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15 of the Best Exercises for Beginners
Starting your fitness journey can be daunting, but with the right guidance and the best exercises for beginners, it doesn’t have to be overwhelming. This guide introduces you to 15 exercises that are perfect for anyone just starting out, whether you’re looking to improve your strength, cardio, or flexibility. Each exercise is easy to follow and can be done at home or in the gym, helping you build a solid foundation for long-term fitness success. If you’re just getting started, read our Beginner’s Guide on How to Start Exercising for foundational tips.
1. Bodyweight Squats
Squats are one of the best exercises for beginners because they target multiple muscle groups, including your quads, hamstrings, and glutes. They help build lower body strength and improve balance.
How to perform:
- Stand with your feet shoulder-width apart.
- Lower your hips back and down as if sitting in a chair.
- Keep your knees aligned with your toes and your chest lifted.
- Return to standing and repeat for 10-12 reps.
Why it’s great for beginners: Squats are one of the best exercises for beginners because they not only strengthen your legs but also improve core stability and promote flexibility. For a deeper dive into the full range of benefits squats offer, check out this detailed explanation from High Performance Health.
2. Push-ups
Push-ups are a staple in most workout routines and are one of the best exercises for beginners to develop upper body and core strength.
How to perform:
- Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor, keeping your body straight.
- Push back up to the starting position.
Why it’s great for beginners: Push-ups are fantastic for building upper body strength and enhancing core engagement. Learn more about why push-ups are effective for beginners from this Healthline article.
3. Lunges
Lunges are an excellent lower body exercise that targets your quads, glutes, and hamstrings. They’re also one of the best exercises for beginners to improve balance and coordination.
How to perform:
- Stand tall with your feet together.
- Step forward with one leg and lower your body until both knees are bent at 90-degree angles.
- Push back up to the starting position and repeat on the other side.
Why it’s great for beginners: Lunges help develop lower body strength while improving stability, which is crucial for other compound movements.
4. Planks
Planks are one of the best exercises for beginners to build core strength and stability without the need for equipment. They target the entire core, including the abs, obliques, and lower back.
How to perform:
- Begin in a forearm plank position with your elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hold for 20-30 seconds, gradually increasing the time as you build strength.
Why it’s great for beginners: Planks improve your posture and core strength, which is essential for many other exercises.
Suggested Product:
- Exercise Mat: A thick, non-slip exercise mat will provide comfort and support during planks and other floor exercises.
5. Glute Bridges
Glute bridges are perfect for beginners looking to target their glutes and lower back while also strengthening the core.
How to perform:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Lift your hips towards the ceiling by squeezing your glutes.
- Hold for a second at the top, then lower back down.
Why it’s great for beginners: This exercise helps activate the glutes, which are often underused, and supports lower back health.
Suggested Product:
- Resistance Bands: Using resistance bands during glute bridges adds extra tension and maximizes muscle engagement.
6. Bent-Over Rows (With Resistance Bands or Dumbbells)
One of the best exercises for beginners to strengthen the upper back, bent-over rows also work your biceps and shoulders.
How to perform:
- Hold a pair of dumbbells or resistance bands.
- Bend at the hips, keeping your back straight.
- Pull the weights towards your ribcage, squeezing your shoulder blades together.
Why it’s great for beginners: Bent-over rows improve posture and strengthen muscles that help counteract the effects of prolonged sitting.
7. Jumping Jacks
Jumping jacks are an easy-to-learn cardio exercise that engages the whole body and boosts cardiovascular endurance.
How to perform:
- Start with your feet together and hands at your sides.
- Jump and spread your legs while bringing your arms overhead.
- Return to the starting position and repeat.
Why it’s great for beginners: This simple exercise increases heart rate and warms up the muscles, making it perfect for both cardio and warm-up routines.
8. Knee Push-ups
If regular push-ups are too challenging, knee push-ups are one of the best exercises for beginners to build upper body strength while reducing the strain on the core.
How to perform:
- Start on your knees, hands shoulder-width apart.
- Lower your chest towards the floor, keeping your body straight from head to knees.
- Push back up to the starting position.
Why it’s great for beginners: Knee push-ups allow you to gradually build the strength needed for full push-ups without sacrificing form.
9. Bicep Curls (With Dumbbells or Resistance Bands)
Bicep curls are one of the best exercises for beginners to target and tone the arms.
How to perform:
- Hold dumbbells or resistance bands in both hands, arms at your sides.
- Curl the weights towards your shoulders, keeping your elbows close to your body.
- Lower the weights and repeat.
Why it’s great for beginners: Bicep curls are easy to perform and help strengthen your arms, improving your ability to perform daily tasks.
Suggested Amazon Product:
- Adjustable Dumbbells: Perfect for varying resistance and tracking progress.
10. Superman Exercise
This is one of the best exercises for beginners to strengthen the lower back, which can often be neglected in workout routines.
How to perform:
- Lie face down on the ground with your arms extended in front of you.
- Lift your arms, chest, and legs off the ground at the same time, holding for a few seconds.
- Lower back down and repeat.
Why it’s great for beginners: Strengthening the lower back improves posture and helps prevent injuries.
11. Step-ups
Step-ups are a great lower body exercise that mimics movements used in daily life, such as climbing stairs.
How to perform:
- Stand in front of a sturdy bench or platform.
- Step up with one leg and then bring the other leg up to meet it.
- Step back down and repeat with the opposite leg.
Why it’s great for beginners: Step-ups build leg strength and improve balance, making them a functional exercise for daily activities.
12. Dead Bug Exercise
The dead bug is one of the best exercises for beginners to strengthen the core without putting stress on the lower back.
How to perform:
- Lie on your back with your arms straight up and legs bent at 90 degrees.
- Slowly lower one arm and the opposite leg towards the ground.
- Return to the starting position and repeat with the opposite side.
Why it’s great for beginners: The dead bug strengthens the core while promoting coordination between the arms and legs.
13. High Knees
High knees are a cardio exercise that engages the core and legs, providing a full-body workout in a short time.
How to perform:
- Stand tall and lift your knees as high as possible, alternating between legs.
- Pump your arms as you raise your knees.
Why it’s great for beginners: High knees are easy to perform and effective for increasing heart rate and burning calories.
14. Mountain Climbers
Mountain climbers are an advanced exercise that can be adapted for beginners. They target the core, shoulders, and legs, making them a full-body workout.
How to perform:
- Start in a high plank position.
- Bring one knee towards your chest, then switch legs in a running motion.
Why it’s great for beginners: Mountain climbers build endurance and improve cardiovascular fitness, while also strengthening the core.
15. Wall Sits
Wall sits are a simple yet challenging lower body exercise that strengthens the legs and core without the need for equipment.
How to perform:
- Stand with your back against a wall and slide down into a seated position.
- Hold for as long as possible.
Why it’s great for beginners: Wall sits are effective for strengthening the quads and building lower body endurance.
Conclusion
Starting a fitness routine doesn’t have to be complicated. These 15 of the best exercises for beginners are designed to build strength, improve flexibility, and enhance cardiovascular health, making them ideal for anyone just getting started. Incorporating these exercises into your workout plan will help you develop a strong foundation and set you up for long-term fitness success. For more comprehensive advice on how to fuel your workouts, check out our Nutrition Health and Fitness Tips.
