Body Weight Exercises
My Top 5 Beginner Strength & Fitness Exercises
When you first start to workout it can be both intimidating and daunting. You may be unfamiliar with gyms and exercise in general. This may make you reluctant to even start a program or continue your current training program. Unfortunately if this is the case you are doomed from the start.
As a strength coach, I recommend and insist that everyone I work with master a few basic exercises before training escalates.
All the exercises I recommend our basic and do not require any equipment whatsoever. The five basics are all body weight exercises and they will give you a good foundation to build on your fitness matter what level you’re currently at. Here are the five exercises I recommend you master before adding additional loading into your programs. I recommend you be able to do at least 12 complete perfect reps before you think about adding weight.
The Men’s Fitness and More 5 strength exercises for the beginners workout:
- Inverted Row
- Hyper Extension
(1) The Push-Up – I consider the push-up to be one of the best basic strengths movement for upper body pushing. It works the chest, shoulders, arms, and core. Once you’re able to do 15 to 20 push-ups with perfect form you can think about moving to the benchpress, but I prefer to add weight. This can be done in various, ways just use imagination. Two suggestions are: user rubber bands, use chains. Both will go around your back, and shoulders.
(2) The Squat – This may be the best lower body exercise there is. Is an excellent movement to develop strength in both the hamstrings and quads as well as some but development. As you get proficient at this exercise and add an external loads you’ll find this is also great for core development.
(3) Inverter Rows – This may be the most difficult exercise on the list. The inverted row is an upper body pulling exercise that will develop excellent strength in the lats and arms. As I mention this is an extremely difficult exercise and it may take you some time to build to do a single pull-up. What I suggest is for you to start with inverted rows, that is where your feet are on the floor and you pull yourself up to a bar. Kind of like a push-up but in reverse. To increase the difficulty change or bottom position so becomes more and more parallel to the floor. See the photo to the left for an example of a more advanced level inverted row. See how in diagram A is not very steep. Latter on you will want to try upper back dumbbell exercises too.
(4) Plank – this is excellent for building core strength, great for the abs. There two versions that you may want to think about doing. The first is the traditional plank where you’re on your elbows and toes facing the floor. The second is where you are on her elbows and toes again but you’re now sideways.The days of endless crunches and situps are over, the plank is an excellent way to work your core. Hold for time, and push it each week.
(5) Hyper Extensions – This is great for building strength in the low back. It’s a static move, and is held for time, just like the plank. Gradually build up two minutes per hold, once you accomplish that you will have some great low back strength.
As you progress these exercises will still be the cornerstone of your workout template. Every exercise mentioned can be increased in difficulty to make for an excellent workout. If you’re looking to build size and put on muscle, increase strength, or lose weight is a good idea to include a version of these exercises in your fitness routine.
If you are looking for more challenging bodyweight exercises make sure you see my I consider the 3 best body weight exercises.
I would love to hear what you have to say. Please leave a comment below and feel free to tell me what you consider your basic exercise moves, or what you consider fundamentals for weight training.
I look forward to hearing what you have to say.