Top 6 essential weight lifting, strength training moves for beginners

Web Desk
Top 6 essential weight lifting, strength training moves for beginners
Top 6 essential weight lifting, strength training moves for beginners

Starting a weight training journey can feel overwhelming, especially for beginners but if you start with right steps, you can kickstart your fitness journey like a pro!

People are usually scared or too intimidated by heavy weights and intense machines even though studies have proven their physical and mental benefits.

However, we have compiled six basic moves that you need to practice before switching to weight training and the best part is that it does not need a dumbbell or other weights.


Start with a basic squat with your feet and hip-width apart. This is the first step you need to conquer to start your weight training.

Even though it might seem easy, this exercise works many muscles in both your upper and lower body. It helps make your core stronger and improves your balance and how you stand.

Hip Hinges

Second move is hinge which requires you to bend forward while pushing your hips and back out until your upper body is parallel with the floor. Meanwhile, you have to keep your back straight.


A push means to push away or “against a resistance.” It will help you in having the perfect position to switch to more intense exercise.


This movement means to pull resistance towards your body. A trainer has said that while doing this movement, it is of utmost importance that “the direction of force is properly aligned with the movement being executed.”


A lunge is done by standing up straight. Then, take a big step forward with one foot, keeping your feet apart. Bend your knees so that one knee almost touches the ground while the other forms a right angle over your ankle. Make sure to keep your back straight too.

According to a trainer, lunges are like walking squats. They mostly work your knees, but because you're only stepping with one foot, they also make your core work hard to keep you balanced.


The right way to do a carry is crucial. First, squat down, tighten your core muscles, and pull your shoulder blades down and back. Then, stand back up straight, returning to your normal posture.