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5 Weight Training Exercises for Beginners

Beginning strength training can feel a little daunting, especially when it comes to using workout machines of the weighted variety. But it doesn’t have to be! That’s why we’ve put together this ultimate how to guide featuring 5 weight training exercises for beginners. 

Leg press for beginners

A leg press works your quads and glutes, so it's a good choice if you want to increase leg strength, tone or grow muscle, or even enhance your overall core strength. Here’s how to get started:

  1. After setting up your weights, sit down and place your feet on the plate in front of you. Engage your core and inhale deeply.

  2. As you exhale, extend your legs to push the plate forward using your heel and forefoot. TIP: To avoid injury, never use your toes to push the plate forward. Make sure your back is supported by leaning flat against the backrest and avoid locking your knees when you reach the top of your leg extension.

  3. Slowly draw your legs back, tucking your knees in as the footplate gets closer to you.

  4. Repeat these steps until you have completed your set. 

Chest press for beginners 

A chest press will work your chest and arm muscles, so if improving upper body strength is your goal, this is a great exercise to incorporate into your routine. Here’s how: 

  1. Set up your weight and adjust your seat so the handle bars are at chest height. 

  2. Sit in the seat and make sure to press your back firmly against the backrest.  

  3. Grasp the handles with an overhand grip, make sure your feet are planted firmly on the ground and push the handles forward as you exhale.  

  4. Inhale as you reverse this movement and draw the handles back towards you at a steady pace. 

  5. Repeat these steps until you have completed your set.  

Lateral pulldowns for beginners 

A lateral pulldown targets the back muscles, so it’s a good go-to if you’re wanting to sculpt and strengthen your back. Here’s how to get started: 

  1. After setting your weight, sit down and grasp the bar with your arms wide and an overhand grip. 

  2. Make sure your feet are firmly planted on the floor, engage your abs and as you exhale, pull the bar down so it is approximately in line with your chin. TIP: Use your chin level as a guide only. Essentially, the bottom of the motion should be where your elbows can’t move down any further without moving backwards. Use your own discretion to discover your limit here. 

  3. You should be able to feel your shoulder blades squeezing towards each other, activating the muscles in your back at this point. From here, slowly release and raise the bar back to the start position. TIP: Make sure this return movement is controlled and avoid letting the weight plates crash down. 

  4. Repeat these steps until you have completed your set.  

Seated row for beginners 

A seated row targets your upper and mid body. It’s a great option if you’re wanting to start out with some strength training to target your back, shoulders, arms and core. Here’s how: 

  1. Firstly, set up your weight and adjust the seat and chest pad position. Sit down and position your feet firmly in the foot holders and place your chest firmly against the pad. 

  2. With your palms facing down or towards each other, grab hold of the handles. Let your shoulders shrug forward and then draw the handles back towards you and squeeze your shoulder blades. 

  3. Slowly release this position and then repeat these steps until you have completed your set.  

Leg curls for beginners 

Leg curls are great for a full leg workout targeting your hamstrings, quads, calves, hips and even your lower back. Here’s how to get started: 

  1. Set your weight and adjust the roller pad so it is sitting about midway up your calf muscle. Then lay stomach first on the bench, lightly grasping the handles underneath. 

  2. With your legs sitting under the roller pad, lift your feet, bend your knees and bring your ankles as close to your glutes as possible. 

  3. Slowly release this movement and bring your legs back to the starting position. 

  4. Repeat these steps until you have completed your set.  

When starting out with weighted training, it’s always a good idea to speak with one of our team members or Personal Trainers, just to make sure you’re not putting yourself at risk of injury. Get to know our friendly team of fitness professionals. 

Want to learn more strength training?  Talk to one of our qualified personal trainers. 

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