Weights For Beginners | 5 Simple Exercises to Get Started

High intensity training includes a mixture of power lifting, gymnastic and body weight movements put together in a circuit training style. When you start weights you are taught the right techniques for all of the movements.

The weights you lift depends on the movement and on your strength level, as you get stronger, you lift heavier. Weight training focuses on lots of reps of weights that feel comfortable to you, rather than small amounts of heavy weight lifting. If you belong to a gym, you are given a WOD (workout of the day) every day which you a score for. This way you can record your fitness progress. You work on strength and endurance!

 Training | Exercises types

crossfit for beginners

Movements include exercises such as:

 Wall balls (below)

Press-ups, pull ups, sit-ups

Box jumps

Skipping, running

✓ Muscle-ups

Kettle-bell swings

 Rowing and barbell lifts… just to name a few!

Workouts are adapted to your ability, so you never have to worry about not being able to do something, there are alternatives or easier versions of every movement.

Who can Train?

Weight training works for anybody. Anyone, any age can benefit from weights. It strengthens your whole body, tones, burns fat and makes you feel great!

We have put together 5 exercises to show you step-by-step how you would complete the movement. You could use these movements to make up your own workout at home, or you could practise these as a little taster before joining your own local box!

#1 Rowing

Rowing is something that so many people get wrong. The technique for rowing is important to make sure you are getting the most from the exercise and to allow you to get maximum impact out of your work. So here is our step-by-step guide to the perfect rowing technique.

rowing machine

a) Bring your whole body to the front of the rower, keep your back as straight as possible but lean and reach as far as you can forward.
b) Sitting up, push back from your feet to force your body back. Do not bend your arms back, just push your legs until straight.
c) Now that your legs are straight, pull your upper body and arms back, keeping your back straight and pull as far back as you can. Pause in this position for a few seconds.
d) To restart the movement, you want to get back to position one by mirroring what you just did. So this time start with the upper body, stretch your arms straight again and lean as far forward as possible until your hands are past the knees, before bending your knees and sliding forward again.
e) As you do slide forward, keep leaning and stretching your arms as far forward as possible so that you begin your next pull from a good starting position to get as much power into the pull as you can.


#2 Sit-ups

Sit-ups are slightly different to ordinary sit-ups. Here’s our step-by-step guide for you.


a) Start laying down with the bottoms of your feet touching, knees out to the side, arms above the head, hands on the ground.
b) Throw your arms forward and use this force to help pull your body up.
c) Bring your arms between your legs and touch the ground in front of your feet.
d) Lay back down bringing your arms back over your head to touch the ground.


#3 Burpee’s


a) Start standing straight – put your hands on the floor each side of your feet and jump or step back.
b) Lower into a press up position, chest all the way to the floor.
c) Then push up and jump or step your feet back to the starting position.
d) Lift your hands off the ground and bring them above your head as you jump up and clap.

#4 Box Jumps


a) Stand with the box in front of you, a comfortable distance away for jumping up. To find your position practise stepping up on to the box, your jump position will be slightly back from this.
b) Bend your legs and bring your arms back – use your arms to help with the momentum by swinging them forward as you jump.
c) Aim to land in the middle of the box, as quietly as you can. Aiming to be quiet with your feet will mean you control the jump more and won’t give un-needed impact to your knees. Look forward the whole time.
d) Once on the box, stand up straight, then jump or step back off the box.

#5 Wall balls

Wall balls

a) Start standing up, facing the wall and holding your med ball at chest height. You should be standing about an arms length from the wall.
b) Lower down into a squat position, imagine you are sitting down on a low surface, all weight in the heels, knees out, back straight and chest up.
c) As you push up out of the squat, throw the med ball up to touch the wall. Aim to get the ball to lightly touch the wall so that it falls back in a controlled way that is easy to catch.
d) Catch the ball as it falls back and once in your hands squat back down before pushing up again.
Note: This movement should be continuous and smooth. Always remember to bring the weight back into the heels as you squat.

Take Home Message

So that was our step-by-step guide to five simple exercises. The more you practise, the more natural the movements will start to feel. Remember to concentrate on getting the technique right rather than speed, a slower, well executed movement will have many more benefits than a fast, poorly executed movement, so work to get it right.

Good luck in beginning your own journey!


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