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Weightlifting is a great way to build muscle, increase strength, and improve overall fitness. However, if you're new to weightlifting, it can be overwhelming to know where to start. In this article, we'll explore the top 5 weightlifting exercises for beginners.


Squats


Squats are one of the most effective exercises for building lower body strength. They work your glutes, quads, hamstrings, and calves, and also engage your core. To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest up and your weight in your heels as you bend your knees and lower your hips towards the ground. Try to get your thighs parallel to the ground before standing back up.


Deadlifts


Deadlifts are another great exercise for building overall strength, particularly in your posterior chain (your back, glutes, and hamstrings). To perform a deadlift, stand with your feet shoulder-width apart, with the barbell on the ground in front of you. Bend your knees and hinge forward at your hips to grip the barbell with both hands. Keeping your back straight and your core engaged, stand up, lifting the barbell off the ground and pulling it towards your thighs. Lower the barbell back down to the ground with control.


Bench Press


The bench press is a classic upper body exercise that targets your chest, shoulders, and triceps. To perform a bench press, lie flat on a bench with your feet flat on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in. Push the barbell back up towards the ceiling, keeping your core engaged and your feet planted firmly on the ground.


Overhead Press


The overhead press is another great upper body exercise that targets your shoulders, triceps, and upper back. To perform an overhead press, stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height with your palms facing forward. Push the weight up towards the ceiling, straightening your arms overhead. Lower the weight back down to shoulder height with control.


Machine Back Row


Rows are an effective exercise for building upper back and bicep strength. Machines variations are preferred for beginners, as the setup is easy. Maintain an upright posture, tall spine and pull the weight into your belly button. If you want to target the lats, pull your elbows close to your sides, if you want to target the upper back, pull the weight to your chest.


In conclusion, these 5 weightlifting exercises are great for beginners looking to build muscle and increase strength. Make sure to start with a weight that feels comfortable and gradually increase as you become stronger. Consult with a qualified personal trainer or healthcare professional to develop a safe and effective weightlifting program that meets your individual needs and goals.


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