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The importance of strength training. What are the five basic strength exercises?

What are the five basic strength exercises?

  • Are you overwhelmed by the sheer volume of information out there about weight training? Don't worry, you're not alone! It seems like every fitness influencer has their own unique routine, but the truth is, you really only need to master a handful of basic exercises. 
  • These exercises form the foundation of any good workout program and can help improve strength, muscle mass, balance, and joint stability. 
  • In this post, we'll discuss the five basic strength exercises that every beginner should know. 
  • With these simple moves, you can get fit, healthy, and happy without any fancy equipment or complicated programs. Let's get started!

What are the five basic strength exercises

An overwhelming number of weight training programs

  • If search for weight training programs online, you will get over a billion hits. 
  • That's a lot of information to sift through, and for someone new to fitness, it can be overwhelming. 
  • Andrew Ferebee, a fitness expert, suggests that fitness is not as complicated as some people make it. 
  • In fact, unless you have very specific training goals, you don't need to spend 90 minutes in the gym learning 30 different exercises. 
  • The average person just wants to get healthy and drop a few pounds, and these non-specific goals can be achieved with a simple weight training program. 
  • The good news is that there is no need for a specialized or specific weight training program or fancy equipment to get the job done. 
  • All you need is the willingness to work out consistently, a weighted object, and your body. 
  • By keeping it simple and starting with bodyweight exercises and light weights, you can gradually challenge yourself with more weight in small increments. 
  • It is also essential to hire a trainer for a few sessions to check your form and keep you safe while weight training. 

Andrew Ferebee's advice on simple fitness

  1. Andrewerebee has some great advice on keeping fitness simple. 
  2. He states that people often make fitness too complicated, which can be overwhelming and lead to quitting before seeing any results. 
  3. Instead of a complex weight training program, Ferebee suggests getting clear on your fitness goals and utilizing a simple program that includes basic exercises. 
  4. He recommends performing resistance training sessions 3-4 times per week and including 2-3 HIIT cardio sessions lasting no more than 20 minutes. 
  5. The basic 5 weight training exercises that will work your entire body effectively and efficiently improve strength and muscle mass, enhance balance and joint stability, and boost metabolism include the squat, hip hinge, overhead press, row, and chest press. 
  6. Starting with bodyweight exercises and light weights is ideal for beginners to get the form perfect and gradually increase weight. 

It’s always best to hire a trainer for a few sessions to check your form and keep you safe. Keeping fitness simple can lead to long-term success and a healthy lifestyle. 

Importance of clear fitness goals

  1. Having fitness goals is crucial for anyone who wants to embark on a fitness journey. 
  2. It gives you direction and purpose, which makes it easier to stay focused and motivated. 
  3. When setting your fitness goals, it's important to be specific and realistic. 
  4. Instead of saying you want to "get in shape," try to define what that means for you. 
  5. Maybe you want to be able to run a certain distance or lift a certain weight. 
  6. By having a specific goal, you can then create a plan to achieve it. 
  7. It's also important to be realistic about what you can accomplish. 
  8. Setting a goal that is too difficult or unrealistic can leave you discouraged and more likely to give up. 
  9. Additionally, it's important to track your progress toward your goals. 
  10. This can help you stay motivated and adjust your plan as needed. 
  11. Remember, setting clear fitness goals is not just about achieving physical results, but also improving your overall health and well-being. 

Achieving non-specific fitness goals with a basic program

Archie's non-specific fitness goals with a basic program are possible, and it's great news for beginners or those who just want to get healthy and fit without getting too caught up in complicated plans. 

  • The important thing is to get clear on what you want to achieve with weight training. 
  • Unless you are training for something specific like a bodybuilding competition or an extreme obstacle race, there's no need to waste time, money, or headaches on complicated weight training programs. 
  • All you need is the willingness to work out consistently, a weighted object, and your body. 
  • Starting with bodyweight exercises and light weights is a good idea for beginners, and if you're unsure or trying to work around an injury, hiring a trainer for a few sessions to check your form and keep you safe can be very beneficial. 
  • The five basic weight training exercises you need are the squat, hip hinge, overhead press, row, and chest press, and they work all major muscle groups in the body, including the core. 
  • Each of these exercises has many variations, so it's possible to mix up your routine to keep it interesting and challenging. 

With a simple weight training program and clear fitness goals, achieving a strong, fit, and healthy body is definitely possible. 

No need for specialized equipment or a program

  1. Many think that they need a specialized program or expensive equipment to get in shape, but that's simply not true. 
  2. In fact, all you really need to get started on your strength training journey is the willingness to work out consistently and a few basic exercise tools. 
  3. You can do simple bodyweight exercises at home or use light weights to get started. 
  4. No need to spend money on fancy gym memberships or equipment. 
  5. Additionally, there's no need to feel intimidated by weight training. 
  6. You can start slowly with bodyweight exercises and then gradually add weight as you build strength and confidence. 
  7. It's important to focus on form and safety, so hiring a trainer for a few sessions can be a wise investment. 
  8. The key is to keep it simple and stay committed to your fitness goals. 
  9. With a simple weight training program that includes exercises like squats, hip hinges, and overhead presses, you can work your entire body effectively and efficiently. 
  10. Remember, non-specific fitness goals can be achieved with a non-specific and simple weight training program. 

