as you learn.
4. The Bench Press
Bench Press makes your chest muscles strong.
How to do a Bench Press:
- Lie on a bench with feet on the floor.
- Hold a bar above your chest with arms straight.
- Lower the bar to your chest slowly.
- Push the bar up again.
Start with a weight you can lift 10 times. Do 2-3 sets.
5. The Shoulder Press
Shoulder Press works out your shoulders and arms.
How to do a Shoulder Press:
- Sit or stand with weights in your hands.
- Start with weights at your shoulders.
- Push the weights up over your head.
- Bring them down again.
Do 8-12 presses. Use a weight that feels heavy but safe.
| Exercise | Body Part | Reps | Sets |
|---|---|---|---|
| Squat | Legs, Butt | 10-15 | 2-3 |
| Push-Up | Arms, Chest, Shoulders | 5-10 | 2-3 |
| Deadlift | Back, Legs | 5-8 | 2-3 |
| Bench Press | Chest | 10 | 2-3 |
| Shoulder Press | Shoulders, Arms | 8-12 | 2-3 |
Frequently Asked Questions
What Are Basic Strength Exercises?
Basic strength training exercises include squats, bench presses, deadlifts, overhead presses, and barbell rows.
How Often Should I Strength Train?
Aim to perform strength training exercises 2-3 times per week for optimal results.
Can Beginners Do Strength Training?
Yes, beginners can start strength training with proper guidance and lighter weights to ensure good form.
What Equipment Is Needed For Strength Training?
Strength training typically requires weights like dumbbells, barbells, kettlebells, or resistance machines.