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Basic Weight Lifting Exercises

Amp Up Your Strength Training: Four Basic Weight Lifting Exercises for Beginners



Every year, a lot of people come up with a set of New Year's resolutions that they do not really have the discipline to stick to.  For example, if your resolution is to exercise and diet to finally reach the ideal and healthy weight that you've always wanted to have – you might feel all pumped up during the first few weeks or so that you're doing the exercises.

But after some time, your discipline might lag and you'll again go back to your old habits of not exercising and you'll say – maybe next year.  If this scenario sounds familiar to you, don't fret. 

There's no better time than now to start sticking to your guns and committing yourself to finally losing weight.  You just need to set your mind to it and give yourself that extra push.

Why do Weight Lifting Exercises?


Now, if you want to lend an extra edge to your exercising, why not go for basic weight lifting? You don't even have to spend for an expensive gym membership to be able to do weight lifting. All you need is a basic set of dumbbells and you're all set.

Before letting you in on the four basic weight lifting exercises that you can do, here are the benefits that you will get to enjoy from strength training:

  • Strength training does just what the name implies, build up your strength.
  • It increases your bone density.
  • It helps decrease the risks of developing bone injury and bone-related diseases like osteoporosis.
  • It helps reverse the loss of muscle which becomes a problem as you age.
  • Weight training exercises in general helps build muscle and lose weight.

Four Basic Weight Lifting Exercises for Beginners


So what are the four basic weight lifting exercises that you can perform? Again, all you need is a set of dumbbells if you don't want to pay fees for a gym membership.  When doing weight lifting exercises, see to it that you have the proper posture so that you will not strain any muscles and cause pain to any part of your body.

It would also help if you will warm up and stretch to prep up your body before doing any serious work. After your weight training session, allow your muscles to rest, develop and grow – make sure that you will rest for at least 48 hours before doing a set of weight lifting exercises again.



1. Dumbbell Biceps Curl Weight Lifting


Stand with your feet slightly apart, don’t bend your knees and stand tall. Keeping a good posture is one of the most important things that you need to remember when weight lifting, especially if you are a beginner.

Pull your shoulders back just a little and with your elbows against your side, slowly lift the dumbbells.  Exhale as you bring the dumbbells up and exhale as you bring it down.  Don't rotate your shoulders, squeeze your biceps as you bring up the dumbbells and do about 15 reps.

2. Squat

You can do a typical squat using a pair of dumbbells.  What this exercise does is develop the muscles on your buttocks, legs and you front thighs.  To do this, hold a dumbbell in each hand, position your feet as wide as your hips then move as if you are sitting down by bending your knees. Keep your back straight as you go up, and do about 10 reps of this.

3. Tricep Press

You can sit on an exercise ball or a chair holding dumbbells on both hands.  With your arms extended p on your head, your elbows next to your ears and arms straight, slowly bend your elbows behind your back until they are at a 90 degree angle.  Contract your triceps and slowly put your arms back to their starting position.

4. Dumbbell Calf Raises

Stand with your feet about a shoulder width apart and hold a dumbbell in each hand, letting your hands hang by your sides.  Start by pursing your toes down so that your heels will become raised until you're standing on tiptoes. Make sure to flex your calves then return to your original position. 

There are a lot of other weight lifting exercises that beginners can try, but these are the four basic. Start the year right by trying out these weight lifting exercises – and watch yourself get leaner and fitter by the year's end.  

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