Hey there! If you’re new to the world of strength training and looking to get started on a fitness journey, then this article is just for you. We’ve compiled a list of the top 15 strength training exercises that are perfect for beginners. Whether you’re aiming to build muscle, increase strength, or simply improve your overall fitness level, these exercises will help you get there. So let’s jump right in and discover the best exercises to kickstart your journey to a stronger and healthier you. Strength training is essential for anyone looking to improve their overall fitness, build muscle, and increase their strength and endurance. Whether you’re new to working out or have been hitting the gym for a while, it’s important to include a variety of exercises in your routine to target different muscle groups and prevent plateaus. In this article, we’ll discuss the top 15 strength training exercises for beginners, ranging from squats to step-ups, and provide a breakdown of each exercise.
1. Squats
Squats are a fundamental exercise that targets numerous muscle groups, including the quadriceps, hamstrings, glutes, and core. They are one of the most effective exercises for building lower body strength and power. There are several variations of squats that you can incorporate into your workout routine:
Bodyweight Squats
If you’re new to squats, it’s best to start with bodyweight squats. Stand with your feet shoulder-width apart, toes pointing slightly outward. Bend your knees and lower your body as if you’re sitting back into a chair. Keep your chest up and your back straight. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Goblet Squats
Goblet squats are a great progression from bodyweight squats. Hold a dumbbell or a kettlebell by the horns, close to your chest. Perform the squat movement described above, keeping the weight close to your body. Goblet squats help improve your squat form and engage your core muscles.
Barbell Squats
Once you’ve mastered the bodyweight and goblet squats, you can progress to barbell squats. Begin by setting up a barbell on a squat rack at about chest height. Step under the bar and place it comfortably on your upper back, gripping the bar with your hands just outside shoulder-width. Walk away from the rack and position your feet shoulder-width apart. Lower into the squat position, keeping your chest up and your back straight. Push through your heels to return to the starting position.
Dumbbell Squats
Dumbbell squats are another variation that allows for more freedom of movement and can help target each leg individually. Hold a dumbbell in each hand, resting them at your sides. Stand with your feet shoulder-width apart and perform the squat movement, keeping the dumbbells close to your body. Dumbbell squats can help improve your squat technique and activate more stabilizer muscles.
2. Lunges
Lunges are another excellent lower body exercise that targets the quads, hamstrings, glutes, and core muscles. They also help improve balance and coordination. Here are four variations of lunges that you can include in your strength training routine:
Forward Lunges
Begin by standing tall with your feet hip-width apart. Take a big step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Ensure that your front knee is directly above your ankle and keep your back straight. Push through your right heel to return to the starting position, then repeat with your left leg.
Reverse Lunges
Start by standing with your feet hip-width apart. Take a big step backward with your right foot, lowering your body until your left thigh is parallel to the ground. Keep your front knee directly above your ankle and your back straight. Push through your left heel to return to the starting position. Repeat with your left leg.
Walking Lunges
Walking lunges involve performing lunges while moving forward. Start by standing tall with your feet hip-width apart. Take a big step forward with your right foot and lower your body into a lunge position. Push through your right heel to bring your left foot forward and into the next lunge. Continue moving forward, alternating legs with each step.
Side Lunges
Stand with your feet wide apart and toes pointing forward. Shift your body weight to the right, bending your right knee and lowering your body to the right side. Keep your left leg straight and your left foot flat on the ground. Push through your right heel to return to the starting position, then repeat on the left side.
3. Deadlifts
Deadlifts are a powerful exercise that targets the posterior chain, including the glutes, hamstrings, and lower back. Proper form is crucial when performing deadlifts to prevent injury. Start with lighter weights and gradually increase the load as you gain confidence and strength. Here are four variations of deadlifts:
Romanian Deadlifts
Begin by standing tall with your feet hip-width apart and a slight bend in your knees. Hold a barbell or dumbbells in front of your thighs, palms facing your body. Keeping your back straight, hinge at the hips and lower the weight down your thighs, sliding it across your shins. Lower until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes and pushing your hips forward.
Sumo Deadlifts
Sumo deadlifts are a variation where you take a wider stance and turn your toes slightly outward. This variation puts more emphasis on the inner thighs and glutes. Begin with your feet wider than shoulder-width apart, toes pointing out. Squat down and grip the barbell inside your thighs, hands shoulder-width apart. Push through your legs and lift the weight off the ground, extending your hips and knees simultaneously. Return to the starting position with control.
Trap Bar Deadlifts
The trap bar deadlift, also known as the hex bar deadlift, is performed using a trap bar, which is a hexagonal-shaped barbell that you stand inside. This exercise puts less stress on the lower back compared to traditional deadlifts. Begin by standing inside the trap bar, feet shoulder-width apart. Squat down, gripping the handles with your palms facing your body. Keep your back straight as you stand up, extending your hips and knees. Lower the bar back to the ground with control.
