3 Simple Weight Lifting Workouts

Whether you want to build muscle, reduce fat, or just remain fit, it is necessary to exercise properly, maintain a balanced diet with a focus on consuming more protein, and sleep well to allow your body to recover. However, it can become difficult to choose a workout routine that works for your fitness goals. In fact, there are countless weight lifting workout routines available for every kind of fitness goal you can imagine. 

If you are just getting started, we recommend you keep things simple and follow the simple weight lifting workouts mentioned in this article.

The Push Workout Routine

1. Incline Bench Press - Unlike regular bench presses that exhaust the pecs and triceps, incline bench presses puts more pressure on the clavicular head of the pectoralis major (upper chest) and anterior deltoid (front shoulder), and the triceps.

 

Reps - 6, Sets - 4, Rest - 60-90 seconds.

2. Dumbbell Bench Press - The Dumbbell bench press puts pressure on almost every muscle of the upper body including the pecs, traps, shoulders, forearms, rhomboids, and more. Plus, it is easier for beginners since it is better for warming up the shoulders.

Sets - 3, Reps - 10, Rest - 60 seconds.

3. Overhead Shoulder Press - Overhead shoulder press primarily puts pressure on your deltoids, traps, chest, and triceps. Plus, it helps to improve your balance, stabilize your posture, strengthen your core, and improve your abdominal strength. You may start with dumbbells instead of barbells to gain extra mobility.

Sets - 4, Reps - 6-8, Rest - 60 seconds.

4. Barbell Back Squat - Barbell back squat is considered the king of leg exercises since it involves all the major muscles of the lower body including the quads, hamstrings, glutes, and calves. Plus, it’s a functional exercise that provides a host of benefits such as improved mobility and stamina.

Sets - 5, Reps - 5, Rest - 90 seconds.

The Pull Workout Routine

1. Barbell Deadlift - Barbell deadlift is a whole hip hinge body exercise that works out almost every major muscle of the body including erector spinae, hamstrings, traps, glutes, rhomboids, and more. However, it is important to start with light weights since they can put extra pressure on your lower back.

Sets - 5, Reps - 5, Rest - 60 - 90 seconds.

2. Bicep Curl - Bicep curl is a favorite exercise for anybody who wants bigger arms. It works out the muscles on both the front upper arms and lower arms including the brachialis and brachioradialis. Just be sure to only put pressure on the muscles of your arms and not use momentum to help you lift the weights to get the most benefits.

Sets - 3, Reps - 10, Rest - 60 - 90 seconds.

3. Bent-over Row - Bent-over row works out the major muscles of the back including rhomboids, lats, rear deltoids, traps, and other muscles in the lower back. Thus, it is a great exercise to improve the strength of the muscles of your back.

Sets - 5, Reps - 5, Rest - 60- 90 seconds.

4. Single-leg Dumbbell Deadlift - Single-leg dumbbell deadlift works out the same muscles as the regular deadlift such as the hamstrings, lats, quads, traps, glutes, and the lower back. However, the balance and flexibility required to do the workout puts extra emphasis on the core and makes it a fun challenge.

Sets - 5, Reps - 5, Rest - 60- 90 seconds.

The Rotation Workout Routine

1. Russian Twist - Russian twist is a great core exercise that works out muscles such as erector spinae, obliques, latissimus dorsi, rectus abdominis, hip flexors, scapular muscles, transverse abdominis, and more. However, you should be careful to not put too much compression and flexion since it may put excessive pressure on your spine if it is not strong enough.

Sets - 3, Reps - 10, Rest - 60 seconds.

2. Kettlebell Windmill - Kettlebell Windmill is a technical exercise that is tough to perform but it is equally rewarding. It works out the whole body with a focus on improving the strength of your glutes, obliques, and shoulders. Plus, it helps to improve the stability of your shoulders and hamstrings.

Sets - 2, Reps - 8 each side, Rest - 60 - 90 seconds.

3. Kettlebell Turkish Get-up - Kettlebell Turkish get-up is a good exercise to improve full-body strength, heart health, and coordination. The transition between lying, kneeling, and standing puts an emphasis on the core and stabilizing muscles of your shoulders and hips.

Sets - 3, Reps - 5 each side, Rest - 60 seconds.

4. Kettlebell Walking lunge - Kettlebell walking lunge is a superior version of the regular lunge since it forces your body to maintain greater balance. It primarily works out muscles in your legs and core including the quadriceps, hamstrings, gluteals, vastus medialis obliques (VMO), soleus and gastrocnemius.

Sets - 3, Reps - 10 each side, Rest - 60 seconds.