Want to start adding some weight training moves to your routine? There is one routine that will bring you the basics and help you build the perfect foundation for your weight training journey. One of the best ways to start weight training is a circuit training regimen. Circuit training allows you to move from one exercise to another and then repeat when you’ve finished them all. These weight training moves are great for weight loss workouts and overall fitness workouts. Start doing this routine until it starts feeling easy, then, increase the difficulty levels. Add one more squat or five more pounds to the weights. Don’t forget to set milestone goals like doing better than you did the day before.
Anyone can start weight training moves as long as they keep in mind that they need to practice the movements first and struggling comes with the territory.
20 Body Weight Squats
Squats aren’t just good for the thighs and butt, they’re great for the whole body. With squats, you’ll be working your glutes, quads, hips, hamstrings, calves, back and core. In fact, squats are perfect as weight training moves for beginners.
- Stand with your feet shoulder-width apart and place your hands behind your head but don’t tug your neck.
- Begin flexing your knees and hips while you begin sitting back as if on a chair.
- Continue downward as far low as you can go and then quickly reverse the motion.
- Results won’t show for at least two weeks but don’t let that slow you down.
20 Walking Lunges (10 Per Leg)
For a lower body workout, lunges are the go-to option. Lunges will work your glutes, hamstrings, quadriceps, abdominal muscles and even your back.
- Stand with your feet shoulder-width apart and your hands on your hips.
- Step forward with one leg and bend your knees to drop your hips.
- Continue as low as you can or until your back knee nearly touches the ground.
- Then, step forward again but with the other foot.
- For a stronger workout, add heavy barbells or dumbbells but wait until you perfect your form with just your body weight.
10 Dumbbell Rows (5 Per Hand)
This exercise will work the entire latissimus dorsi, upper back and trap muscles.
- Hold a dumbbell in each hand, bend your knees, and bring your upper body forward by bending at the waist.
- As you bend, keep your back straight until its nearly parallel to the floor.
- While holding this position, lift the dumbbells up while you breathe out. Repeat.
- As far as weight training moves go, dumbbell rows are perfect for beginners. This exercise will work your upper back, give you better grips and an amazing pair of arms.
6 Goblet Low Box Squats
There are a few different versions of squats. This version will tone your legs and thighs and strengthen your lower body.
- Stand while holding a light kettlebell by the horns close to your ribcage.
- Look straight forward with your shoulders back and your spinal column straight.
Squat down until your hamstrings are on your calves and go right back into the start position.
6 Dumbbell Presses (3 Per Arm)
Another great workout for beginners is this one. This workout will strengthen the traps and it’s easy to see why.
- Hold a dumbbell in each hand and sit down on a bench with back support.
- Place your feet shoulder-width apart and plant them firmly on the ground.
- Bend your elbows and raise your upper arms to shoulder height. The goal is to get the dumbbells at ear level.
- Shoulders are important to work out, especially for beginners because they provide stability and help weight trainers avoid many different injuries.
While doing this circuit, make sure you add in your 45 second rest period between each set. Rest between sets helps stop fatigue, tension, reduction in performance and most importantly, injuries.