Hello guys!!! Welcome back to our website and happy to see you here again. So, are you "READY TO BE IN SHAPE”? Then you must read the full article.
We have discussed the Benefits of Strength Training in our previous article.
Today I have a list of some basic exercises, to begin with. Hope you are doing well and ready to take a step up.

Before we discuss exercises I want you to know that if you feel like holding your breath while doing Strength Training then don’t try it. You must breathe according to the exercise you are performing and if you feel hard to breathe, you may be using too much weight. “Do not put extra efforts on you and also not try to lift heavy weights in the beginning” just start slowly and choose 3-4 days a week to workout.

Also, I mentioned in my previous article that “Do not skip to warm up your body", as it can cause you extra muscle soreness and you may also injure yourself. Warm up has many benefits for your body as it increases the body temperature, blood flow, Metabolism and put less stress on the heart. Warm-up also, Increase muscle elasticity while the resistance of the connective tissue is decreased. A warm-up should be done before strength training, aerobic and stretching.

It becomes easy to start with a warm-up and finish our training session with a cool-down and some stretching. It will not take so much time to warm up your body and it’s a must part in Strength Training exercises.
Engage your first 10 minutes to warm up your body and for that you can try Jogging or biking, jumping jacks, chest expansion, neck tilts, neck rotations, arms rotation and hoping.


Sometimes to get a great result you do not need to something advance, there are many simple exercises are there to provide you the best and PLANKS are one of them.

Planking is becoming so much popular especially among women as it is a core strengthening Exercise. It works on the large part of your body and covers up your abs, arms, waist, hips, and legs.
  • Planks provide you a Toned Belly by working on deep inner core muscles that lay the groundwork for that Six-Pack look. Yes, six pack look!!! As plank makes your abdominal muscles stronger and tightens you mid-section.
  • Planks are a perfect exercise for the abdominal muscles because they engage every major core muscle group.
  • This exercise will definitely help you to Reduce Back Pain and risk of Injury. Planks allow you to build muscles but make it sure that you are not putting extra pressure on your spine and hips.
  • Doing planks on a regular basis not only reduce back pain, but it also strengthens your muscles and ensures strong support to your entire area around the upper back.
  • It would help you to boost your overall Metabolism, doing them every single day will burn more calories than other abdominal exercises do. Your strengthen muscles ensures you to burn more energy even if you are spending the majority of your day sitting in the office or working on the Computer.
  • It gives you a perfect posture as it increases your capacity to stand straight and in a stable posture as its effect on the overall condition of your neck, shoulders, chest, and back.
  • There are many types of planks like-forearm plank, forearm side plank, extended arm plank,  Plank Up-Down, Side plank, Plank Rows, etc., you can practice according to your lifestyle, just watch videos or purchase a quality guide that provides you deep information about planks.


The next exercise is the Crunches. It is also an abdominal exercise which actually takes place in Strength Training Programs. Crunches give you a flat tummy which is a dream for most of us all.


  • Firstly, lie on your back with your knees bent, and your feet on the floor.
  • Joint fingers of both of your hands and place them back to your ear to support your head.
  • Keep your elbows pointing out to the side, and use your abdominal muscles to ‘CRUNCH’ and raise your shoulders off the floor.
  • Do 2-3 sets of crunches at the beginning every day as per your strength and capacity.

Most of the exercises follow different types like we have read types of plank above, Crunches too have different types like – simple crunches, Sit-Ups, criss-cross crunches, Reverse Crunches.


After knowing upper body strengthens exercises now it’s time to work on our lower body parts. Have you ever notice the body of models, celebrities? How their entire body looks fit and tightens even when they cross the age of 40.

It’s all because of a strength training exercise; they work on their body and not only on a single part. They use to give different time and different work out to each body parts of their, they wish to strengthen.

Similarly, we all need to do different workout for a different part of our body. Basically, Squats are leg exercise do work on the muscles of the thighs, core, calves, glutes, hamstrings, and abs. As well as strengthening the bones, ligaments, and insertion of the tendons throughout the lower body.


  • Firstly, stand straight and as tall as you can with your feet and spread shoulder with apart.
  • Lower your body as far as you can by pushing your hips back and bending your knees.
  • Push yourself back to the starting position while squeezing your gluts.
  • Try not to round your Neck.
  • Do Rep at least 8-10 times or as per your strength and capacity.

The major benefits of doing Squats –

  • Help to build muscles.
  • Squats burn the Calories Fast.
  • Squats help to improve Flexibility.
  • Squats help Strengthen your Lungs and Heart.
  • Squats help with mobility and balance.
  • Squats can help prevent injuries.

Squats are also of different types – Mini Band Squat, Goblet Sumo Squat, Squat to Overhead Press, Squat Jack, Squat with Front Raise, Squat Jumps etc.

Let’s move to last basic exercise that you can do without equipment – Wall Push-ups. Push-ups are hard to perform for a beginner so one can start them by doing wall push-ups. In this exercise, you just need a sturdy wall and now you are ready to start wall push-ups. It helps and works to strengthen Chest, arms, and shoulders.
  • Stand straight face the wall, a bit more than arm’s length away, and your feet should be flat on the floor.
  • Keep feet and hands shoulder-width apart.
  • Lean forward with palms against the wall at shoulder height, and slowly lower your upper body toward the wall, bending at the elbows.
  • Hold for about a second and breathe out as you slowly push yourself back up.
  • Repeat it10 times initially and increase repetition accordingly.
It’s best to work with an expert to learn advance exercises so that you can do it in the right way. An expert can guide you from basic to advance and can keep an eye to your entire workout. It became very much necessary to put your efforts in the right directions in accordance to achieve the best result and an expert can train you from how to breathe while doing exercises to how to lift heavy weights. 

Next Post »


Click here for comments
February 1, 2019 at 11:37 PM ×


Congrats bro Unknown you got PERTAMAX...! hehehehe...