Starting something new can feel intimidating—especially when it comes to strength training. If I were to walk into a dance class for the first time, I’d feel way more confident if I already knew a few of the basic moves.
Strength training is no different. Knowing the foundational exercises can help you feel more prepared, more confident, and ready to take on your first workout.
Here are three beginner-friendly exercises that form the foundation of almost any strength training program:
1. The Squat
The squat is a powerhouse lower-body movement. Not only does it strengthen your legs and glutes, but it also improves stability and balance. Whether you’re using just your bodyweight or adding resistance with a dumbbell or barbell, the squat is a must-know movement.
2. The Push-Up
The push-up is a simple, effective upper-body exercise that targets your chest, shoulders, and core. The best part? You can modify it to match your fitness level. Start on your knees or against a wall, and work your way up to a standard push-up when you’re ready.
3. The Bent-Over Row
The bent-over row is perfect for improving posture and strengthening your back. It’s beginner-friendly, easy to learn, and can be done with dumbbells, a barbell, or even household items like water bottles.
Ready to Get Started?
I’ve put together quick videos for each of these exercises to show you the proper form and technique. Take a minute to check them out—it’ll make stepping into the gym (or starting at home) feel a whole lot easier.
Squat Video
Pushup Video
Bent Over Row Video
Strength training doesn’t have to be overwhelming. Mastering these three movements will give you a solid foundation to build on, and you’ll feel more confident as you start your fitness journey.
The hardest part is starting, but with these exercises, you’re already on the right track.
Here’s to building strength and confidence, one movement at a time! 🏋️♀️