♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness:
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I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.
1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.
2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs
3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs
4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.
5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.
6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.
7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.
8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.
9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.
Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them
If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.
If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.
All the best! xx
22 comments
Joanna, congrats to the new achievement …please let me know I got only two days a week as my weekly offs. What can I do build muscles on off days as I can visit gym ,but rest 5 days I can only go for walk or run …please guide
No one talks about how often we should do this 👀 Once a week?
Perfect explanation
Can we lose weight by doing this?
I love your channel! Your videos are straight forward, informative, and to the point. I just started my fitness journey on Monday, and I look forward to trying this tonight.
✌🏻✌🏻
Excellent quality video! Thank you
What to do if we are not able to lift more than 3 kgs in the beginning as light weight and 4 kgs as heavier weight? Can we slowly increase the weights accordingly?
0:33 Squates
1:06 alternate lunges
1:53 bent over row
2:38 chest press
3:29 bicep curl to shoulder press -3kg
4:19 tricep kickbacks 2kg
5:11 reverse fly
Core body-
5:50 full extension avoid arching back, back flat on floor, 4kg
6:35 russian twist 4/5 kg
12-15 reps each exercise 2 sets for beginners,
A gym can be intimidating…you can reference these exercises and feel at ease.
Better to do the exercises correctly instead of plowing through them. Take your time and enjoy the ride.
Nice gilaaa good one so informative 👍🏼
Is it only me feeling like I'm going short on breath for every move? Also nose block because of cold. I feel like I have no lungs 🙂 BTW first day of my exercise and really, I feel like to give up but I won't 🥲.
I don't want to lose weight. But I want to lose fat. What do I do?
💗
Can i lift weight to burn belly fat after 3 months of C-section.?
Thank you 👍🏼
These 9 strength exercises should be done everyday or combine with cardio exercise every other day or how ?
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For Americans:
5-8 kg =about= 11-17.6 lbs
4-6 kg =about= 8.8-13.2 lbs
3-5 kg =about= 6.6-11 lbs
2-4 kg =about= 4.4-8.8 lbs
2-3 kg =about= 4.4-6.6 lbs
An average car tire weighs about 20 lbs. A full 2-liter soda bottle weighs about 4 lbs. Almost any household item that weighs between these 2 items can be used instead of dumbbells.
Is it 5kg dumble?
Are these diastasis recti safe ?
This is actually good for me, instead of doing hiit I’ll lift weights
I have one 5 kg dumble what should i do
Plz reply!!!!!