So, there's no need to feel overwhelmed or intimidated when it comes to strength training. Just start where you are and keep working towards your goals. 

Starting with bodyweight exercises and light weights

Starting with bodyweight exercises and light weights is a great way to kickstart your strength training journey. 

  • Andrew Ferebee, a fitness guru, advises beginners to stick to simple and basic exercises that focus on the major muscle groups. 
  • It is important to have clear fitness goals, which can be achieved with basic programs that do not require any specialized equipment. 
  • Moreover, these exercises can be done at home or outside with no need for expensive gym memberships. 
  • In fact, bodyweight exercises can be very challenging, especially as you progress and begin focusing on form and control. 
  • Light weights can also be used to increase resistance while perfecting form and technique. 
  • However, it is essential to exercise caution and avoid using weights that are too heavy, leading to injuries or strain. 
  • It is also recommended to hire a personal trainer to make sure you are performing exercises correctly and safely. 

Some of the most effective basic exercises involve squatting for your lower body, hip hinges for your back and leg muscles, and overhead presses for shoulder strength. 

So, don't underestimate the power of simple bodyweight exercises and light weights in achieving your fitness goals. 

Hiring a trainer for form and safety

  • While starting a fitness regimen can be exciting, it can also be dangerous if not executed properly. 
  • This is why hiring a trainer for form and safety is highly recommended. 
  • A qualified trainer will instruct you on proper form in performing exercises, reducing the risk of injury. They can also provide guidance on how to progress your workouts safely. 
  • Additionally, a trainer can create a personalized program tailored to your fitness goals, ensuring that you'll achieve the desired results effectively. 
  • Working with a trainer will also hold you accountable, ensuring that you stay consistent with your workouts. 
  • Even if you're an experienced gym-goer, a trainer can provide fresh insight and new techniques to keep your workouts challenging. 
  • Ultimately, hiring a trainer is an investment in your health and well-being. 
  • With their guidance, you can achieve your fitness goals safely and effectively, ensuring long-term success. 

Squat as a lower body exercise

  1. The squat is one of the most fundamental lower body exercises that you can do. 
  2. It works your quadriceps, hamstrings, glutes, and even your calves. 
  3. This compound movement is a natural movement pattern for the human body and has countless variations that you can choose from. 
  4. You can do barbell squats, dumbbell squats, front squats, overhead squats, or even goblet squats. 
  5. The squat targets almost every muscle in your posterior chain including your quads, glutes, hamstrings, and calves. 
  6. Additionally, squats help to increase metabolism, improve muscle strength, enhance balance, and build lean muscle mass. 
  7. To do a squat, stand with your feet shoulder-width apart, brace your core, and then bend at the hips and knees as if you were sitting back in a chair. 
  8. Keep your weight on your heels and your chest up as you lower yourself into the squat. 
  9. Push back through your heels and extend your hips to return to the starting position. 
  10. If you're a beginner, start with bodyweight squats or light weights and focus on proper form before adding weight. 
  11. Remember to always consult with a trainer and your healthcare provider before starting any new exercise program. 

Hip hinge for back and leg muscles

  • The hip hinge is a fundamental movement that is essential for strengthening your lower back and leg muscles. 
  • It involves a hinge-like movement centered at the hips that engages your glutes, hamstrings, and lower back muscles. 
  • Properly executing this movement can help reduce the risk of injury, improve posture, and enhance overall fitness. 
  • It's an everyday movement that you should master to avoid injuring your back through unnecessary load placed on your spine, discs, and muscles. 
  • The hip hinge is versatile and can be incorporated into various exercises like squats and deadlifts to build strong lower body muscles. 
  • And, because it's a natural movement pattern used in your daily life, it can be easy to perform even without specialized equipment. 
  • By practicing its proper form regularly, and incorporating these exercises into your workout routine, you can build strength and improve muscle endurance, leading to a healthier life. 
  • Don't forget, hiring a trainer to ensure proper form and safety is also important. 

Overhead press for shoulder strength

  1. The overhead press is a classic exercise that targets your shoulder muscles and is an excellent way to build upper body strength. 
  2. It involves pressing a weight overhead, either using a barbell or dumbbell and focusing on your shoulder muscles to bring the weight up and maintain control throughout the movement. 
  3. Not only does the overhead press increase strength throughout the shoulders, but it also engages your core for stability, making it a great total body workout. 
  4. Furthermore, this exercise can be done in either a sitting or standing position. 
  5. Pairing the overhead press with other shoulder and upper body exercises like the chest press and bent-over row can help you achieve a well-rounded upper body workout. 
  6. However, it is important to always keep proper technique and form in mind when performing this exercise, as it can place stress on your shoulders and neck if not executed correctly. 

That’s why hiring a trainer for form and safety is a great idea when starting out. So, to strengthen your shoulder muscles and achieve a more defined upper body, give the overhead press a try in your next workout! 


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