A Beginner's Guide to Strength Training

1. Squats: Squats are a fundamental compound exercise that targets the lower body, primarily the quadriceps, hamstrings, and glutes. Here's how to perform a squat:

• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and hips, as if you're sitting back into an imaginary chair.
• Keep your chest lifted, core engaged, and weight on your heels.
• Go as low as you comfortably can while maintaining proper form, and then push through your heels to return to the starting position.
• Aim for 2-3 sets of 10-12 repetitions.

2. Push-Ups: Push-ups are an excellent exercise for strengthening the chest, shoulders, and triceps. Follow these steps to perform a proper push-up:

• Start in a high plank position with your hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows while keeping your back straight.
• Go as low as you can without touching the ground, and then push back up to the starting position.
• If full push-ups are challenging, you can modify by performing them on your knees.
• Aim for 2-3 sets of 8-10 repetitions.

3. Plank: The plank is a core-strengthening exercise that targets the abdominal muscles, back, and shoulders. Here's how to do a plank:

• Start in a push-up position, with your hands directly under your shoulders and your body in a straight line.
• Engage your core and hold the position, focusing on maintaining a neutral spine.
• Start with holding the plank for 20-30 seconds and gradually increase the duration as you get stronger.
• Aim for 2-3 sets, gradually increasing the time.

4. Dumbbell Rows: Dumbbell rows are excellent for targeting the muscles in your upper back. Here's how to perform a dumbbell row:

• Hold a dumbbell in one hand and place the opposite knee and hand on a bench or sturdy surface for support.
• Keep your back straight and your core engaged.
• Pull the dumbbell up toward your chest, squeezing your shoulder blades together.
• Lower the weight back down and repeat for the desired number of repetitions.
• Switch sides and repeat.
• Aim for 2-3 sets of 10-12 repetitions per side.

Conclusion: Remember, consistency is key when it comes to strength training. Start with lighter weights or bodyweight exercises and gradually increase the intensity as you become more comfortable. Don't forget to warm up before each session and listen to your body to avoid overtraining or injury. With time and dedication, you'll see improvements in your strength, endurance, and overall fitness.