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A beginners guide on how to Bench press, Squat, Lunge, and Standing curl

Updated on July 13, 2011

No matter what your age a basic weight routine can improve your health. After reading and implementing this beginners guide you should successfully be able to: Bench press, Squat, Lunge, and do a standing bicep curl. These exercises will focus on the core muscles of your upper and lower body.


1 Bench press
1 Bench press
2 Squat
2 Squat
3 Lunge
3 Lunge
4 Standing Curl
4 Standing Curl

Bench Press

A standard bench press is done with a bench, a bar, and if needed weights. Let me be the first to tell you that there is no harm done doing a bench press with only the bar. Take a look at picture one. The man on the bench lifts the weight off of the rack, lowers it to his chest and then pushes it back up. This is considered one repetition, or rep for short. Depending on what you want to do to your muscle will depend on how many reps you will do. But for the sake of this beginner guide, lets do 8 reps. Rest somewhere between a 1/2 and 1 and 1/2 minutes between sets. Try to do at least 4 sets, as this will improve your muscle stamina.


The standard squat can be done with or without a bar. For the purpose of this guide we will assume you can use a bar. In order to make sure the bar sits on your back correctly shrug your shoulders. You should be able to feel one lump on either side of your neck. These are called your trapezius muscles. Note in picture 2 how the bar sits right across these muscles. As you back away from the rack make sure to take small steps to avoid tripping. When you have back away far enough for the bar to not get caught on the rack, put your feet shoulder width apart. Your goal will be to squat down until your butt is parallel to the floor. Use your legs to drive the weight back up, you have completed one rep. Try and follow the same amount of sets and reps as given in the Bench press guide.


Lunges are a lift that can be done with our without weight. If you choose to start off with weights, I would recommend no more than five pounds. In order to do a lunge stand in and open area with your feet roughly shoulder width apart. Step forward with on foot as shown in picture 3. Make sure you don't step so far that you can't get back up. Once you are back in the standing position step forward with the other foot. After each foot has made its trip forward and back you have completed one rep. With this exercise try and do 10 to 12 reps, but reduce your sets to three. Give yourself 1 to 2 minutes between sets.

Standing Bicep Curl

A standing bicep curl can be done with either dumbbells, a straight bar, or a curl bar. For the purpose of this guide we are going to assume the use of dumbbells. Stand with your feet slightly inside shoulder width. Let your arms fully extend downward so that the weights are resting around your hips. With one arm curl the weight up and try to touch your shoulder, as shown in picture 4. Let the weight down in a controlled fashion as not to swing your arm. Do the same with the other arm. After each arm has curled the weight you have completed one rep. Try and follow the same amount of sets and reps as given in the Bench press guide.

Weightlifting can be a great fun exercises, but it can also cause serious damage to your body. Never try to lift more than you are able. If a lift is too hard, reduce the weight immediately. Enjoy your new experience in weightlifting!


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    • nancynurse profile image

      Nancy McClintock 

      6 years ago from Southeast USA

      Great exercises


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