Raise Your Fitness Level: Beginner-Friendly Weightlifting Exercises to Build Strength

Weight lifting has gained immense popularity as a preferred exercise method for individuals of various age groups and fitness levels. The trend has caught on even among Bollywood celebrities, who have made weightlifting a part of their gym routine. Weight lifting, also known as strength or resistance training, involves lifting weights or using resistance to promote muscle growth and development. Although weight lifting may be commonly associated with bodybuilding and achieving a muscular physique, its benefits go far beyond mere appearances.

Benefits of lifting weights:

1. Increase in Power: Lifting weights helps build muscle strength, which allows you to perform daily activities more easily and reduces your risk of injury.
2. Better Body Composition: Regular lifting promotes fat loss while preserving lean muscle mass, resulting in a more toned and defined physique.
3. Increased Bone Density: Weight lifting acts as a weight-bearing exercise that stimulates bone growth, reducing the risk of bone diseases.
4. Metabolism Boost: This increases muscle mass, which in turn increases your resting metabolic rate. This means you burn more calories even at rest, aiding in weight management.
5. mental well-being: Lifting weights releases endorphins, the feel-good hormone, promotes positive mood, reduces stress, and boosts self-confidence and body image.

Here are some beginner-friendly weight lifting exercises that you can incorporate into your routine:

1. Deadlifts: Begin by standing with your feet hip-width apart. Keeping your back straight, bend at the hips and knees. Grab a barbell with both hands and lift it using your lower back, glutes and hamstrings.
2. Dumbbell Shoulder Press: Hold a dumbbell in each hand at shoulder level. Push the weights up until your arms are fully extended, and then lower them back down. This exercise targets your shoulders and triceps.
3. Bent-over Rows: Hold a dumbbell in each hand with your palms facing in. Lean forward at the hips, keeping your back straight. Pull the weights up toward your chest, squeeze your shoulder blades together, and then lower them back down. This exercise works your upper back and biceps.
4. bicep curls: Stand straight holding a dumbbell in each hand, palms facing forward. Slowly raise the weights toward your shoulders, keeping your elbows close to your body. Lower the dumbbells back down in a controlled manner. Biceps curls primarily target your biceps.
5. Triceps Extension: Standing or sitting, hold a dumbbell in one hand, lift it overhead and slowly lower the weight behind your head by bending your elbow. Extend your arm back to the starting position, focusing on engaging your triceps. Repeat with other hand. Triceps extensions work your triceps muscles effectively.

Remember to start with a light weight and focus on proper form and technique. Gradually increase the weight as you become more comfortable and confident with each exercise.