Introduction
Strength training isn’t just for bodybuilders. It’s a foundation for anyone looking to improve fitness, boost metabolism, and enhance everyday life. If you’re new to the game, knowing where to start can be intimidating. But don’t sweat it—we’ve got you covered with five essential exercises that will set you up for success.
1. Squats
- Why They’re Essential: Squats strengthen your quads, hamstrings, and glutes, the biggest muscles in your body. This compound movement also helps improve knee and ankle stability.
- How to Do It: Stand with feet shoulder-width apart, toes slightly turned out. Lower your hips back and down as if sitting on a chair. Keep your chest up and core braced. Push through your heels to return to standing.
2. Push-Ups
- Why They’re Essential: Push-ups target your chest, shoulders, triceps, and core, making them a powerhouse upper-body movement.
- How to Do It: Start in a high plank position, hands slightly wider than shoulder-width. Keep your body in a straight line from head to heels. Lower your chest to elbow height, then push back up.
3. Lunges
- Why They’re Essential: Lunges build unilateral strength (one side at a time), improving balance and evening out muscle imbalances.
- How to Do It: Step forward with one leg, bending both knees to about 90 degrees. Push through your front heel to return to standing before switching sides.
4. Planks
- Why They’re Essential: Planks engage the entire core—abs, lower back, shoulders, and glutes.
- How to Do It: Assume a push-up position but rest on your forearms. Keep your body rigid like a board, drawing your belly button toward your spine.
5. Hip Hinges (Romanian Deadlifts)
- Why They’re Essential: Strengthens the posterior chain (hamstrings, glutes, and lower back), critical for posture and power.
- How to Do It: Stand with feet hip-width apart. Hinge at the hips while keeping your back straight and knees slightly bent. Lower until you feel a stretch in your hamstrings, then drive your hips forward to stand.
Pro Tips
- Start light or even bodyweight-only to master form.
- Prioritise consistency over intensity in the beginning.
- Aim for 2–3 full-body sessions per week, allowing rest days in between.
Wrap-Up
Nailing these foundational moves will set the stage for more advanced exercises down the line. Remember, good form is key to preventing injuries and getting real results. Now grab a pair of dumbbells or just use your bodyweight and get started!
