Basic Strength Training Techniques You Should Know!

Did you know that some of the most effective strength training moves are the simplest ones? Check out these beginner exercises to help you build strength!

The Squat

A basic squat exercises should be included in your routine as it builds strength in your lower body (calves, quads, glutes, and hamstrings). Please note that improper form while doing a squat exercise can lead to knee pain or other discomfort.

• Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance.
• Bend at your knees and hips, imagine that you're sitting into a chair. Keep your chest lifted and your spine neutral. Do not let your lower back round as you squat. 
• Lower down so your thighs are parallel to the floor and keep your knees over your ankles.
• Keep your core engaged as you press into your heels to return to starting position. 
• A good starting place is 2-3 sets of 15 squats.

The Lunge

Lunges are a great move to work on your lower body, core, and balance. When you lunge, make sure that your lower knee doesn't touch the floor and also keep your upper knee parallel with your ankle.

• Keep your upper body straight and your shoulders back and relaxed. Make sure your chin is up (stare at a spot in front of you so you don't look down). 
• Step forward with one leg, lowering your hips until both knees are bent at about a 90 degree angle. Keep the weight in your heels as you push back up to starting position.
• Try 2-3 sets of 15 on each leg.

The Plank

The plank is a great workout that focuses on building a strong core. The most common mistakes when completing a plank exercises are rounding the spine or sinking the pelvis, both of which put strain on the lower back. So, it's important to pay attention to alignment.

• Start on your hands and knees. With your palms flat on the floor, raise up off your knees onto your toes. Keep your hands directly below your shoulders. 
• Contract your abs to keep yourself up. Remember to keep your belly button pulled in. 
• With your head and spine in line, keep your back flat - not letting it curve. 
• Hold this as long as you can. To start, aim for 20-30 seconds and work up to one minute as you get stronger. 
• Lower down to rest and repeat three times. 

The Sit-Up

The sit-up which works the abs and hip flexors is a classic strength move. When doing sit-ups, remember not to lace your hands behind your head as this can put pressure on the spine and neck. Instead, place your hands behind your ears with palms forward or cross your arms over your chest. Make sure your feet are planted firmly on the floor.

• Lie on your back with knees bent and feet flat on the ground. Place your hands on opposite shoulders.
• Keep your heels on the ground, engage your core, and gently lift your head followed by the shoulder blades until you're up in full sit-up position.
• Hold this position for a few seconds and then slowly lower down to your back. 

The Push Up

Push ups are a great exercise that work the back, arms and chest.

• Start in plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.
• This can be modified by keeping your knees on the ground.

Triceps Dips

Triceps dips are simple way to tone shoulders and upper arms. Make sure you aren't rolling your shoulders. Focus on bending your elbows and strengthening your arms to ensure you're focusing on your triceps.

• Position your hands shoulder-width apart on a secured bench or chair.
• Slide your buttocks off the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows, slowly bend your elbows to lower your body toward the floor until your elbows are about a 90 degree angle. 
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to starting position. 

The Biceps Curl

The bicep curl is a great arm exercise. Make sure you use weights that allow you to keep proper form through the set.

• Start by holding a dumbbell in each hand at the sides of the body. 
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest. 
• Moving with control, lower back to starting position.