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Entering a gym the first time can be a pretty daunting experience. You see Arnold lookalikes everywhere, lifting huge weights and working on some of the best gym equipment while you keep wondering whether you’ll be able to pick up that bucket full of water at home. But, stop feeling overwhelmed. Because, you are here after all the procrastination done and are ready to get there where those guys stand now showing off their ripped muscles. Remember, every successful person was once a beginner.
Using free weights is a good way to start with strength training for beginners. Free weights include dumbbells, barbells, kettlebells and medicine ball. Let us guide you on the use of some of these equipment through different exercises that are apt for the beginners.
1.Dumbbells
- Dumbbell Squats
Carry a dumbbell in each hand. Stand up straight with your legs positioned shoulder width apart. Keep your toes pointing outwards. Now, lower your torso by bending your knees until your thighs become parallel to the ground. Maintain this position for a moment and start going back to the original position. Do 6-8 reps of this exercise. Remember to keep your head up looking straight ahead as lowering it may cause you to lose your balance.
- Dumbbell Lunges
With a dumbbell in each hand, stand straight. Then lower your torso by stepping behind with one leg. Go down until your front thigh becomes parallel to the floor and the rear knee almost touches it. Maintain the position and then return back to the original position. Repeat this by stepping back with another leg. Do 6-7 reps of this exercise.
2.Barbells
- Military Press
This particular exercise can be done while standing or in a sitting position. Hold the barbell at your shoulder level. Lift the barbell up overhead with your arms fully extended. Maintain the position and then bring the barbell back to your shoulder level. Depending upon the weight of barbell assess the number of reps you should do.
- Bench Press
Lay back on a flat bench and hold a barbell shoulder-width apart. Lift it up, with your arms fully extended and then lower it down to your chest. Carry out 3 sets of 8-10 reps and remember to rest between each set. You can upgrade to incline bench press for a more effective workout.
3.Kettlebells
- Row
Hold the kettlebell in your right hand and keep your arms to your side. Put your left foot forward and slightly bend it at the knee. Bend your upper body from your waist to an approximate angle of 45° to the ground while keeping your spine straight. Now, lift the kettlebell up to your rib cage and hold the position. Lower the kettlebell again and do 8-10 reps of this exercise with each hand.
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- Swing
Hold the kettlebell at chest height, gripping the top of kettlebell handle with both hands. Stand straight by positioning your legs shoulder-width apart. Bend your knees slightly while swinging the kettlebell in between your legs by bending in the waist. Stand back upright as you bring back the kettlebell to its original position. Do 15-18 reps of this exercise.
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Include these exercises in your daily workout and they will definitely help you build muscles in the initial stage. Remember to increase the weight that you lift once you overpower the previous weight. This will help you build your muscles faster.
