6 Beginner Weight Lifting Exercises for Home or Gym

Estimated reading time: 8 minutes

Some exercises stand the test of time for good reason…they work. Here are 6 foundational weight-training exercises to build upon

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Undertaking a weight training program is one of the best things you can do for your body. It will allow you to strengthen and shape your body at the same time that it builds such inner qualities as discipline and self-confidence. But getting started can be daunting and confusing for many people.

As a former gym owner and personal trainer, I’ve introduced hundreds of people to the benefits of weightlifting. Many of those people have chosen to work out at home rather than at a commercial gym. They’ve discovered that, by focusing on six key exercises, they are able to get a terrific workout without having to invest a lot of money on equipment.

In this article, I’ll lay out those six key beginner weightlifting exercises you can do at home. I’ll also present you with a progressive plan to best make use of them and spell out what equipment you’ll need to do it.

Essential Home Gym Equipment

There are four pieces of equipment that will allow you to perform the six key weight training exercises:

Squat Rack / Power Cage

A combination squat rack/power cage will provide a safe environment to perform the bench press and squat exercises.

Olympic Barbell

An Olympic barbell has a two-inch diameter bar to take Olympic weight plates. They are truer, better balanced, and easier to work with than standard bars.

Adjustable Bench

A bench that has an adjustable back pad will allow you to perform flat, incline, and decline exercises.

Adjustable Dumbbells

By investing in a quality pair of selectorized adjustable dumbbells, you’ll have the equivalent of a whole rack of dumbbells in one compact, convenient system. Check out this thorough research into the best adjustable dumbbells on the market.

The 6 Best Beginner Weightlifting Exercises

1. Squats

Why Do It

The Barbell squat is an effective overall body strengthener. In addition to targeting your glutes, quadriceps, and core, it will also rev up your metabolism to help you burn calories both during and after your workout.

How to Do It

1. Position a bar on a squat rack just below shoulder level. Load the bar with the appropriate weight, then step under the bar, positioning it high on the back of your shoulders. Grasp the barbell with a wide overhand grip position.
2. Unrack the bar and take a step back. In this starting position your feet should be shoulder-width apart, your lower back in a neutral position, head looking straight ahead and knees slightly bent.
3. Hinge at the hips to descend into a parallel squat position, where your thighs and calves form an angle of slightly less than 90°.
4. Push down into your heels to ascend back to the starting position. When you have completed your reps, carefully step forward to place the bar back on the rack.

Avoid these common mistakes that people make when squatting.

2. Bench Press

Why Do It

The bench press is a fundamental upper body strengthener. Its main focus is on working the pectoral muscles, with a secondary emphasis on the deltoids and triceps. It also activates the abdominals and upper back muscles.

How to Do It

1. Place a flat bench in the middle of a power rack. Set the j-hooks on the rack at arm’s length when you are lying on the bench. Now place an Olympic bar on the j hooks and load the appropriate weight.
2. Position yourself on the bench and adjust so that your face is directly under the bar. Your feet should be firmly planted on the floor.
3. Reach up to grab the bar with an overhand grip slightly wider than shoulder width apart.
4. Unrack the bar and bring it over your chest.
5. Inhale as you slowly lower the bar to your nipple line.
6. Exhale as you press the bar back up to full arm extension. Be sure to keep your hips down on the bench throughout this movement and avoid bouncing the weight off your chest.
7. Repeat for the required rep count and then place the bar back on the rack.

It’s possible to increase your bench press by performing other related upper body exercises.

3. Deadlift

Why Do It

The barbell deadlift is another very effective overall strength and power builder. As well as targeting your hamstrings, glutes, lower and upper back it will also strongly engage your core muscles.

How to Do It

1. Place an Olympic barbell on the floor and load it with the appropriate weight.
2. Stand behind the bar with your mid feet directly under it and feet shoulder-width apart.
3. Injured the hips to go down to grab the bar with an overhead grip. Allow your heart to move backward so that in the bottom position your torso is at about a 30° angle. Do not round your back and thrust your chest up as you are holding the bar.
4. Maintaining a tight core, pull the bar up as you hinge the hips to come back to a standing position. Look directly ahead, keeping your shoulders down and the bar close to your body throughout.
5. Smoothly returned the bar to the floor, once more hinging at the hips.
6. Continue for the required rep count.

Find out how working out can help your PTSD.

4. Shoulder Press

Why Do It

While its primary target is obviously the three muscles that make up your deltoids, the shoulder press is actually a multipurpose exercise that will also engage the muscles of your back, abdominals and arms. This is also a good exercise for core stabilization.

How to Do It

1. Place the J hooks on your power rack at shoulder level and put an Olympic bar on the rack. Now load the bar with the appropriate weight.
2. Stand in front of the bar with your feet shoulder-width the part and grasp the barbell with your hands slightly wider than shoulder width, using an overhand grip.
3. Unrack the bar and bring it back to rest across your clavicles.
4. Maintaining a neutral spine, press the bar directly overhead until just short of elbow lockout.
5. Lower the bar under control to the starting position.
6. Repeat for the required rep count and then return the bar to the rack.

This is also one of the best exercises for older adults.

5. Alternate Dumbbell Curls

Why Do It

The alternative dumbbell curl is one of the most effective ways to strengthen and develop the biceps of the upper arm. This exercise allows you to work each arm individually, allowing you to condition and sculpt your biceps. The core is also involved in stabilizing the body throughout the movement.

How to Do It

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with the palm facing forward.
2. Flex the right elbow to bring the dumbbell up towards your shoulder level. In the top position, your palm should be facing upward. Be sure to keep your back straight, your elbow and at your side, and to avoid swinging to create momentum. Squeeze the bicep tightly in the top position.
3. Slowly lower the dumbbell back to the start position, and then repeat with the left arm.
4. Continue to alternate sides until you have completed your rep count.

6. Dumbbell Lunges

Why Do It

The dumbbell lunge targets the quadriceps, hamstrings, and glutes. This is a great exercise for firming the thighs and butt.

How to Do It

1. Stand with your feet shoulder-width apart and arms at your side with a dumbbell in each hand.
2. Keeping your head up and your spine in a neutral position, tke a large step forward with your right leg. At the same time, bend your knee to a 90° angle and drop your thigh until it is parallel to the floor. The left knee will drop behind you so that you are balancing on the toes of your left foot. This should create a straight line from your lower back to the back of your knee.
3. Push through the right heel to stand upright and then return to the starting position. Repeat on the opposite side.
4. Continue alternating legs until you have completed your rep.

A Progressive Workout Plan

If you have never worked out with weights before, you should start out doing these exercises without any resistance at all. Perform them with only your body weight until you are confident in the movement pattern. Then, on the barbell exercises, start using an unloaded Olympic bar. For the dumbbell exercises, use the lightest weight available.

For the first month, do 3 sets of 15 reps on each exercise. Then progress to the following set and rep scheme to become progressively stronger and more muscular:

• Set One – 20 reps
• Set Two – 15 reps
• Said Three – 10 reps
• Set Four – 8 reps

On each set, use a weight that will allow you to just complete the required rep count. The last two or three reps should be quite challenging. As you get stronger, you will find them less challenging. That is when you should put the weight up slightly so that, for instance, you are now doing 20 reps with the weight you were previously doing 15 reps.

By following this type of progression you will be constantly placing greater stress on your muscles, forcing them to adapt by getting bigger and stronger.

Summary

In this article, I have laid out a complete beginner’s weight training workout that you can do at home with minimal equipment. I recommend following this program for at least six months in order to develop a foundation of strength and muscle. You will then be able to add more specialized exercises.

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