What Is Weight Training? 5 Weighted Exercises for Beginners

Weight training is a type of exercise that uses free weights to build strength. Unlike bodyweight exercises which use your own bodyweight to build muscle, weight training exercises use barbells, dumbbells, kettlebells, or weight machines to increase muscular strength throughout the body. Weightlifting is sometimes incorporated into aerobic exercises to elevate the heart rate for a powerful cardio workout as well. To decrease the risk of injury, beginners should start by lifting lighter weights and gradually work their way up to lifting heavy weights.

You don't need to be a bodybuilder to reap the health benefits of a weight-training program. Consider some of the notable reasons to practice weight training.

1. 1. Weight training helps build muscle mass. Weight training workouts are also known as strength training workouts for a reason. They're effective muscle-building exercises that target major muscle groups throughout the body to encourage hypertrophy and build strength. Focus on weight-training exercises specifically for your upper body, lower body, and core, or do a mix of weighted exercises for a full-body workout.
2. 2. Weight training helps you lift heavier weights. A good strength-training program starts with lifting a small amount of weight and working your way up to lifting heavier weights. For example, if you're interested in practicing Olympic lifts, deadlifts, and bench presses, a great way to reach your goals is to start a weight-training program that implements bicep curls and dumbbell chest presses.
3. 3. Weight training can improve bone health. Lifting weights can increase bone density, helping prevent osteoporosis.
4. 4. Weight training can improve mobility. Weight training is a great way to improve your tolerance for physical activity. Resistance exercises train the muscles in your body to support your bodyweight and help you perform daily movements, such as bending and lifting.

Consider practicing these weight-training exercises to build full-body strength. Begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and reps.

1. 1. Incline dumbbell press: The incline dumbbell press, also known as the incline chest press and the incline dumbbell bench press, is an upper body workout that engages the pectoral muscles in your chest, the triceps on the backside of your arms, and the anterior deltoid muscles on the front of your shoulders. The angle of the adjustable bench in this variation puts more tension on your upper chest muscles than a flat bench press.
2. 2. Dumbbell squat: A dumbbell squat is a compound exercise characterized by holding a pair of dumbbells at your sides while lowering yourself from a standing position to a squatting position. Dumbbells add more resistance than a traditional bodyweight squat, promoting muscle growth.
3. 3. Hammer curl: The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength training exercise that targets your biceps and forearms. The hammer curl varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. With proper form, hammer curls can promote upper-body stability and arm strength.
4. 4. Overhead tricep extension: An overhead tricep extension, also known as a dumbbell tricep extension, is an isolation exercise that targets your triceps muscles. Perform overhead tricep extensions by holding a pair of dumbbells and standing with your feet shoulder-width apart. Raise the dumbbells over your head. Keep your upper arms in place and hinge your elbow, lifting the dumbbells overhead through a full range of motion. Although this triceps exercise is typically performed with a pair of dumbbells, you can also use a resistance band, a pulley on a cable machine, or a barbell.
5. 5. Goblet lunge: A goblet lunge, also known as a goblet forward lunge, is a weighted lunge variation that activates muscle groups throughout your body. Perform goblet lunges by holding a free weight—like a dumbbell, kettlebell, or medicine ball—in front of your chest. Take a step forward with your right leg and bend your knees, hips, and ankles to lower yourself into a lunge position. Push into your right foot and stand again. Repeat this movement with your left leg. Once you’ve practiced the standard goblet lunge, consider trying other goblet lunge variations like the goblet reverse lunge or the goblet lateral lunge.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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