Basic Weightlifting Exercises

A healthy diet and cardio exercises are important to maintain fitness, but if you want to tone your body, then weightlifting exercises are the best solution. These exercises also help in building muscles. While doing these exercises you need to concentrate on your chest, shoulders, biceps, triceps and the back.

Before doing these exercises you need to keep a few things in mind. Set a goal for yourself and work accordingly everyday. Muscles easily adapt to the exercises, so keep variations in the exercises. You can increase the weight or change the frequency of repetitions. Always start your weight training with a warm up, even if you are in a hurry. Starting directly with weight training can harm your muscles. For the warm-up, you can use light weights, increase the weights by 5 pounds or more for the 1st set of the weightlifting exercises. This way you can increase the weight for each progressive set. If you are a beginner, complete only 8-9 repetitions in each set.

Basic Weightlifting Exercises

Bench press: This exercise is mainly for your chest muscles. It is performed best in a natural and comfortable position. Rest your back on the bench. Your back should be parallel to the bench. Do not stretch your arms or legs in this position. Keep your feet flat on the ground with shoulders touching the bench. Hold the bar with both hands. Bend your elbows, but only slightly. Always begin with no weights (this goes for all weightlifting exercises). Pick up the bar from the rack and hold it directly above the middle of the chest. Gently touch the chest with the bar. In the first set you can do 8 repetitions. For your second set you can use 45 pounds of weight. Start increasing the weight when you feel comfortable.

One Arm Dumbbell Row: As the name suggests, you have to row the dumbbell in this exercise. Lean on the weight training bench with your right arm. Your spine should be parallel to the ground. The weight of your upper body should be on the right arm. The distance between your feet should be equal to the shoulder width. Now with your left arm, slowly pick up the dumbbell and bring it near your chest. In this way 'row' the dumbbell. Repeat for 10-12 times as the first set. This exercise is most effective for the back muscles.

Lateral Raise: Stand upright on a firm ground. The distance between your feet should be equal to the shoulder width. Hold light dumbbells in your hands and slowly raise them sideways. Keep the hands parallel to the ground. Then slowly get your hands back at the starting position. Repeat this exercise for 8-10 times. This exercise is mostly used for the shoulder muscles.

Bicep Curls: In this exercise you have to hold a light dumbbell in each hand. The grip should be in a way that your palms face forward. If you are a beginner, always start with 4 or 5 pounds of weight. While raising the weights, your torso should be straight. Slowly raise the right hand by bending your elbow. Raise the dumbbell to your shoulder level. Repeat the same with your left hand. This exercise is used to define your biceps.

Squats: Stand with your feet apart and hold a dumbbell in each hand. Raise the dumbbells in the front direction with your hands parallel to the ground. Pull your abdomen in and keep your back straight. Now slowly bend your knees, the thigh should be parallel to the ground. After this, slowly return to the starting position. Do not make your knees rigid. You can repeat this exercise for 10-12 times in the first set. Squats are mainly done for toning the muscles of the lower body.

It is best to hire a professional trainer for learning weightlifting exercises. These exercises should be performed only thrice a week. You should also take proper rest, because the muscles grow during the resting period. If you experience muscle pain while doing these exercises, stop immediately and consult a physician.