A Beginner’s Guide to Strength Training

1. Knee Dominant (Squat, Lunge)

How to do a squat: Start with your feet a little wider than shoulder-width, hips over knees and knees over ankles. Keep your spine neutral, and extend your arms straight out. Send your hips back as you bend your knees and lower your butt, keeping your torso lifted. Keep your weight in your heels and make sure your knees don’t go past your toes. Rise back up.

How to do a lunge: Stand with your legs hips-width apart, with all 10 toes facing forward. Stack your hips over your knees and your knees over your ankles. Step one foot forward. Bend both legs to 90-degree angles. Keep your front knee over your ankle, tracking over your second and third toes. Push through the front heel to come back up, and alternate sides.