Strength training offers a multitude of benefits, from improved weight management to stronger bones. Though, getting started can feel overwhelming, especially with the vast array of exercises and training styles available.
To simplify the process, we spoke with Joslyn Thompson Rule, a Peloton instructor and strength-training expert who recently launched a program designed to make strength training more accessible.
“These moves take a little bit of time to get used to,but once you’ve practiced them,you’ll really feel the benefits,” says Thompson Rule.”Both are foundational movements for many other exercises, like deadlifts, renegade rows, and lunges.”
Joslyn Thompson Rule’s Two Favorite Beginner-Friendly Strength Exercises
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1. Bear Hold
if you’re looking to build core strength—a crucial element for any strength training routine as it supports nearly every movement—Thompson Rule recommends the bear hold.
“Your core is holding you up, and the bear hold is a position that forces your core to do the work without having to think about it too much,” says Thompson Rule.
How to do it:
- Start on your hands and knees with your hands under your shoulders and knees under your hips. Keep your back flat and engage your core.
- Curl your toes under and lift your knees just off the floor. Your weight should be evenly distributed between your hands and toes.
- Maintaining a neutral spine, hold this position for 10 seconds or provided that you can with good form, gradually building up to 10 seconds over time.
2. Split Squat
The split squat is a hybrid of a squat and a lunge, which helps you build lower-body strength while improving balance and coordination.
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Looking for a challenging yet effective exercise to target your lower body? Look no further than the Bulgarian split squat. this dynamic movement, favored by fitness experts, builds strength and stability in your quads, glutes, and hamstrings.
“You have your feet in the same position as the bottom of a lunge but you’re just moving your hips up and down,” says Thompson Rule. “It requires a level of control and body awareness.”
If you’re new to the Bulgarian split squat, don’t worry if you can’t get your rear knee all the way to the floor. “If you can’t get [your rear knee] down to the floor, place some yoga blocks or some books underneath your back knee so you can use that as a reference point to reach towards,” advises Rule.
Ready to take it up a notch? Add weight by holding a dumbbell in the goblet position – with both hands in front of your chest.this will further challenge your muscles and boost your strength gains.
How to Perform a Bulgarian Split Squat
- Stand with your feet hip-width apart and take a large step forward.
- Engage your core and bend both knees to lower, keeping your front knee aligned over your ankle, until your rear knee is just above the floor and both knees are bent to 90°.
- Drive through your front heel to return to the starting position.
- Keep your torso upright,shoulders back and core engaged as you move.
- Complete six to 10 repetitions.
## World Today News Interview: Unlocking Strength with Joslyn Thompson Rule
**World Today News:** Welcome, Joslyn! For many, the world of strength training can seem intimidating. Where do you advise beginners to start?
**Joslyn Thompson Rule:** Absolutely! It’s easy to feel overwhelmed by the sheer number of exercises and training styles out there. But the beauty of strength training is that simplicity is often key. You don’t need fancy equipment or complex routines to reap the benefits.
**World Today News:** That’s encouraging to hear! What are two foundational exercises you recommend for beginners?
**Joslyn Thompson Rule:** I always tell beginners to focus on building a strong core as it supports nearly every movement. Two exercises I love for this are the **bear Hold** and **Glute Bridge**.
**World Today News:** Let’s start with the Beart Hold.Can you walk us through it?
**Joslyn Thompson Rule:**
absolutely! Get on your hands and knees, knees hip-width apart and hands shoulder-width apart. keeping your back flat, lift your knees a few inches off the ground. Hold this position, maintaining a strong core and keeping your back straight. Imagine you’re a bear ready to pounce!
**World Today News:** How long should someone hold the Bear Hold?
**Joslyn Thompson Rule:** Start with 30 seconds, focusing on maintaining good form. As you get stronger, you can gradually increase the hold time.
**World Today News:** Excellent. Now, tell us about the Glute Bridge.
**Joslyn Thompson Rule:**
The Glute Bridge is fantastic for activating those powerful glute muscles, which are essential for overall lower body strength and stability.
Lie on your back with your knees bent and feet flat on the floor. Engage your core and lift your hips off the ground, squeezing your glutes at the top. Hold for a second, then slowly lower back down.
**World today News:** What’s a good starting point for repetitions?
**Joslyn Thompson Rule:**
Begin with 10-15 repetitions and gradually increase as you feel stronger. As you progress, you can add resistance by placing a weight plate on your hips.
**World Today News:** Both exercises sound manageable and effective. Do you have any final tips for those just starting out?
**Joslyn Thompson Rule:**
Absolutely! Remember, consistency is key. Aim to practice these exercises 2-3 times a week. As you get more comfortable, explore different variations and challenges. Most importantly, listen to your body, don’t push yourself too hard, and enjoy the process of getting stronger!
