In my last post, I recommended whole body workouts for those starting out for the first time lifting weights. Here I explain a little about the type of exercises you can do when starting out.
First, understand that to work out your whole body muscles, you will not target each and every single muscle. Rather, you will target big muscle groups that will also request assistance from secondary and smaller muscle groups. For example, if you do a back exercise, your back muscles will request assistance from your biceps in performing its task. Your abs will contract to keep your torso rigid. Such exercises targetting big muscles and requiring the assistance of secondary muscles are called compound exercises. You can use your own bodyweight to perform compound exercises but you won’t be able to vary the weight much. Either you will find your bodyweight too heavy or too light.
So when selecting exercises, we will choose only compound ones to work out only the largest muscle groups which will in turn workout out smaller muscles. This also allows you to work several muscles in one go, instead of working first your biceps and then your back.
Enough of explanations. I recommend working the leg muscles, the back muscles and the chest muscle groups. These in turn will work out smaller groups such as your shoulders, arms and bum.
Leg exercise: the squat. What else could it be?
Back exercise: the back row.
Chest exercise: the bench press or press-ups if you are new to any forms of exercises.
Next time I will go into details in each of these exercises and explain how to perform them and why I selected them.