6 Essential Moves for Beginner Weightlifters

beginner weightlifting beginner workout glute bridge glute exercises gym tips Nov 20, 2020

When you are new to strength training the weight room can feel a bit intimidating. Confusion about what weights to use, how to contort your body into one of those crazy machines, or even the male-dominated landscape may send you running right back to your favorite spin class. Many women that I work with often come to me with overwhelming self-doubt and fear that all eyes are on them or that they are not in good enough shape to even step foot into the weight room.

Gymtimidation is very real, but do not let fear keep you from all the benefits weight lifting offers. Building muscle will not only make you strong and lean but will also help build boost confidence and self-esteem as you realize what your own body is capable of achieving. Shifting your focus from the weight on the scale to the weights you hold in your hands is a powerful tool that will bleed into the rest of your life. Not to mention weightlifting also aids to reduce anxiety, stress, and is a preventative measure against heart disease and Type 2 Diabetes. With all of these added benefits, it would be foolish to let fear stop you from cashing in.

The best approach to weight lifting as a beginner is to start with a combination of functional exercises that mimic movements you use in everyday life, compound lifts, and a pair of dumbbells. Most gyms will have a wide variety of dumbbells to choose from and dumbbells are less intimidating than picking up the barbell for the first time. Machines, cables, and barbells all have a place in a weightlifting program, but mastering the basics first will help you establish good form and make the transition to heavier weights seem effortless.

Most functional exercises will fall within one of the following categories:

Squat
Push
Pull
Hip Hinge
Hip Extension

Building upon the foundational basics here are 6 Essential Weightlifting Moves for Total Beginners. Before you begin, start with a warm-up incorporating some of these essential exercises into your warm-up with only your bodyweight, this will reinforce proper technique and form before you start lifting.

To determine how heavy you should lift starting out choose a weight you can lift 10 to 12 times for two to three sets. This is generally 5 to 15 pounds, depending on the muscle group. As a beginner, you will quickly outgrow these weights and will know it's time to move up when the last 2-3 repetitions is easy to lift.

Goblet Squat

Keep the Dumbbell tucked into the upper portion of your chest while also keeping elbows tucked in
Place your feet slightly wider than shoulder-width apart with a 0-30 degrees of foot flare
Sink down into the squat keeping your chest high and core tight
Push your knees out and make sure to keep all your weight in the heals
Push through your heels to stand back up and squeeze glutes at the tops

DB Goblet Squat1 from Cassie Lambert on Vimeo.

Seated Shoulder Press

Sit on a bench with back support
Use two dumbbells and make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Pause at the top once arms are fully extended, and slowly return the weight to the starting position

Seated DB Shoulder Press from Cassie Lambert on Vimeo.

Romanian Deadlift

Start standing straight up with feet hip-width apart
Descend by sitting your hips back with a slight knee bend, and vertical shin
Hold the dumbbell close to your legs as you descend down
Pull back on your shoulder blades and do not let your back arch
Once the dumbbells reach just below your knees you will sit back in your heels and stand back up

DB Romanian Deadlift from Cassie Lambert on Vimeo.

Single-Arm Dumbbell Row

Choose a flat bench and place a dumbbell on each side
Place the leg closest to the bench on top of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place the same hand as your leg on the bench for support
Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side, and concentrate on squeezing the back muscle and not the arm
Lower the weight straight down to the starting position and repeat

Chest Press

Lie down on a flat bench with a dumbbell in each hand
Rotate your wrists forward so that the palms of your hands are facing away from you.
Keep the dumbbells to the sides of your chest, with your upper arm and forearm creating a 90-degree angle.
Be sure to maintain full control of the dumbbells at all times and not to relax the arms until the last repetition is complete
Use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second, and then begin coming down slowly

Lying DB Chest Press from Cassie Lambert on Vimeo.

Glute Bridge

Lay flat on the ground with feet pointed straight forward and shoulder-width apart
Knees should be at a 90-degree angle
Place all bodyweight in the heels and thrust the hips upward locking out at the top and squeeze the glutes

DB Glute Bridge1 from Cassie Lambert on Vimeo.

For more on how to build muscle and strength with confidence join my exclusive FB Group right here

If you found this blog post helpful, give it a share on Pinterest!