Lifting weights for the first time – what exercises should you do?
Aug 21, 2024 mindpumpIf you are new to working out and wanting to know what exercises are best to get you in shape, it comes down to mastering technique before anything else. Keeping this in mind, I always recommend starting with bodyweight first, depending on your skill level, and then slowly introducing weights. Let’s break down the essential exercises that will give you the most bang for your buck.
Squats
Squats are the ultimate compound movement for your legs. They target your quads, hamstrings, and glutes. This is basically hitting the entire low body in one movement rather than trying to split it up into a bunch of isolation movements. Start with just a bodyweight squat to perfect your form and learn the mechanics of pushing the hips back as you squat down. As you get comfortable with that, add in resistance with a barbell or dumbbells.
Deadlifts
The next exercise is the deadlift. Similar to the squat, this will also hit a variety of muscles in the lower body (glutes and hamstrings), while also hitting the back muscles. Focus on keeping a neutral spine position and a flat back. Slowly increase the weight. Between this and the squat, you will find your entire body getting strong very quickly.
Bench Press
Now that we’ve pretty much covered 90% of the muscles, that leaves us with the chest and arms. The bench will target the chest, shoulders, and triceps. You want to make sure you get a nice stretch at the bottom to really activate the chest muscles and achieve a full range of motion. Aim for a 1 second pause at the bottom.
Overhead Press
While the shoulder is getting hit in the bench, the overhead press will continue to build shoulder strength and stability. Keep your core tight (again think neutral spine), as you take the barbell or dumbbell through a full range of motion, keeping the path as close to your face or in line with your ears as possible.
Rows
While we definitely get some isometric strength in the back and biceps with deadlift, a bent over or seated row will now take the back through a full range of motion and continue to stimulate the biceps through the pulling action. Make sure to get a full stretch and protraction at the bottom of the movement, and full contraction as you pull in. Think of it as pinching a hand between your shoulder blades. Stay nice and tall the entire time and try not to hunch or curl over.
Pull-Ups or Lat Pulldown
A vertical pulling movement is a great way to round out the back. There are many muscles that make up your back musculature, so I highly recommend a row and some sort of vertical pulling movement to ensure you are fully stimulating the back.
Lunges
Lunges are another exercise you can throw in to build your entire lower body. It provides a unilateral movement that can address imbalances.
Key Points to Remember
A couple things to reiterate when doing all these exercises as a beginner. Start light! Technique takes priority over increasing weight. Do not sacrifice proper execution for the sake of trying to go heavier. You want to FEEL the muscle you are targeting. Slowly progress over the upcoming weeks and months to make sure you are sending a proper stimulus to your body. Allow enough time for your muscles to recover by having 2-3 rest days in between your lifting days to prevent injury and overuse, and allow time for the muscle to recover and come back stronger.
