4 Basic Resistance Training Exercises To Include In Your Routine

Exercise is an important part of a healthy lifestyle. Not only does it help you stay in shape, but it also keeps diseases away. In fact, small increases in physical activity can prevent over 100,000 deaths per year, according to a study published in the Journal of American Medical Association Internal Medicine.

There are a variety of physical activities or exercises that you can try, and integrating resistance training exercises into your workout routine will surely help in improving not only your strength, but also your flexibility and balance amongst other things. Here are some compound strength training exercises that you can start with.

1 Pull ups

Pull ups are one of the best overall exercises for your upper body. They are incredibly challenging, but so rewarding at the same time. They can also be modified to suit anyone’s fitness level. For example, someone just starting out can start with ‘Australian pull-ups‘ and slowly increase the angle to become more upright. Beginners can also keep their feet on the floor to help give them that push up, or even make use of resistance bands help them get used to the pull up motion. In order to progress with them, consistency is key and once you find bodyweight pull ups are too easy for you, you can always add weight using a weight belt to make it more challenging and keep progressing.

2 Lateral Raises & Overhead presses

Lateral raises are quite effective in toning your deltoids, and it’s one of the most important exercises you can do to help strengthen your shoulders along with overhead presses. However, beyond they’re aesthetic benefits, they also helps in improving your shoulder health. When done correctly, lateral raises and presses can challenge your shoulders’ stability, which eventually results in a wider range of motion without pain or instability.

To properly do a lateral raise, make sure that you stand tall and that your hips are slightly shifted to the back. Slightly bend your arms and take a neutral grip on your weights. If you do not have weights, exercise bands will work as excellent alternatives. Once you are in position, raise your arms until they are parallel to the ground and pause for a few seconds before lowering your arms. Repeat this movement several times, going slowly to ensure that you feel the tension in your deltoids. Overhead presses involve pressing or pushing dumbells or a barbell overhead in front of your face from your shoulders to above your head. They are perfect for overall shoulder strength and will also help with things like push ups or handstands.

3 Push-ups and its Variations

If there’s one reason that trainers recommend push-ups, it is because this is an effective full body exercise that engages your chest muscles, shoulders, triceps, biceps, and upper back muscles and even your core. To make sure that you have a proper pushup form, you’ll need to use your core, hip, and glute muscles, too. Doing push-ups regularly helps in building strength and conditioning.

To properly perform a push-up, you need to start from a high plank position, making sure that your core (glutes, back, chest) is fully engaged and that your back is flat. Your palms must be flat on the floor, with your fingers pointing forward. Once you have the correct position locked in, slowly lower your body towards the floor, making sure that your head, torso, and spine are all aligned and that your lower body doesn’t sag. Push yourself back up from the floor. Repeat this movement 10 times if you’re just starting out. To make it more challenging, you can then move to some variations of pushups or even weighted or incline push ups.

4 Squats and its Variations

Studies show that squats are among the most effective exercises when it comes to enhancing athletic performance. Not only does it help in strengthening your leg muscles, but it also promotes weight loss, flexibility and range of motion. It is also highly functional as this movement is performed while doing daily activities, such as picking up heavy loads.

Properly performing squats is essential so as to avoid any risk of injury. As such, start with your feet slightly wider than your shoulders and your toes pointing forward. Your core should be engaged, with your chest pushed forward. From this starting position, inhale slowly as you start bending your knees and pushing your hips backward. Imagine yourself sitting on a chair as you do this. Keep your back straight and your chest out. Lower your body until your thighs are at least parallel to the floor. Exhale as you move back up to the starting position.

These are very basic yet important strength training exercises that can be integrated into your workout routine. Not only will these exercises help you lose weight, but they will also help you build your muscles and strength. Most importantly, mastering these exercises can help you prepare for more advanced strength training exercises.