Strength training fundamentals

You don't need anything fancy when you start with strength training. All you need is some basic moves, consistency, and patience.

The key to enjoying strength training is starting with a good foundation of exercises that work every part of your body. When you focus on a handful of main moves, you'll find it easier in a short time. From there, you can progress to different weights, advanced variations or new exercises.

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Glute bridge

Lie on your back, knees bent and feet flat on the floor, hip-width apart. With a dumbbell in each hand, rest the weights just under your hip bones.
Squeeze your glutes and abs, and push through your heels to lift your hips off the floor until your body forms a straight l...

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Bent-over row

Keep your feet hip-width apart and a dumbbell in each hand with your arms at your sides.
With your core engaged, hinge forward at the hips while pushing your butt back. Bend your knees slightly and ensure not to round your shoulders.
Look a few inches in...

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Hollow-body hold

Lie faceup on a mat, legs extended and arms straight over your head, keeping them close to your ears.
Contract your abs to press your lower back into the ground.
Point your toes, squeeze your thighs together, squeeze your glutes, and lift your leg off th...

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Dumbbell chopper

Stand with your feet wider than hip-width apart, core engaged, hands clasped together or holding a small towel or dumbbell in both hands by your left leg.
Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to r...

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Deadlift

Stand with your feet hip-width apart, knees slightly bent, arms relaxed, with a dumbbell in each hand.
hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly start to lower the weight along your shins until ...

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Strength training makes life easier

Resistance training helps your body stay functional and healthy in the long term.

Increased muscle strength can make everyday movements easier, such as getting up off the floor, carrying groceries up the stairs, or putting a bulky object on an overhead shelf.

With age...

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Push-up

Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders above your wrists, legs extended behind you, and core and glutes engage.
Bend your elbows while you lower your body to the floor. Drop to your knees if you need to.

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What you need to know before you start

Strength training twice a week is sufficient to increase muscle mass.
Start by focusing on compound movements that involve multiple joints, such as squats.
Include both pushing and pulling exercises to ensure you maintain goo...

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Reverse lunge

Stand with your feet about shoulder-width apart with core engaged.
Step backwards with your right foot, landing on the ball of your foot and keeping your heel off the ground.
Bend both knees to 90 degrees as you sink into a lunge. Keep your core engaged ...

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