Weight-training exercises are essential for athletes of all levels. Weight training is not just about building muscle mass. It has various other benefits that can help improve the overall quality of life. Weight training can increase bone density, improve posture and help with burning calories and toning the body. Building a workout routine with weight-training can be a daunting task, especially if you’re a beginner. While scheduling your routine, never forget your daily diet chart.
“Weight training can increase
bone density, improve posture and
help with burning calories
and toning the body.”
If you’re a beginner and don’t know where to start. Here are a few key weight training exercises that you can add in your weight training program:
Deadlift is one of the best weight training exercises for building strength and muscle. It is simple and safe and can be performed by anyone. The deadlift targets hamstrings, gluteal muscles, quadriceps, lower back muscles, and forearm. Start with lightweight (kettlebell or dumbbells). If not done properly, it can also lead to injuries. So, perfect your form and protect yourself from injury. Start with 3 sets of 15 deadlifts.
A squat is an effective leg exercise that will improve your fitness and performance. It targets almost every muscle in the body such as muscles of the thighs, buttocks, hips, hamstrings, ligaments, and quadriceps. Love them or hate them, squats are the best for beginners. Start with 3 sets of 15-20 revolutions. Do squats and take the best muscle gain supplements and see how your body will transform. You can take Maxno Extreme as it will help you perform harder exercises.
The bench press is a great exercise for developing upper body strength. It has multiple benefits. For example, it improves bone health and increases upper body push strength. Start with 3 sets of 8-10 revolutions. Always take 1-2 minute rest between each set.
Overhead Shoulder Press
Overhead shoulder press is an amazing exercise. It delivers a full-body workout as it targets a lot of muscles. It will build your upper body mass and will also increase the stability of your core. It will help build and improve bench press. Start with 3 sets of 8-10 repetitions. You can do any type of seated overhead shoulder press such as seated dumbbell press or seated barbell press.
Plank is a great exercise to strengthen your core and improve your balance. It enhances bone and joint health and also reduces back pain. Do three rounds of side planks.
Easy-to-follow Workout Details:
- Start with deadlifts, followed by overhead shoulder press. You can also do pull-ups or pull-downs instead of overhead shoulder press.
- Perform squats, followed by bench press.
- Finish with side planks on each side.
Do 3 sets of each exercise and if you want the best results, be consistent.
With the right diet and muscle gain supplements — if you choose — your journey may become easier. Some supplements are said to boost your energy levels and help you in building stronger muscles in lesser time. Of course, the use of supplements is optional and you should choose your supplements wisely.
Guest post by Jorge Gonzalez
Have you tried — or do you plan to try — weight training?
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