Basic Beginner Weight Training Exercises

When you start a resistance training program using free weights you should focus on technique before you challenge your muscles with heavy weights. Use a lighter weight to begin with and perform each exercise with perfect form for the first few workouts. When you are confident that you are executing each exercise perfectly you can begin to increase the resistance and number of repetitions to work your muscles fully.

Barbell Front Press

The front press is a basic exercise to work your shoulder muscles. Do the exercise while standing with your feet shoulder width apart. Hold a barbell with your hands just wider than shoulder width apart, with your hands facing forwards and the bar resting on the front of your shoulders. Extend your arms and press the bar above your head as you exhale with the effort. Inhale and slowly return the bar to the starting position to complete one repetition.

Dumbbell Step-Up

This basic exercise is effective for working the quadricep muscles in your legs. Hold a dumbbell by your side in both of your hands. Stand in front of a step or weight bench. Place your right foot on the step and push up so you can place your left foot on the bench and you are standing on the bench. Step back down onto the floor and then step with your left foot first. Keep your back upright and avoid leaning into the step to keep correct form for the exercise.

Dumbbell Overhead Extension

The dumbbell overhead extension is an exercise for the triceps muscles in your arms. You can do the exercise sitting on a flat bench or in a standing position Hold a dumbbell behind your neck with both hands with your elbows bent. As you exhale extend your arms to lift the dumbbell above your head before slowly returning the weight to its starting position to complete the repetition.

Arm Curls

To balance the exercise for your triceps you can do arm curls using dumbbells to work your biceps. There are a number of variations of the basic bicep curl, but you can perform a basic bicep curl with two dumbbells. Sit on a flat weight bench with a dumbbell in each hand with the weights by your side and your palms facing inwards. Raise the dumbbells simultaneously toward your shoulder with your upper arm fixed by your side as you turn your palms upward. Return the weights to the start position to complete one full repetition. You can vary the exercise by holding the dumbbells with a hammer grip with your hands facing inwards.