When it comes to lifting or working out in general, it’s never too late to start. What you should do is master the bare basics before trying to pull off dragon flags or one handed deadlifts.
What’s the first thing you learn in math class, is it square roots and trigonometry? No, first you learn the basics – the 1+1s and then gradually learn the other boring and life-scarring stuff.
With that in mind, we are going to cover some of the most basic workouts you need to master before moving on to more complicated and demanding exercises.
Let’s start things off with a couple of bodyweight only exercises that require zero equipment; just some space to workout.
You gotta work the legs; no point in building a house if you don’t have a strong foundation. This one is very simple to execute, but it does require some technique for a better effect.
Your stance should be about shoulder width and your feet should be pointing slightly outward. Keep your arms either in front of you, or behind your head with your fingers interlocked. Be sure to keep your knees from going over your toes while squatting.
Now it’s time for the best part of every workout – doing arms and chest.
Push ups are great for building upper-body strength and chest muscles. Though being very easy to perform, they too require good form. To do a proper push up, you need to keep your elbows close to your body. Your arms don’t have to be glued to your ribs, just don’t flare them out.
Keep your back straight and your core tight. Focus on the movement of your arms and try getting a full range of motion.
You gotta hit the abs, right? This exercise has been getting a bad rap recently, with the argument being that they are “bad for your back.”
However, if you keep your form in check and don’t use your ego to workout, it’s a very bare basics ab workout. Lay on the floor or a fitness mat with your hands behind your head and knees slightly bent. Keep straight back and raise your upper torso towards your knees.
Exercises Using Equipment
These exercises will require some form of equipment.
Now that you’ve gotten acquainted with the bodyweight basics, time to see some equipment-based workouts.
Dips work out most of your upper body, especially your triceps, chest and grip. Simply grip the handles and drop down in a dipping motion and press yourself back up. There, you just mastered dips.
Pull Ups/Chin Ups
Technically, this could also go into the bodyweight category, but a pull up bar does qualify as equipment.
Pull ups work out your entire upper body; from your arms, to your shoulders, and back. The sooner you introduce these into your workout routine, the better. Different grip widths will work different muscles, but the most common is with your hands shoulder-width apart.
Grab a bar and pull your body towards the bar. If you are a complete newbie with this one, jump up towards the bar and try lowering yourself in a controlled manner. Chin ups are basically the same as pull ups, except that they put a bigger emphasis on the biceps and shoulders. Pull ups are completed with your palms facing out, chin ups are with your palms facing in.
It’s impossible to find a beginner’s workout routine without it including deadlifts. They will work your entire body, but the emphasis is more on your posterior chain. When deadlifting, keep your back straight, and tighten your whole body. Take the slack out of the bar, and lift. This way, you’ll avoid visiting Snap City anytime soon.
Saving the best for last, we’ve come to the bench press. This, alongside of pull ups, is the best upper body strength workout you can do.
When doing the bench press, make sure your focus your entire body on moving the weight; don’t be a paraplegic on the bench. Dig your legs towards your body to get good leg drive. Arch your chest (don’t overdo it) and keep your core tight. Try to bring the bar as close to the chest as possible, touching the chest is preferred, but not a must.