Single-Leg Deadlifts
Single-leg deadlifts are a unilateral exercise that challenges stability, balance, and coordination. Start by standing tall with your feet hip-width apart. Shift your weight onto your right leg and slightly lift your left foot off the ground. Keeping a slight bend in your right knee, hinge forward at the hips and lower your upper body toward the ground. Simultaneously, extend your left leg straight behind you. Engage your glutes and hamstrings to return to the starting position, then repeat on the other side.
4. Push-ups
Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core muscles. They can be modified to accommodate different fitness levels, making them suitable for beginners and more advanced athletes. Here are four variations of push-ups:
Standard Push-ups
Start in a high plank position with your hands directly beneath your shoulders and your feet hip-width apart. Engage your core and lower your body by bending your elbows, keeping them close to your sides. Lower until your chest is nearly touching the floor, then push through your palms to return to the starting position.
Incline Push-ups
Incline push-ups are a modified version of push-ups that reduce the amount of resistance. Find an elevated surface like a bench, step, or sturdy coffee table. Assume a high plank position with your hands on the elevated surface and your feet on the ground. Lower your body by bending your elbows, keeping them close to your sides. Push through your palms to return to the starting position.
Decline Push-ups
Decline push-ups target the upper chest and shoulders by elevating your feet. Find an elevated surface like a step or a sturdy bench. Assume a high plank position with your hands on the ground and your feet on the elevated surface. Lower your body by bending your elbows, keeping them close to your sides. Push through your palms to return to the starting position.
Diamond Push-ups
Diamond push-ups, also known as close-grip push-ups, place more emphasis on the triceps. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body by bending your elbows, keeping them close to your sides. Push through your palms to return to the starting position.
5. Bench Press
The bench press is a compound exercise that primarily targets the chest muscles, but also engages the shoulders, triceps, and upper back. It’s important to maintain proper form and use appropriate weights to avoid injury. Here are four variations of the bench press:
Flat Bench Press
Lie flat on a bench with your feet firmly planted on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart. Lift the bar off the rack and lower it to your chest by bending your elbows, keeping them at a 45-degree angle to your body. Push through your palms to extend your arms and raise the bar back to the starting position.
Incline Bench Press
Adjust the bench to a 45-degree angle and lie back with your feet firmly planted on the ground. Grab the barbell with your hands slightly wider than shoulder-width apart. Lift the bar off the rack and lower it to your upper chest, keeping your elbows at a 45-degree angle. Push through your palms to extend your arms and raise the bar back to the starting position.
Dumbbell Bench Press
Lie flat on a bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, palms facing forward. Extend your arms straight up, directly above your shoulders, with your palms facing forward. Lower the dumbbells to your chest by bending your elbows at a 45-degree angle. Push through your palms to extend your arms and raise the dumbbells back to the starting position.
Close Grip Bench Press
Lie flat on a bench with your feet firmly planted on the ground. Grip the barbell with your hands placed closer than shoulder-width apart. Lift the bar off the rack and lower it to your chest, keeping your elbows close to your body. Push through your palms to extend your arms and raise the bar back to the starting position.
6. Shoulder Press
Shoulder presses are a compound exercise that target the deltoid muscles, as well as the triceps and upper back. Proper form and controlled movements are key to activating the targeted muscles effectively. Here are four variations of shoulder presses:
Seated Dumbbell Shoulder Press
Sit on an upright bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, palms facing forward. Lift the dumbbells to shoulder height, with your elbows bent at 90 degrees. Push the dumbbells upward until your arms are fully extended, then lower them back to the starting position with control.
Barbell Overhead Press
Stand with your feet shoulder-width apart and hold a barbell in front of your upper chest, hands slightly wider than shoulder-width apart. Push the barbell upward until your arms are fully extended, elbows locked. Lower the barbell back to the starting position, maintaining control.
Arnold Press
Start by holding a dumbbell in each hand at shoulder height, palms facing your body. Rotate your palms outward as you press the dumbbells overhead, fully extending your arms. Rotate your palms back toward your body as you lower the dumbbells back down to the starting position.
Push Press
Start with your feet shoulder-width apart and hold a barbell at shoulder height, palms facing forward. Bend your knees slightly and dip your hips downward. Explosively extend your knees and hips, using the momentum to help you press the barbell overhead. Lower the barbell back to the starting position with control.
7. Bent-Over Rows
Bent-over rows are a compound exercise that targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. It also engages the biceps and core muscles. Here are four variations of bent-over rows:
Barbell Bent-Over Rows
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Hinge forward at the hips, keeping your back straight and your chest up. Allow the barbell to hang in front of you with your arms fully extended. Pull the barbell toward your torso, driving your elbows toward the ceiling. Squeeze your shoulder blades together at the top of the movement, then lower the barbell back to the starting position.
Dumbbell Bent-Over Rows
Start with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Hinge forward at the hips, keeping your back straight and your chest up. Allow the dumbbells to hang in front of you with your arms fully extended. Pull the dumbbells toward your torso, driving your elbows toward the ceiling. Squeeze your shoulder blades together at the top of the movement, then lower the dumbbells back to the starting position.
