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The Complete Strength Training Guide For Beginners: Benifits, Tips, Training Exercises

strength training guide as a gym beginner at safa fitness club

There is a lot of confusion moving around in the mind of gym beginners and they feel shy of doing work out in front of others or maybe they don’t know the exact method or technique how to use or how to do it. The idea of entering a gym’s weight room, surrounded by a broad variety of machines that do god knows what and trying to figure out what you’re doing while watching buff gym goers watch themselves lift in the mirror can be intimidating. This article contains a detailed discussion of the best strength training exercises, their benefits, and tips you must know before doing.

However, things don’t have to be that way! In reality, strength training is simply a method of physical activity that involves the use of free weights, such as dumbbells, fixed weights, such as barbells, and machine weights.

In this article, we will cover all the confusion and queries in the mind of gym beginners regarding strength training what is strength training? What are the benefits of strength training?  And some tips about strength training. Follow the complete article for getting information and a better understanding.

gym boy weighted strength training exercises at safa fitness club as a beginer

What is Strength Training?

Resistance training is also another name for strength training. Strength training is an exercise that uses opposing force or weight to improve muscle strength, posture, stability, and mobility. Strength training, as opposed to resistance training, which is generally a bodyweight exercise or done with resistance bands, uses dumbbells, kettlebells, or even barbells to load the body with a weight for each exercise.

When most people think of strength training, they think of weight lifting. Contrary to popular belief, you can increase the muscle strength through a variety of methods, including your own body weight, resistance bands, cable resistance machines, and, yes, weight machines and free weights.

Weight training takes place when you add weights to an exercise. It’s essential to recognize that you can add resistance and strength training without adding weight when it comes to strength training for beginners in general. This is especially useful if you don’t have access to weights or machines or are unable to use them for any other reason.

Strength Training For Ladies: Why You should Try it?

best strength training at safa fitness club (gym) in islamabad

Squats, deadlifts, chest presses, and back rows are some of the best strength training exercises for women. Compound strength training exercises (or exercises that engage multiple muscle groups at once) are extremely effective for female muscle builders. These strength training workouts are ideal for anyone looking to lose weight, gain muscle, or improve athletic performance.

We’re big fans of strength training around here. Resistance training workouts are among the most effective workouts available, and they are also my personal favorite type of training.

Weight training is beneficial to everyone, but especially to women. Weight training muscle is important for moving through daily activities and reducing the risk of injury. This becomes even more important as we get older. We begin to lose muscle mass around the age of thirty, and strength training is one of the best ways to stay active throughout.

10 Benefits of Strength Training

There are some benefits of the best strength training exercises of many that make your lifestyle better. Let’s have a deep dive into it.

1. Make You Stronger

Strength training makes you stronger.
Gaining strength makes daily tasks like carrying heavy groceries or running around with your kids much easier.

2. Enhance Quality of Life

Strength training may improve your quality of life and ability to perform daily tasks. Muscle building can also help with balance and may reduce your risk of falling. This can help you maintain your independence as you get older.

3. Burn Calories

Strength training increases metabolism in two ways.

To start, building muscle raises your metabolic rate. Muscles burn more calories at rest than fat mass because they are more metabolically efficient. Second, strength-training exercise raises your metabolic rate for up to 72 hours. This means you’re still burning calories hours, if not days, after your workout.

4. Decrease Abdominal Fat

Strength training reduces abdominal fat and full body fat. Weight gain, particularly visceral fat, is linked to an increased risk of chronic diseases such as heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and certain types of cancer.

5. Decrease the Risk of Fall

Strength training reduces your risk of falling because it improves your ability to support your body.

In fact, one study of 23,407 adults over the age of 60 found that those who participated in a well-rounded exercise program had a 34% lower risk of falling.

6. Lower Injury Risk

Introducing strength training into your workout routine may lower your risk of injury.

Strength training helps your muscles, ligaments, and tendons by increasing their strength, range of motion, and mobility. This can help to strengthen the muscles around major joints like your knees, hips, and ankles, providing extra protection against injury.

7. Improves Heart Health

Strength training can also assist you in maintaining healthy body weight and controlling your blood sugar levels. High blood sugar levels are a significant risk factor for heart disease.

8. Greater Mobility and Flexibility

Strength training, contrary to popular belief, can improve flexibility.

Strength training improves joint range of motion (ROM), resulting in increased mobility and flexibility. Furthermore, those with weaker muscles have lower ROM and flexibility.

9. Sharpen Thinking Skills | Improve Brain Health

According to some research, regular strength training and aerobic exercise may help older adults improve their thinking and learning skills.

10. Boost Your Mood

Strength training has been shown to improve mood regulation by increasing self-esteem and personality. Furthermore, exercise promotes the release of mood-enhancing endorphins, which can contribute to a positive mood.

Tips for a Better Strength Training

When you’re ready to begin a weight training program, keep the following suggestions in mind.

1. Warmup

Starting with a quick 5-minute jog or a brisk walk will increase blood flow to your muscles and prepare them for a good workout. A few minutes of skipping rope or jumping jacks is also a good warmup.

2. Start with Lighter Weights

Start with a weight that you can lift 10 to 15 times with good form. Begin with one or two sets of 10 to 15 repetitions and gradually increase to three sets or more.

3. Gradually Increase the Weight

Increase the weight by 5 to 10% once you can easily complete the recommended number of sets and reps. Before beginning a full workout, double-check that this is the correct weight for you.

4. Rest for 60 sec

This helps to prevent muscle fatigue, especially at first.

