Starting a new weight training routine is tricky when you don’t know the best weightlifting exercises! I’ll give you a few "compound exercises" because they incorporate the movements of more than one muscle group. Weightlifting relies on proper form to reduce injuries. The right equipment and support items are also a big help - to lean more click here. As a precaution, make sure to research a little more on each exercise and take it slowly, but don’t be afraid to pick up some weights. Here are the 7 best weightlifting exercises that really make a difference!
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1. Squats
Of course they would be number one on the list of best weightlifting exercises! I’m sure you’re probably tired of hearing the benefits of squats, but they are incredibly effective for overall strength. Not only do they strengthen your behind and your legs (quadriceps, hamstrings, calves and even inner thigh!) but your abdomen and lower back, as well. Done with weights behind the neck, it works out your entire upper body. Talk about an all-in-one exercise!
2. Dead Lifts
You may or may not have heard of this one, but I believe this one competes for number one exercise with squats. I only recently started doing this exercise and let me tell you, it’s amazing! Dead lifts are primarily a back workout but like squats, end up being a total body workout. Apart from being a great exercise, dead lifts teach you how to lift heavy objects with your legs, not your back, and can be useful in situations outside of the gym.
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3. Lat Pull Downs
Lat pull downs are almost exclusively for the back, however, it also works on biceps and triceps. I started adding this exercise into my fitness routine because I want to feel good in a backless dress. Lat pull downs are great to start focusing on the back, a nearly forgotten muscle group when it comes to fitness.
4. Bench Press or Chest Press
No, a bench press isn’t just for heavy weightlifters. This allows you to build strength in your chest, biceps, triceps, and back. It's an all over upper body wonder. Bench pressing will not make you huge or bulky at all, but lean and toned. If you’re new on the weightlifting train, please remember to start out with lighter weights and always have a spotter, in case.
5. Lunges
Lunges are a great lower body exercise that include defining that rear, sculpting those quadriceps, and strengthening those hamstrings. There are several variations of lunges, such as walking lunges, split jump lunges, or weighted lunges that are overall effective when added to a fitness routine.
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6. Jump Rope
Okay, so this one technically does not involve lifting weights, but hold on. Lots of weight lifters, boxers, and MMA fighters jump rope. This is a fast, easy way to have a total body strengthening workout. On top of that, jump rope adds cardio into the mix, which has a million benefits on its own! Since jump ropes are inexpensive, it’s easy to start now.
7. Pull Ups
Okay, so this one is sometimes a toughie that even I’m not ready for, but pull-ups are really beneficial for a total body workout. A tight core is necessary for an exercise like this. Try this exercise with the assisted pull-up machine first to reduce injuries. Once you feel stronger and more confident, start doing regular pull-ups.
The great thing about these exercises is that you can do them either right at home or in a gym, whatever suits you best. Just always remember to take is slow and use proper form for each.
Weightlifting has a lot of benefits, so don't be afraid of packing on a little bit of muscle. What are some of your favorite weightlifting exercises?
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