7 Weightlifting Exercises for Beginners

7 Weightlifting Exercises for Beginners

Weightlifting can seem intimidating if you've never done it before. You look around the gym and see men and women lifting extremely heavy weights and their muscles bulging. Truth of the matter is there is such a variety of types weightlifting and you don't need to look like a beast if you want to get into it. It's okay to start out small because the worst thing would be to injure yourself if you go in blindly lifting weights way too heavy for you. Here are 7 weightlifting exercises for you ladies who are just beginning.

Tricep Extensions

We found this workout at Indian Workouts.

Tricep extensions are an easy workout that can be done with something as light as a small three pound dumbbell or a heavier 25 pound weight. Hold the weight with both hands behind your head in a straight up standing or sitting position. Raise the weight up above your head by straightening your elbows, then lower them back down to their bent position behind your head. Be sure to have a controlled motion throughout so that you do not risk injury. It's best to start out with a light weight and to move up in weight as you feel comfortable. Do 15 reps, 3 sets.


We found this workout at Our Beautiful Souls.

Doing squats with an added weight will show you a world of difference in your results. If you've already mastered the squat without weights, you can move onto squats with a bar or free weights. For a weighted bar, you will want to start out with just the weight of the bar without any added plates. Place the bar on your back, aligned wit your shoulders and hold each side of the bar where your arms make a 90 degree angle. With your feet about hip's width apart, bend at the knees and squat down, as if sitting in a chair. Be sure that your knees do not go past your ankles, as that can lead to injury. Stand back up into your starting position, but still leave a tiny bend in the knees so that they do not lock. Repeat each squat 20 times for 2 reps. As soon as you feel comfortable, feel free to add a little weight to each side of the bar.

Reverse Fly 

We found this workout at PopSugar.

The reverse fly will target your arms and chest. Start out with light weights such as a 3 or 5 pound dumbbell in each hand. Standing with your feet a few inches apart, slightly bend your knees and bend at the waist at about a 45 degree angle. With your arms out in front of you, open your arms open wide, like the wingspan of a bird, then return back to your starting position. Repeat this move 15 times for 3 sets. 

Bicep Curls

We found this workout at Get Healthy U.

Bicep curls are always a go-to workout for weightlifting. Targeting your biceps is important and is such a simple workout. Grab a pair of dumbbells and stand in a steady stance with your feet hip width apart. With your arms bent at about a 45 degree angle at your sides, curl the weights up towards your chest, squeezing your muscles, and then lower back to the starting position. Repeat this for 20 reps, 3 times.

Bent Over Row

We found this workout at PopSugar.

The bent over row will get those biceps burning. Start by standing with your feet shoulder width apart and knees slightly bent. Bend at the waist and place your arms in front of you hovering over the ground with a dumbbell in each hand. From this position bend at the elbow and bring each dumbbell to each side so that your elbows are behind your back and reaching towards the sky. Lower them back down simultaneously completing one rep. Repeat this workout for 15 reps, 3 sets.


We found this workout at Maxed Muscle.

Proper form is crucial when doing a deadlift otherwise you risk injury. If you are starting out it is best to use a lighter weight such as lighter dumbbells or just the bar. Start with your feet shoulder width apart and your weights or bar on the floor in front of you at your feet. Pull the weights or bar up with your arms straight until your hips and legs have locked into their standing position. Return it to the floor by moving your hips back first and then bending your knees. Repeat each rep 10 times, 3 sets. 

Bench Press

We found this workout at Women's Health.

Don't be intimidated by hearing "bench press", this is just another simple workout that can be modified to fit your progress with weightlifting. Start out by lying on your back on either a bench (inclined in this photo) or even the floor with your knees bent and a dumbbell in each hand. With the dumbbells placed at your chest with your elbows out, press your dumbbells up towards the sky until your arms are straight, then lower back to the starting position with a controlled motion. Do 15 reps for 3 sets. 

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