10 Beginner Strength-Training Exercises to Build a Strong Foundation

12 Beginner Strength-Training Exercises to Add to Your Workout Routine

Strength training doesn’t have to be intimidating, especially if you're just getting started. In fact, focusing on these foundational movements can improve mobility, help prevent injuries, and make everyday tasks easier. The U.S. Physical Activity Guidelines recommend at least two days per week of muscle-strengthening activity for all major muscle groups. (It’s a great goal to aim for.)

Below are 10 beginner-friendly strength exercises you can incorporate into your routine — many require only your bodyweight or minimal equipment. As always, check with a medical professional or certified trainer before beginning a new workout plan.

1. Squats

Squats are a cornerstone lower-body move that target your glutes, hamstrings, and quads. Begin with bodyweight squats, then advance by holding dumbbells.

• Stand with feet slightly wider than hip-width, toes gently turned out

• Shift your hips back and down, maintaining a neutral spine, until your thighs are parallel (or as low as you can go with control)

• Push through your heels to stand and squeeze your glutes at the top

• Keep your core engaged and knees tracking over your toes

Tip: If you're learning form, try doing the movement over a chair or bench — tap lightly before returning to standing.

2. Forearm Planks

Planks are isometric (held) exercises that primarily target the core, while also engaging your glutes, shoulders, and arms.

• Lie face-down and propped on your forearms and toes, with elbows aligned under shoulders

• Raise your body into a straight line from heels to head

• Avoid letting your hips sag or hike too high

• Hold for the prescribed time

Modification: If wrists or shoulders are sensitive, stick to forearm planks instead of full (palms) planks.

3. Step-Up Exercises

Step-ups are functional and excellent for strengthening legs and improving balance.

• Use a sturdy step, bench, or box

• Step one foot up, push through your heel, and bring the other foot up

• Step the second foot down, then the first

• Alternate sides for your rep count

This move helps relieve pressure on knees and mimics real-world movements like climbing stairs.

4. Alternating Reverse Lunges

This is a safer way for beginners to train their legs without putting excessive stress on knees.

• Stand tall, feet hip-width apart

• Step one foot backward ~2 feet

• Lower until both knees are ~90°, then push through the front heel

• Return and repeat on the other side

Once comfortable, you can hold weights to increase challenge.

5. Wall Push-Ups

A gentler variation of the standard push-up, ideal when full push-ups feel too challenging.

• Stand about two feet from a wall, hands on the wall slightly wider than shoulders

• Lean in so your body forms a diagonal line

• Bend elbows (~45°), bringing your chest toward the wall

• Push back to the starting position

Progression options: incline push-ups (hands on elevated surface), then eventually floor push-ups.

6. Bent-Over Rows

This move strengthens your back, posterior chain, and helps balance out “front” muscles you use frequently.

• Stand with feet shoulder-width apart and hold weights in each hand

• Hinge at the hips, keeping a neutral spine

• Pull weights toward your lower rib cage, squeezing shoulder blades

• Lower with control

Don’t exaggerate — maintain a steady, controlled motion.

7. Glute Bridges

Glute bridges activate your posterior chain (glutes and hamstrings) and core.

• Lie on your back with knees bent and feet planted

• Engage your core, tilt your pelvis, and lift your hips into a straight line from knees to shoulders

• Pause, then lower slowly

You can add resistance (e.g. band above knees) as you progress.

8. Overhead Presses

Great for building strength in the shoulders, upper back, and arms — useful for everyday overhead tasks.

• Stand with feet hip-width apart, weights held at shoulder height

• Press the weights overhead (don’t lock out elbows fully)

• Lower them back to shoulders with control

Maintain a tall posture and avoid overarching your lower back.

9. Triceps Extensions

Strengthening the back of your arms helps with pushing movements and aesthetics.

• Stand with feet hip-width apart, holding a single weight overhead

• Keep elbows close to ears, lower the weight behind your head

• Press it back up

Focus on the triceps doing the work — keep upper arms stable.

10. Mini Band Lat Pulldowns

A pulling motion is essential to balance pressing exercises. This version uses a mini resistance band.

• Loop a mini band around wrists

• Raise arms overhead until there’s tension

• Pull elbows down and apart toward chest, squeezing shoulder blades

• Return arms overhead with control

If you don’t have a band, you can also use cable or lat machines at the gym.