Conquer the Gym With the 17 Essential Dumbbell Exercises Every Beginner Should Know

Not only is weightlifting fun, it’s one of the best ways to lower your body fat percentage and build lean muscle. In addition to losing fat, a 2006 review in the British Journal of Sports Medicine explained that other benefits of weightlifting are: increased bone mass, improved cardiovascular fitness, strength, and an enhanced sense of well-being.

If you’re a beginner, you’re probably wondering what weightlifting exercises you should be doing at the gym, and I’m glad you’re thinking one step ahead. Most trainers agree that compound exercises – moves that work multiple muscle groups at once (like squats and pull-ups) elicit a greater energy expenditure and enable the body to burn more calories and body fat. If that was too much to digest, just remember this: the bigger the movement, the more muscles you use, and as a result, the more calories and fat you burn.

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Now that you know types of movements to do, you may be tempted to start with more advanced exercises you see your favorite Instagram influencers and trainers doing; that is not a good idea. Instead, master the 17 exercises ahead. Once you’ve got them down, you can safely progress to the more difficult moves.

The following exercises are not meant to be done together as a workout. Instead, choose three to six exercises that are specific to a muscle group (arms, legs, etc.) and create a workout with them.

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