Single-Arm Bent-Over Rows
Assume a split stance with your left foot forward and your right foot back. Hold a dumbbell in your right hand, allowing it to hang in front of you with your arm fully extended. Hinge forward at the hips, keeping your back straight and your chest up. Pull the dumbbell toward your torso, driving your elbow toward the ceiling. Squeeze your shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat on the other side.
Inverted Rows
Set up a barbell or a suspension trainer at about waist height. Lie flat on your back underneath the bar or handles, with your feet flat on the ground and your knees bent. Grab the bar or handles with an overhand grip, hands slightly wider than shoulder-width apart. Keep your body straight and your core engaged as you pull your chest toward the bar or handles. Squeeze your shoulder blades together at the top of the movement, then lower yourself back down with control.
8. Pull-ups
Pull-ups are a compound exercise that primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and biceps. They also engage the core muscles. Performing pull-ups can be challenging for beginners, but with practice, you can gradually increase your strength. Here are four variations of pull-ups:
Standard Pull-ups
Hang from a pull-up bar with your hands placed slightly wider than shoulder-width apart, palms facing forward. Engage your core and pull your body upward, driving your elbows toward the ground. Continue pulling until your chin is above the bar, then lower yourself back down with control.
Assisted Pull-ups
Using an assisted pull-up machine or resistance bands can help support your body weight and make pull-ups more accessible for beginners. Set up the machine or attach the resistance bands to the pull-up bar. Place one foot or knee in the machine or resistance band, taking some of the load off. Perform the pull-up movement described above.
Wide Grip Pull-ups
Hang from a pull-up bar with your hands placed wider than shoulder-width apart, palms facing forward. Engage your core and pull your body upward, driving your elbows toward the ground. Continue pulling until your chin is above the bar, then lower yourself back down with control. Wide grip pull-ups target the outer muscles of the back.
Chin-ups
Hang from a pull-up bar with your hands placed shoulder-width apart, palms facing toward your body. Engage your core and pull your body upward, driving your elbows toward the ground. Continue pulling until your chin is above the bar, then lower yourself back down with control. Chin-ups primarily target the biceps and the muscles of the upper back.
9. Plank
The plank is a core exercise that targets the muscles of the abdomen, lower back, and hips. It helps improve core stability and overall body strength. Here are four variations of planks:
Standard Plank
Start in a prone position, lying face-down on the ground. Position your elbows directly beneath your shoulders and rest your forearms on the ground, palms facing downward. Lift your torso and thighs off the ground, keeping your body in a straight line from head to toe. Engage your core and hold this position for as long as you can while maintaining proper form.
Side Plank
Begin in a standard plank position. Shift your weight onto your right forearm and stack your left foot on top of your right foot. Lift your hips off the ground, extending your left arm straight up toward the ceiling. Engage your core and hold this position for as long as you can while maintaining proper form. Repeat on the other side.
Plank with Knee Taps
Start in a high plank position with your hands directly beneath your shoulders and your feet hip-width apart. Engage your core and lift your right hand off the ground, tapping your left knee. Return your right hand to the ground and repeat with your left hand and right knee. Continue alternating sides while maintaining proper form.
Prone Knee to Elbow Plank
Begin in a high plank position with your hands directly beneath your shoulders and your feet hip-width apart. Engage your core and bring your right knee toward your right elbow, maintaining a straight line from head to toe. Return your right foot to the starting position and repeat with your left knee and left elbow. Continue alternating sides while maintaining proper form.
15. Step-ups
Step-ups are a lower body exercise that targets the quadriceps, hamstrings, and glutes. They also engage the core muscles and improve balance and coordination. Here are four variations of step-ups:
Bodyweight Step-ups
Start by standing in front of a sturdy bench or step. Place your right foot firmly on the bench, pressing through your heel to lift your body upward. Extend your left leg straight behind you for balance. Step down with your left foot and repeat the movement on the other side. Continue alternating sides.
Dumbbell Step-ups
Hold a dumbbell in each hand and stand in front of a sturdy bench or step. Place your right foot firmly on the bench, pressing through your heel to lift your body upward. Extend your left leg straight behind you for balance. Step down with your left foot and repeat the movement on the other side. Continue alternating sides.
Barbell Step-ups
Load a barbell with an appropriate weight and place it across the back of your shoulders, gripping it with both hands. Stand in front of a sturdy bench or step and place your right foot firmly on the bench. Press through your right heel to lift your body upward. Extend your left leg straight behind you for balance. Step down with your left foot and repeat the movement on the other side. Continue alternating sides.
Weighted Vest Step-ups
Wear a weighted vest and stand in front of a sturdy bench or step. Place your right foot firmly on the bench, pressing through your heel to lift your body upward. Extend your left leg straight behind you for balance. Step down with your left foot and repeat the movement on the other side. Continue alternating sides.
Incorporating these top 15 strength training exercises into your workout routine can help you build muscle, increase strength, and improve your overall fitness. Remember to start with lighter weights or bodyweight exercises if you’re a beginner and gradually increase the intensity as you progress. The key to success is consistency and proper form. Consult with a fitness professional if you’re unsure about the correct technique for each exercise. Enjoy your strength training journey and have fun challenging your body to new heights!