5. Avoid Overdoing

You can complete your workout in this (45-minute) time frame. Longer sessions may not produce better results and may put you at risk of burnout and muscle fatigue.

6. Rest a Day or Two between Workouts

Rest allows your muscles to recover and replenish energy reserves before the next workout.

Some Great Beginner Strength Training Exercises

You may be particularly interested in developing your biceps or toning your legs, but the best strength training exercises target all of your major muscle groups.

weighted best strength exercises at safa fitness club.


Begin by performing 10 to 15 reps of each exercise. To begin, aim for 1 to 2 sets. As your strength improves, you can add more sets and increase the weight.

What exactly is a rep? One complete exercise movement is one repetition (rep).
What exactly is a sep? A set consists of a certain number of reps. One set, for example, consists of 10 to 15 reps.

Overworking one muscle group at the expense of another can actually increase your risk of injury. You might want to start with the following exercises for a good all-around workout.

Bodyweight Strength Training Workout

Perform each exercise for a total of 12 reps. Before moving on to the next exercise, complete three to five sets of each. Take a short break between sets before continuing (1 – 3 minutes).

1. Squats

The squat is one of the purest tests of strength because it engages almost all of the muscles in your legs and core. Holding dumbbells or a bar in front of your shoulders can help you add weight once your form is solid.

  • Place your feet slightly wider than hip-width apart on the floor.
  • Lower your hips into a squat while keeping your back flat and your knees bent.
  • Lower your body until your thighs are parallel to the floor.
  • To return to the beginning, press your heels into the floor. That is one rep.
  • Keep your heels flat and your knees aligned with your second toe to avoid cave-ins.

2. Pushups

One of the best indicators of strength, according to Fagan, is the ability to move your own body weight. If a regular push-up from the floor is too difficult at first, you can modify it by elevating your hands on a step or a table the higher your hands, the easier it will be.

3. Hollow Body Hold

The hollow-body hold is an isometric exercise that works all of your core muscles. If the traditional hollow-body hold is too difficult, try bending your knees or keeping your arms forward rather than overhead.

4. Reverse Lunge

A single-leg exercise that works the glutes, legs, and core is the reverse lunge. Most people prefer it to a forward lunge because it is gentler on the knees. It’s also slightly easier in terms of balance and stability because you have better control of momentum when returning to standing by pushing off from the back foot.

Weighted Bodyweight Strength Training Workout

Perform each exercise for up to 12 reps, depending on the weight you’ve chosen and your current strength. Before moving on to the next exercise, complete three to five sets of each. Take a short break between sets before continuing (1 – 3 minutes).

1. Squat Lifting

The squat lift exercise is widely regarded as one of the most effective overall weightlifting exercises for developing lower body and leg power and strength. Because this is a compound exercise that engages multiple muscles and joints at once, mastering it safely takes some instruction and practice.

If you’re just starting out, work with a trainer to learn the proper technique. The squat can be used as part of a strength workout, particularly for the lower body.

2. Deadlift

The deadlift is an excellent way to develop strong legs and buttocks. In a deadlift, you lift the weight from the ground to your thigh using primarily your leg and hip muscles, but with assistance from the majority of your body’s large muscle groups. The deadlift is traditionally done with a bar and plates or a fixed barbell, but it can also be done with dumbbells. It is a powerlifting specialty that should not be overlooked in general fitness weight training.

3. Leg Press

The leg press is a popular piece of gym equipment for developing key leg muscles. The two most common leg press machines in gyms and home gyms are the standard horizontal leg press and the 45-degree leg press, which has a seat that reclines at an angle while your legs press upward in a diagonal direction.

4. Overhead Press

Dumbbell overhead presses can be performed sitting or standing, with dumbbells held horizontally at the shoulders or rotated in a hammer grip. This exercise can be used in any upper body strength workout.

The overhead press is also known as the barbell overhead press. While this exercise targets the same muscles as the previous one, it may be too difficult for some unless you can lift a barbell for reps. Barbells weigh 45 pounds when empty, which may be too much for smaller beginners.

5. Biceps Arm Curl

The biceps curl is a well-known weight-training exercise that targets the upper arm and, to a lesser extent, the lower arm muscles. It’s a great exercise for increasing strength and definition.

This exercise can be performed with a variety of equipment and grips, including dumbbells, kettlebells, barbells, resistance bands, and cable machines. Curls are a common exercise in upper-body strength training programs.

6. Triceps Push Down

The triceps pushdown is one of the best exercises for developing the triceps. While the versatile upper-body workout is typically performed on a cable machine (which is common in most gyms), you can also perform a version of the move at home or on the go using a resistance band.

7. Seated Cable Row

The seated cable row strengthens the back and forearm muscles. It is an excellent all-around compound exercise for developing the middle back while also providing beneficial arm work.

A weighted horizontal cable machine with a bench and footplates is used for the seated cable row. This can be a standalone piece of equipment or a component of a larger gym. Seated cable rows can be incorporated into an upper-body strength workout.

8. Lat Pulldown

The pulldown exercise strengthens the back muscles and is done at a workstation with adjustable resistance, typically plates.

Pull a hanging bar toward you until it reaches chin level, then controllably release it for one repetition. This exercise can be used to supplement an upper-body strength workout.

9. Chest Press

The pectoral muscles of the chest are worked by the chest press strength training exercise. A chest press can be performed with a variety of equipment, including dumbbells, barbells, a Smith machine, a suspension trainer, or even resistance bands.

A qualified trainer is recommended to guide you through proper chess press execution, especially if you plan to work out at home. The chest press can be used to supplement an upper body strength or muscle-building workout.

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
Facebook:  safafitnessclub

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