Health & fitness

3 Strength Training Exercises for Beginners

23 March, 2019 12:00 AM printer

3 Strength Training Exercises for Beginners

Lifting weights can be an intimidating concept when you are first starting out, but there are some beginner’s strength training exercises that can introduce you to this facet of workouts with confidence. Current recommendations state that strength training should be included at least twice per week in addition to cardiovascular workouts. Strength training can help achieve a more toned, lean look than cardio alone and can help build muscle tissue to support healthy metabolism.

See below for some introductory strength training exercises that work major muscle groups and are generally considered safe even for beginners

Bicep Curls

Bicep curls can help build strength in the arms as well as the core as you balance during the exercise. Hold either a light barbell in each hand or one long unweighted bar with both hands, palms facing the ceiling and arms resting lightly on the upper thigh. Lift the weights up towards your collar bone, shoulder width apart, in front of you slowly until your elbows are completely bent and the weight is at shoulder level. Remember to lower the weights at the same pace as you raised them in a smooth movement.


This exercise will strengthen your entire core including abdominal, oblique and back muscles. Sit on a floor mat with your knees bent and feet flat on the floor in front of you. Lean slightly back balancing on your bottom while you lift your legs off the floor in front of you. Keep your knees bent and work on straightening them over time as your core gets stronger. Keep your back straight and your shoulders relaxed; be sure to breathe rather than hold your breath.


Lunges challenge your hamstrings, glutes, and quadriceps as well as your core for balance. Start by extending your left leg in front of you in a wide stance with your right leg placed behind you, hip distance apart. It is safest to stand next to a wall or stable object for balance as you get started, eventually progressing to unassisted or even walking lunges. Bend your left knee to a 90 degree angle while lowering your right so the knee almost touches the floor, with your knee cap pointing down. Do 15 reps and then switch legs.

Sugarcane Juice Great for Liver

Sugarcane juice helps strengthen your liver and is thus suggested as a remedy for jaundice. Jaundice is a condition where you find yellow pigmentation of the skin and membrane due to elevated levels of a substance known as bilirubin in the bodily fluids and is triggered by poor functioning liver. What sugarcane juice does is replenish your body with proteins lost and nutrients that it needs to recover quickly.