When you first start a strength workout, it can be hard to figure out where to start. There are countless exercises you can do, but some of them work only certain muscles. There are also some safety measures you need to keep in mind and, in addition, a wide range of equipment that will help you in your efforts.
Here is a list of muscle groups and examples of exercises dedicated to them. If you are a beginner, you only need to choose one or two exercises for each upper body muscle group and three to four lower body movements.
- Chest: horizontal pushes, chest pushes, push-ups
- Shoulders: pushes above the head, lateral fluttering, frontal fluttering
- Biceps: biceps flexions, hammer curls, concentrated flexions
- Triceps: triceps extensions, push-ups, triceps kickbacks
- Back: back extensions, cable traction for latissimus dorsi
- Abdominals: crunches, reverse crunches, pelvic lifts
- Lower body: knee bends, push-ups, leg lifts.
It is highly recommended by Downtown’s Healthcare medical providers to start with training the larger groups of muscles before moving on to the smaller ones. That`s because the most demanding exercises are performed by large muscles groups.
The number of repetitions will do depends on your personal goals and, ultimately, on your will to keep exercising.