For people starting out bodybuilding, it is crucial to focus on exercises that provide maximum effectiveness while minimizing the risk of injury. THE basic movements such as the deadlift, THE bench press, and the squat are essential. These exercises use several muscle groups and allow harmonious development. Other exercises such as pumps, THE dips, and the vertical draw are also recommended. In general, it is advisable to perform each exercise in 3 to 4 sets of 8 to 12 repetitions, always making sure to respect adequate recovery between sets. This allows you to gradually become familiar with the movements while building strength and technique.
Strength training is a great way to strengthen your body, improve your fitness and gain self-confidence. For those just beginning their journey, it is essential to focus on fundamental exercises which will help develop a solid foundation. In this article, we will explore a selection of exercises suitable for beginners, focusing on their effectiveness and the different techniques to adopt.
Basic bodybuilding movements
The Deadlift
THE deadlift is often considered one of the best exercises to include in a beginner’s strength training program. This movement engages many muscle groups, including the legs, back and abdominals. It helps develop not only strength, but also lifting technique, which is essential for preventing injuries. For a good start, it is recommended to start with light weights and focus on form.
The Squat
THE squat is another basic exercise that mainly works the thighs, glutes and core muscles. By incorporating this exercise into your routine, you will work on balance and body stability while building strength. Squats can be done with body weight, then evolved with additional weights such as dumbbells or a barbell.
The Bench Press
THE bench press is an essential exercise to strengthen the upper body, more specifically the pectorals, shoulders and triceps. This movement works similarly to other exercises, but it is recommended to practice it under the watchful eye of a trainer, especially for beginners, to ensure correct execution.
The Military Press
THE military developed, which is practiced with dumbbells or a bar, is ideal for strengthening the shoulders. This movement also works the triceps and upper back, making it a very complete exercise. To avoid pain, be sure to master the technique and not use weights that are too heavy at the start.
Bodyweight exercises
The Pumps
THE pumps are an excellent exercise for beginners because they develop upper body strength and can be adapted according to each individual’s level. Whether with your knees on the ground or in a classic position, they are perfect for strengthening the pectorals, triceps and shoulders. In addition, they are easily made at home.
The Abdominals
For core strengthening, abs are essential. They help stabilize the body during many other strength training exercises. Start with simple options like crunches or planks, which can be incorporated into any workout.
The Vertical Draw
THE vertical draw, often performed on a high pulley machine, is a great way to work your back and improve upper body strength. By incorporating this exercise, a beginner can learn the basics of pulling while ensuring good posture.
Build a suitable program
When creating a bodybuilding program suitable for beginners, it is important to focus on basic exercises. A good routine might include sets of 3 to 4 for each exercise, with 8 to 12 repetitions per set. Also give yourself adequate rest time to allow your muscles to recover and develop. It is advisable to train approximately three times a week, gradually evolving according to your abilities.
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Bodybuilding exercises suitable for beginners
Exercise | Benefits |
Squat | Strengthens legs and glutes while improving balance. |
Bench press | Great way to work the pectorals and triceps. |
Deadlift | Works the back, legs and improves posture. |
Pumps | Strengthens the upper body and engages the core. |
Dips | Ideal for targeting the triceps and shoulders. |
Vertical draw | Develops back strength and improves shoulder width. |
Russian Twist | Targeted exercise to strengthen the oblique abdominals. |
Getting started in bodybuilding can seem intimidating, but choosing the right ones exercises, you can build a solid foundation for your development. This article will explore the best bodybuilding exercises suitable for beginners, highlighting basic movements that use several muscle groups for a complete and effective workout.
Basic Movements
For newcomers to the world of bodybuilding, it is recommended to start with basic movements. These exercises are fundamental because they involve several joints and muscles, which maximizes the benefits in terms of strength and muscle development.
The Deadlift
THE deadlift is an essential movement to include in your program. It works the muscles of the back, legs and buttocks. By using a barbell, it will help you strengthen your posterior chain, which is crucial for correct posture and injury prevention.
The Squat
THE squat is another must-have basic move. It mainly targets the quadriceps, glutes and hamstrings. By practicing the squat, you can improve your leg strength, stability and coordination. Additionally, this exercise can be performed without equipment, making it ideal for beginners.
The Bench Press
THE bench press is a great exercise to strengthen your upper body, especially your chest, shoulders and triceps. By using a barbell or dumbbells, you can tailor the load to your strength level, allowing you to progress at your own pace.
The Military Press
THE military developed is perfect for developing shoulder and upper back strength. This exercise is usually done standing, which also engages the leg and core muscles to stabilize the body during the movement.
Additional Exercises
In addition to the basic movements, it is a good idea to include a few additional exercises to vary your training and target other muscle groups.
Pumps
THE pumps are a classic exercise that strengthens the upper body and core. They can be done on the knees if you are still in the strengthening phase, or in the classic version for an additional challenge. This exercise is extremely effective and can be done without equipment.
Dips
THE dips are excellent for targeting the triceps and lower pecs. You can easily do them between two benches or on a parallel bar. It is an exercise that can be adjusted according to your strength, allowing variations for the more advanced.
Structuring your Training
For beginners, it is essential to structure your training with suitable sets and repetitions. A general recommendation is to carry out between 3 to 4 sets of 8 to 12 repetitions for each exercise. Remember to include recovery periods, usually around 2 minutes, between sets to allow your body to recover.
With these tips and exercises, you are now ready to start your bodybuilding journey. Good luck and have fun!