Where to start with strength training
If you’ve never done strength training before it can be confusing to know where to begin. It’s always better to value form before function so start with basic strength exercises for beginners. For most people this means starting off with some body weight movements to understand form, muscle engagement and how to activate your core properly. This means that the use of weights or other forms of added resistance will come later in your training. If you get ahead of yourself you risk injury or compensation.
How to choose the right strength training exercises
When you think about strength training you want to make sure you’re picking exercises that are functional, meaning movements you perform in everyday life outside of the gym. You also want to think about choosing exercises that will help you improve your posture and how you move. This is important so that you can shield yourself against injury and improve the overall functioning of your body
To know which exercises are right for you it’s recommended that you perform a postural assessment.
You can do this by either having someone take a picture of you standing facing the camera, in profile and with your back to the camera or you can assess yourself in the mirror. You want to be looking for any alignment issues or compensation that is happening in your body. If you drew a line down the center of your body both sides of your body should mirror each other both from side to side and front to back. In using this midline you also want to be looking to see if your joints are stacked on top of each other. If your shoulders round forward or your pelvis tilts forward you will see that your joints are not stacked on top of each other following this midline. Any deviations in how you stand will need to be addressed in your strength training routine.
Basic strength exercises for beginners
Once you’ve performed your self-assessment we can begin selecting the right exercises for you based on your needs.
Basic strength exercises for beginners with weak back and core muscles.
If your shoulders round forward and you slouch you should be doing strength exercises to train your back and core muscles. To do this perform 3 sets of 10-15 reps of each of the following exercises:
Lying prone scapular retractions doing superman pull-downs.
To perform this exercise focus on contracting your abdominal muscles to stabilize your spin and then depress and retract your scapulae (shoulder blades) by pulling your shoulders back and down. Maintain this squeeze between your shoulder blades as you drive your elbows back towards your sides. Then repeat and remember to keep your feet elevated. This exercise targets your transverse abdominal muscles, glutes, upper trapezius, middle trapezius, levator scapulae, rhomboid minor, serratus anterior (muscles that move the scapulae), and erector spinae muscles.
Bird dog.
To perform this exercise start by kneeling on all fours and slowly extending the opposite arm and leg away from your body. Be sure to keep the core tight and shoulders down and back. You also want to fully extend through the arm and leg that are elevated so that the arm and leg are straight. Hold for 10 seconds and then repeat on the other side. This exercise targets the erector spinae, rectus abdominis, glutes, anterior deltoid, upper trapezius, middle trapezius, levator scapulae, rhomboid minor, serratus anterior (muscles that move the scapulae).
Basic strength exercises for beginners with weak hips and glutes.
Standing hip flexion.
To perform this exercise start by standing upright and raising one knee to the height of your hip at a 90-degree angle. Squeeze your glutes to help you stabilize at the top. Hold that contraction for 5-10 seconds and lower your leg and repeat. This strength exercise targets your hip flexors, glutes, core, calves and the muscles of your feet.
Standing hip abduction.
To perform this exercise start by standing upright and shifting your weight to one leg. Slowly lift the opposite leg off the floor away from your body keeping the leg fully extended and the toes flexed. Make sure your toes are pointed ahead at all times to prevent your hip from externally rotating. The muscle primarily targets the hip abductor muscles located on the outside of the hip. This helps to promote strength and stability in the hip when walking or running.
Basic strength exercises for beginners with weak quads or hamstrings and glutes.
Lying glute bridges.
To perform this exercise start by lying flat on your back with your legs bent at 90 degrees and feet planted on the floor. Pull your pelvis into a neutral position by contracting your core and pulling your navel in towards your spine. From this position contract your glutes and lift your hips towards the ceiling. This exercise targets your erector spinae, transverse abdominis, glute medius and minimus (abductors), hamstrings and adductors.
Wall sits.
To perform this exercise start by standing upright with your feet shoulder-width apart and about 1 foot from the wall. Bring your back and shoulders against the wall and lower your body against the wall until your knees are at or near 90 degrees from your hips. Keeping your back, shoulders, arms and head against the wall hold this contraction for 10-15 seconds. Then release and repeat. This exercise targets your glutes, quadriceps, hamstrings and calves.
Strength exercises should improve function
Regardless of whether you are a beginner or experienced, strength training should always aim to improve your body’s function. When approached in this way, strength training can protect you against injury, heal muscular imbalances, improve your mobility, reduce your musculoskeletal aches and pains and greatly enhance your quality of life. The best part of all is it’s easy to get started. You can start off strength training from home without the need of any equipment.
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