A Beginner's Guide to Strength Training
At PRIMAL, we believe in strength. We believe it lives in each and every one of us, ready to transform lives. It’s not just about lifting heavier weights or becoming physically powerful, it’s about the strength of mind, resilience, and a healthier, more confident you. As we continue to mark Mental Health Awareness Week, we want to help you unlock your inner strength, because as we discussed in our previous blog, the benefits of strength training extend far beyond physical health, it also has a positive impact on your mental wellbeing.
So, if you've been inspired to start your strength training journey but don't know where to start, you're in the right place. We've put together a beginner's guide that will provide you with the fundamentals of strength training.
We believe strength training is fundamental for overall wellbeing. It helps to develop and maintain muscle mass and bone density, which can prevent injury and enhance physical function. Moreover, it has significant benefits for mental health, including reducing symptoms of anxiety and depression, boosting self-esteem, and enhancing cognitive function. Additionally, strength training can improve metabolism and overall body composition, leading to a healthier and more active lifestyle.
For beginners, it's vital to start with the right equipment. At PRIMAL, we've developed a range of options that are not only of the highest quality but also designed with the beginner in mind.
- Kettlebells – Kettlebells are a versatile piece of equipment that can be used for a range of exercises. Our PRIMAL Kettlebells are designed with an ergonomic handle for comfort and a wide base for stability.
- Dumbbells – Dumbbells are perfect for beginners as they allow for a wide range of movements. Our PRIMAL Dumbbells come in various weights to accommodate progression.
- Barbells – Barbells are essential for core strength training exercises. PRIMAL’s Barbells are crafted for comfort, balance, and durability.
Kettlebell Exercises for Beginners
Kettlebells are excellent for full-body workouts, engaging multiple muscle groups simultaneously. As a beginner, these are a few exercises to get you started:
- Kettlebell Swing – The kettlebell swing is an explosive exercise that targets the hips, glutes, and hamstrings while engaging the core muscles, promoting strength, power, and cardiovascular endurance
- Goblet Squat – The goblet squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes while also engaging the core muscles for improved stability and balance.
- Single-Arm Kettlebell Press –the single-arm kettlebell press is an exercise that targets multiple muscle groups, including the shoulders, triceps, and core, promoting strength, stability, coordination, balance, and improved posture.
Dumbbell Exercises for Beginners
Dumbbells offer a wide range of movement and are perfect for beginners. Here are some exercises to get you started:
- Bicep Curl – The bicep curl targets and tones the bicep muscles in the upper arm, improving upper body strength.
- Tricep Extension – The tricep extension is an exercise that primarily works the tricep muscles, improving upper body strength and stability.
- Dumbbell Squat – The dumbbell squat is a compound exercise that targets the lower body muscles, promoting strength, stability, and improved functional movement.
Barbell Exercises for Beginners
Barbells are great for compound exercises that work multiple muscle groups at once. Start with these movements:
- Barbell Squat – The barbell squat is a compound exercise that targets the lower body muscles, promoting strength, stability, and improved functional movement.
- Barbell Bench Press – The barbell bench press is an exercise that targets the chest, triceps, and shoulders, promoting upper body strength, muscle mass, and improved pushing movements.
- Deadlift – The deadlift targets multiple muscle groups, including the back, legs, and core, promoting strength, power, and improved functional movement.
And remember, as you begin your strength training journey, you're not just building physical strength. You're building mental resilience, boosting your mood, and creating a healthier, happier you. So here's to strength, in every sense of the word, and to celebrating Mental Health Awareness Week with the start of a new, powerful journey.
Strength. It’s in us all.