6 Basic Bodyweight Exercises to Learn Before Anything Else
Before you start lifting weights, you should first learn these basic strength training exercises. They are the basis for almost every strength training program and they teach you the correct way to move your body, which will help prevent injuries as you continue to progress. Performing these fundamental strength training exercises is crucial. You should keep doing these exercises until you can do them perfectly before you start adding weights.
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Squats: The Cornerstone of Lower Body Power
When it comes to lower body workouts, the squat reigns supreme. It targets several muscle groups at once and enhances flexibility. Stand with your feet shoulder width apart and your toes slightly turned out. As you bend your knees and push your hips back (as if you were sitting down in a chair), keep your chest lifted and your core tight. Lower yourself until your thighs are parallel to the ground (or as far down as you can go while maintaining good form), then push through your heels to stand back up. Including squats in your routine is an essential part of strength training exercises.
Many beginners make the mistake of letting their knees cave inward and allowing their heels to lift off the ground. Make sure to keep your knees aligned with your toes and your weight in your heels. If you find full squats difficult, start by squatting to a chair or bench and gradually lower the height as you get stronger. Strength training exercises like these will help build a strong foundation.
If you have issues with your knees, don’t worry about going too deep a quarter or half squat that’s done correctly is still beneficial. Try to do 2-3 sets of 10-15 reps, making sure to move in a controlled manner instead of rushing.
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Push Ups: Building Upper Body Strength (With Variations for All Abilities)
Push ups are a great way to build strength in your chest, shoulders, and triceps, while also engaging your core for stability. If you find traditional floor push ups too difficult, you can start with elevated push ups using a wall, countertop, or bench. Maintain a straight line from your head to your heels, with your hands positioned slightly wider than shoulder width apart. As you lower your chest towards the surface, keep your elbows at approximately a 45-degree angle to your body, then push yourself back up to the starting position. Foundational strength training exercises like push ups are essential.
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Planks: One Move for Core Strength and Stability
Planks are a simple way to build core strength and stability without putting strain on your lower back. Start in a push up position or modify by resting on your forearms, keeping your body in a straight line from your head to your heels. Engage your core by pulling your belly button in toward your spine and hold this position while breathing normally. Start with holds of 20-30 seconds and gradually increase the time as your strength improves. Planks are vital in a set of strength training exercises.
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Glute Bridges: Strengthen Your Backside
Glute bridges work your backside glutes, hamstrings, and lower back muscles that are often weak from sitting too much. Lie on your back with knees bent and feet flat on the floor hip width apart. Push through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower with control. Keep your core engaged throughout the movement to protect your lower back.
If you’re a beginner having trouble activating your glutes, consider using a mini band just above your knees to add resistance and enhance muscle engagement. Do 2-3 sets of 12-15 reps, making sure to hold for 2 seconds at the peak of each rep. Glute bridges are one of the beneficial strength training exercises.
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Lunges: Develop Leg Strength and Improve Balance
Lunges are a great way to build strength in your legs, improve your balance, and increase coordination. They specifically target your quadriceps, hamstrings, and glutes. To start, stand with your feet hip width apart. Then, take a controlled step forward with one foot. Lower your body until both of your knees are at about 90-degree angles. Make sure your front knee is directly above your ankle and not extending past your toes. To return to the starting position, push up through your front heel.
For those who have difficulty with balance, you can start with stationary lunges. To help with balance, you can hold onto a chair or wall. Once you’re comfortable with stationary lunges, you can move on to walking lunges and then reverse lunges. Try to do 8-10 lunges on each leg. You can either do all the lunges on one leg before switching to the other leg, or you can alternate legs. Remember, lunges are an integral part of strength training exercises.
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Bird Dogs: Back Strength Without Equipment
Bird dogs are a great way to strengthen your back extensors and core stabilizers, as well as improve coordination between your upper and lower body. Start on your hands and knees in a table top position. At the same time, extend one arm forward and the opposite leg backward, keeping your spine neutral. Hold for a moment at full extension, then return to the starting position and repeat on the opposite side.
Concentrate on maintaining the level of your hips and avoiding rotation in your lower back. If the full movement is too difficult, begin by practicing arm extensions and leg extensions separately before combining them. Do 8-10 repetitions on each side, prioritizing quality over quantity.
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