Bodybuilding Exercises For Beginners

Bodybuilding Exercises For Beginners

Bodybuilding exercises for beginners Have you decided to practice bodybuilding? Do not worry, start with bodybuilding exercises gradually, and follow the following rules, which will give you the desired results without harm.


 Best Bodybuilding Exercises 

The beginning of working on a bodybuilding program can be a terrifying experience, when you arrive at the gym, everyone seems to realize what he is doing, you look around in amazement at the variety of sports equipment. How does all this work? ask yourself.

Even the vocabulary used in the gym sounds strange language, it may help to remind yourself that Arnold Schwarzenegger, the famous bodybuilder, first arrived at the gym sometime in his past!

Bodybuilding Exercises For Beginners

You may decide to start bodybuilding exercises to build muscle mass or lose weight, which is possible with the help of strength exercises, no matter why you are doing bodybuilding exercises, the important thing is that you decide to start.


We advise you to write down your goals and expectations for what you wish to achieve for the long and short term, and you should follow a clear program of bodybuilding exercises, and you have to understand that there are better and more appropriate training methods for people without others.

 Best Bodybuilding Exercises For Beginners 

Our goal in this article is to guide you in the early months of bodybuilding exercises so that you can go up a notch in your workout and build an exercise routine that meets your specific needs. Misconceptions about building muscle

Is there a one-size-fits-all training program? No. Don't expect the proper bodybuilding training for a 20-year-old basketball player who wants to improve her game, the same for a 45-year-old businessman who wants to polish his body and improve his health.

Bodybuilding Exercises For Beginners

Bodybuilding Exercises

Each person who practices bodybuilding exercises has his own motives, desires, and different genetic potentials, and he must fit a special program for himself. It is not difficult, but you should take into account the following points:

Weight lifting exercises should be gradual and appropriate to your abilities.

Medical approval must be obtained from your treating doctor if you are over 40 years old, suffer from health problems or previous sports injuries, and gyms generally require such approval.

Be realistic but also positive, assess your current situation and where you would like to be in 3 months, 1 year, and 5 years, focus on your goals so that you can achieve them.

Stick to 3 months before deciding whether bodybuilding exercises suit you or not, you will have to fight impatience because body sculpting takes time, but 3 months is enough to see visible changes in strength and body size.

Before starting bodybuilding exercises, you should think about how and why you would like to build your training routine. Your main goals as a beginner are to build solid ground and not every training program is suited to provide this.

Bodybuilders work for different muscle groups each time, working to include 1-3 exercises in training that ensure comprehensiveness. This type is the most effective for achieving the goal of bodybuilding, training in which the exercises are changed, allowing different movements for different parts of the body without resting between them.

Each muscle group must be exercised separately to prevent losing muscle balance and risking sports injuries. The central muscle group includes:

Leg muscles, including quadriceps, hamstrings, and calf muscles.

Chest muscles.

Shoulder muscles.

back muscles.

 Abdominal and arm muscles.

Bodybuilding Exercises For Beginners

You can choose from a set of movements to work on a muscle group, but it is recommended that beginners follow basic exercises to build a good foundation for themselves.

The first exercise that you will do on a specific muscle group should be a compound movement (a compound movement that is not the same as a single movement that enters one or two joints and thus engages a greater number of auxiliary muscles).

Some basic movements can be performed in several ways, for example, you can bend with weights or do the exercise with a fitness machine, eventually, you will learn how to do it and incorporate it into your training routine.

It is possible to do two similar exercises differently on the muscles, when you add exercises to a fitness training routine, you must combine different movements on the same muscle, so 2-3 exercises are combined in training for each section of the body.

During the initial exercise, it is advisable to maintain an easy level of sense of how to do the movements correctly, after getting used to the method of exercises, you can then add weight to the weights.

Graduation is important, even an experienced weightlifter first performs a heating set almost without weights to stimulate the target muscle and related tissues with blood flow.

 In the second set, first, add a few weight loops and then repeat, is it still easy? Add extra lightweight (Adding weight to the exercises is called the pyramid exercise and this is one of the safer ways to train).

Add weights until you feel difficulty in repeating the exercise 8 - 12 reps, your goal is to exercise until you reach your maximum ability to count 8 to 12 reps. The moment you find weight challenges, stay at it.

The moment you can do the exercise 12 reps, that's time for a 10% weight gain. Here you will not be able to do 12 straight times, but you will get used to time, keep practicing this way.


The principle behind bodybuilding exercises is "excessive effort", and for improvement to occur, you need to require more of your muscles than they normally would (for the purpose of bodybuilding, about two-thirds of your maximum strength).

Muscles compensate for the effort at the cellular level by adding protein to grow thicker and stronger muscles. At this point, this stress is no longer enough to make additional changes, so more stress must be added to the muscles.

That is, bodybuilding training stimulants must be added gradually to continue to see improvement. Follow your weight, after completing and repeating the exercises. Remember, the name of the game is not weightlifting, but bodybuilding. 

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