Do you want to lose weight and get in shape, but you never want to leave your house? 

This article is about weight training exercises for beginner, intermediate, or advanced-level fitness freaks to help burn extra calories and keep your body healthy. Weight training exercises are workouts where an individual uses weight against gravity which is essential for building muscles. A full-body workout aims to hit all the major muscles of your body in a single session that enhances muscle strength, endurance, power, coordination, speed, balance, and flexibility.

 Incorporating bodyweight exercises into your routine can give you many advantages, such as, 

  • It is convenient, therefore, can be performed anytime, anywhere, and no equipment is required. 

  • It is quick, easy, and affordable to anyone. 

  • It works on the overall body that helps you enhance overall strength and muscle endurance. Additionally, it builds balance and flexibility. 

  • It gives you better performance of joints and increases bone density.

  • It is a great way to fasten the metabolism, lose fat, and decrease the risk of injury or chronic diseases such as cardiac issues and type 2 diabetes. 

  • It boosts your mental health and reduces stress, improves overall health, and ability to function well. 

  • It helps you get quality sleep 

  • Level up resting metabolic rate 

Read: 6 Benefits of Bodyweight Exercises 

However, there are many disadvantages of overdoing weight training exercises.

  • Excessing extra force on your muscles and joints causes injuries such as stains and sprains.

  • Increased risk of stress on joints, ligaments, and connective tissues 

  • Lower immune system 

  • It causes joint degeneration and osteoarthritis 

 Note: Make sure you warm up and cool down for every session; you can include stretching, jogging, or walking. Additionally, keep your back straight while lifting weights. However, avoid lifting weights without spotters. 

Whether you are new or familiar with body workouts, this list of the top weight training exercises will help you enhance your productivity and effectiveness in your exercise routine. 


Beginner-level weight training exercises

1. Pushups

Pushups are a simple bodyweight workout that effectively increases the strength of your upper body and core. You do not require equipment to begin, and it is easy to do at any fitness level.

Muscles involved: 

Triceps. Pectoral muscles, and shoulder. 

Steps for pushups:

Incorporating the wall pushups against the wall is the best starting point. Follow the following steps to get started,

  • Stand against the wall with an arm's length away and the feet apart on a shoulder-width difference.

  • Lean forward, make a standing plank position, and keep your palms on the wall.  

  • Bend your elbows and move your upper body towards the wall while placing your feet flat on the floor and inhaling.

  • Hold the position for a few seconds.

  • Exhale and bring your body back into the initial position with your arms pushing against the wall. 

  • Repeat and enjoy 

Doing pushups against the ground is highly effective has the following steps,

  • Firstly, get down on your limbs, place your hands slightly wider than your shoulder Keep all fours straight.

  • Bend your arms and lower your body until your chest get to touch the floor

  • Pause and push yourself against the floor. Repeat 

2. Leg Raises

Muscles involved:

Rectus abdominis, hip flexor muscles, hamstrings, and lower back muscles. 

Steps for leg raise:

  • First, lie on your back, then straighten your legs. 

  • Then lift your legs to the ceiling until your move up from the floor.

  • Smoothly take your legs down above the surface and pause for a moment.

  •  Lift your legs again and Repeat. 

3. Plank

Muscles involved: 

Transversus abdominis, rectus abdominis, internal oblique, and external oblique muscles 

Steps for plank:

  • With the help of your elbows, lay on the floor and keep your hands straight.

  • Then raise yourself from the surface until you get a straight position by keeping your forearms and keens parallel.

  • Hold the straight position from knees to head as long as you can.


Intermediate-level weight training exercises

4. Deadlifts

Muscles involved:

 Hamstrings, glutes, hips, back, core, and trapezius.

Steps for deadlifts:

  • Firstly, stand near the barbell, keeping your shins one inch away from the bar, and put your mid-foot underneath.
  • Bend your back, grab the bar shoulder width apart, and avoid bending your shins. Note: do not move the barbell.
  • Bend your knees until your shins touch the bar, and drop your hips down to make the proper position.
  • Lift your chest and keep your lower back straight. 
  • Inhale and hold it for a while. Then moves your knees out, drag the barbell and stand with the weight. 

5. High knees

Muscles involved:

Quadriceps, hamstrings, calves, glutes, and hip flexors. 

Steps for the high knee:

  • Stand with your feet widening some inches.

  • Lift your right knee to your chest.

  • Shift the action onto the left knee and lift it to your chest.

  • Continue this movement to running steps. 

6. Pull-ups

Muscles involved: 

Deltoids, rhomboids, core, lats, and biceps.

Steps for pull-ups:

  • Take a mat and lie down on your back.

  • With the help of your arms, hold out your head.

  • From the floor to 45-degree, raise your arms, head, and legs.

  • Take the initial position and repeat.


Advanced-level weight training exercises

7. Quick high knees

Muscles involved: 

Quadriceps, hamstring, calves, glutes, and hip flexors. 

Steps for quick high knees:

  • Stand straight, face forward, and widen your chest.

  • Lift your knee to the level of your waist 

  • Then land on your feet 

  • Repeat till you complete the set 

8. Quick Tempo V-up

Muscles involved: 

Core and lower body muscles; rectus adominis, oblique muscles, hip flexors, adductors, and quadriceps. 

Steps for quick tempo V-up: 

  • Lay down on the floor facing towards the ceiling.

  • Lift off the floor a little with your legs and arms.

  • Lift as if you are touching your toes while lying down 

  • Then lower your body and repeat.


Weight training exercises are a significant part of a fitness routine that helps you increase endurance and strength, boosts your physical performance, and improves your overall well-being. Moreover, consistency and dedication in incorporating weight training exercises will provide you with mental and physical advantages that improves your lifestyle. However, we recommend you learn about the workout before you begin to prevent injuries.