3 Strength Exercises for Beginners
Box Squat- The box squat is a great starting point for beginners to safely start squatting. Rather than starting at the most complicated movement, the barbell back squat, the box squat reduces the chance for injury while addressing mobility imbalances (if any is present).
How to Perform: Start by standing in front of a box or bench. You want it to be the height of about your knees. From there, arms out in front of you, bend your knees and push your hips back as if you are sitting on a chair. Sit down all the way till your butt touches the box, then stand back up. It’s important that you do not rest your entire bodyweight on the box, rather, tap down and then come back up. Watch video tutorial here!
Bench Push-Up- Push-ups from an elevated surface are a great way to build upper body and core strength when you are new to resistance training. This exercise is often easy on the shoulders and is easy to set up-minimal equipment required!
How to Perform: Most gyms have a bench or a box you can use. Start by putting your hands on the edge of the bench, just wider than shoulder width. Legs straight, back in a neutral position. You want to make sure your arms/torso are at a 90 degree angle before starting. Slowly lower your chest towards the bench, then pushing yourself up and away, returning to the starting position. Watch video tutorial here!
Body Row- The body row is an essential for any beginner because it’s simple to set up and highly effective at building strength. It’s also a great introduction to the horizontal pulling movement, which is one of the foundational movement patterns all gym goers should know how to do.
How to Perform: This can be done by using a TRX strap or a Smith Machine. You start by holding the handles, palms facing each other, and then leaning back. Keep your feet on the ground, arms straight, you now pull yourself forward, squeezing your shoulder blades back. Watch video tutorial here!