It can be hard to know where to start when you’re beginning a fitness journey. With all the workout plans, exercise routines and fitness trends flying about on the internet, it’s difficult to know where to start. When you are new to exercise, the guide is to concentrate on working out exercises which work well and are simple for beginners. To build strength, grow faster and maintain the momentum, you don’t need expensive equipment or years of schooling.
In this guide, I’m going to take you through the best beginner exercises you can do (with full videos on how to perform each exercise safely), and also provide steps for creating your own beginner workout plan that doesn’t suck. Whether you want to drop a few pounds, add muscle, or just feel good, these workouts will get you onto the right track for long-term success.
Why Beginners Should Start Simple
Many who dive into super complex workouts or advanced training plans feel discouraged, and worse yet, injured. Beginners need movements that:
- Its aim is to develop a strong, flexible and enduring body.
- Then teach the proper form, so that you don’t develop bad habits that cause injury down the road.
- Accommodate your busy schedule, so you’re not overwhelmed.
The American Heart Association recommends that adults get at least 150 minutes of moderate exercise a week. For beginners, this might be as little as 20–30 minutes of movement, four to five days a week. The goal isn’t perfection—it’s consistency.
The Best Workout Exercises for Beginners
Here’s a primer on some of the best workouts that any able-bodied person can do. These rounds are designed to work larger muscle groups, increase balance and offer various modifications based on your fitness level.
1. Walking (The Most Underrated Exercise)
It’s simple, walking might seem, yes walking but it is one of the beginner exercises for weight loss. It’s good for your heart, strong legs and dropping some body fat without a lot of wear on your joints.
- How to Get Started: Start with 15–20 minutes brisk walking every day.
- Progression: Gradually progress time or intensity by walking uphill or interspersing short jogs.
- Why It Works: Low impact, equipment free, sustainable long-term.
2. Bodyweight Squats
Squats are a staple exercise for lower-body strength. They work your quads, hamstrings and glutes while challenging your core.
- How to Do It:
- Stand with feet shoulder-width apart.
- Drive your hips back and bend your knees like sitting in a chair.
- Continue keeping your chest up and knees behind, or in line with, your toes.
- Reps & Sets: Start with 2–3 sets of 10–12 reps.
- Beginner Tip: Hold onto a chair or wall if you struggle with balance.
3. Push-Ups
Push-ups are a great exercise for developing upper body strength in the chest, shoulders and triceps. They also strengthen the core.
- How to Do It:
- Begin in plank with hands slightly wider than shoulders.
- Lower your body until your chest is about to touch the ground.
- Push yourself back up to the starting position.
- Beginner Modification: Do push-ups on your knees or against a wall.
- Reps & Sets: 2–3 sets of 6–10 reps to start.
4. Planks
A strong core is paramount for any sort of movement, and planks are one of the best beginner-friendly core moves to perform.
- How to Do It:
- Assume a forearm plank position.
- This move is performed by keeping your body in a straight line from head to heels.
- No sagging hips or lifted bottoms.
- Time Goal: Start with 15–20 seconds, and build up to 1 minute.
5. Glute Bridges
This basic move is also great for the glutes, hamstrings and lower back — necessary for posture and stability.
- How to Do It:
- Lie on your back with your knees bent and the soles of your feet flat on the floor.
- Press into your heels to lift your hips off the floor.
- Hold at the top for a second and then return to the starting position.
- Reps & Sets: 2–3 sets of 12–15 reps.
6. Step-Ups
Step-ups are great for daily activities, as they improve leg strength and balance.
- How to Do It:
- Find a sturdy bench or step.
- Step one foot up, then step the other foot up.
- Step down one foot at a time.
- Progression: Add light dumbbells for extra resistance.
7. Lunges
Lunges work balance and coordination while strengthening the legs.
- How to Do It:
- Step forward with one leg and bend your hips until both knees are at 90-degree angles.
- Press back up to start.
- Beginner Tip: Hold onto a wall or chair if balance is difficult.
Creating a Beginner-Friendly Workout Routine
Once you’ve mastered these exercises, you can structure them into a full-body routine.
Sample Routine (3 Days a Week):
- Warm-Up (5 minutes) – brisk walking or light jogging.
- Circuit (Repeat 2–3 times):
- 10 Squats
- 8 Push-Ups (modified if needed)
- 15–20 Second Plank
- 10 Glute Bridges
- 10 Lunges (each leg)
- 10 Step-Ups (each leg)
- Cool Down (5 minutes) – stretching for hamstrings, quads, and shoulders.
This routine takes about 20–25 minutes and covers the entire body.
Common Mistakes Beginners Make
The most effective workout exercises may even become ineffective — or injurious — when done improperly. Here are a couple of pitfalls to guard against:
- Skipping Warm-Ups: Strength training only after preparing the muscles.
- Sloppy Reps: Get your form down first, worry about the weight later.
- Doing Too Much, Too Early: Just go little by little.
- Ignoring Recovery: Muscles grow and repair during rest, not just exercise.
Staying Motivated as a Beginner
It’s easy to start — sticking with it is the hard part. Below are ways to keep on target:
- Your goals should be realistic: “Exercise 3 times a week” rather than “lose 10 pounds in a month,” for example.
- Track your steps: Keep track of reps, sets and time you’re moving in a journal or app.
- Find accountability: Work out with a friend or sign up for an online fitness class.
- Reward the small wins: Every additional push-up, consecutive situp or longer plank are all steps in the right direction.
This is backed by a 2018 study in the Journal of Behavioral Medicine that found that participants who monitored their workouts were twice as likely to stick to an exercise plan.
Conclusion
The best workout exercises for beginners have nothing to do with lifting the heaviest weights or hopping on “advanced-level” program.What are these workout exercises and how to perform them? They’re about establishing a base of simple, effective movement, in order to prepare the body for long term success. By leading off with fundamental movements such as squats, push-ups, planks and walking — among other activities not only will you increase strength, flexibility and endurance but also cut your risk of injury.
Keep in mind — it is consistency, not perfection, that matters. Stick with these basic workouts, progress incrementally and you’ll be crushing tougher fitness challenges in no time.
Frequently Asked Questions (FAQ)
How often should a beginner workout?
The complete beginner should aim to exercise two to three times a week. It gives time to recover while being consistent.
Do I have to buy any equipment?
No! There are many effective bodyweight exercises, such as squats, lunges and push-ups. You can include dumbbells or resistance bands for variation as you progress.
How long should a beginner workout last?
Begin with 20–30 minutes per sitting. You can slowly build on your workouts as you develop more endurance.
Do I lose weight even if I do only beginner exercise?
Yes — particularly when linked to a good diet. Upwalking, bodyweight workout exercises and consistent routines can all contribute to calorie burning and lean muscle gain.
How soon will I see results?
Almost all beginners report significant improvement, often noticing positive changes within 2–4 weeks: increased energy, better stamina and strength. Visible physical changes may come slower, but it really depends on what’s in your diet and how consistent those things are.
What if I’m not ready for push-ups or squats?
That’s normal! Begin with variations like wall push-ups or chair-assisted squats, and advance as your strength grows.
