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Exercises for Beginner's New To Strength Training

If you're a beginner who hasn't done much strength training in your past, start with the exercises listed here. Once you've gained some experience and strength, you can graduate to incorporating some intermediate exercises.

Showing 30 exercise(s)

  • Band Assisted Pull Up

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Scapular Pulls

    <p>Scapular Pulls is a variation on the pull-up, and is an exercise you can use to progress towards doing a pull up and build pull up strength.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Scapular Retractions

    <p>Scapular Retractions is a beginner exercise to work on shoulder strength and build pull up strength. No equipment is required.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Pull Up Negatives

    <p>Pull-up negatives are a variation on the pull up that utilizes eccentric contraction. This is a good building block exercise to progressing towards being able to do a real pull up.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Squat

    <p>The squat is a staple and very effective exercise for toning and defining several major muscle groups of the lower body, primarily the quadriceps and glute muscles, as well as the lower back.&nbsp;</p>

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Assisted Bodyweight Squat

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Parallel Bar Support Hold

    <p>The Parallel Bar Support Hold is a great exercise to build up strength for dips. It works the shoulders and pectoral muscles using isometric contraction.</p>

    • force push
    • level beginner
    • category upper body
    • movement isolated
  • Hip Bridge (Glute Bridge)

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Push Up

    <p>The push up is a staple bodyweight and calisthenics exercise that helps you tone and define your chest, shoulders and triceps. There are many variations of the standard push up, including wide and close grip, weighted, knee push ups, marine push ups and even dive-bomber push ups. Read on for all the juicy information!</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Single Arm Row (Bent-Over Row)

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Step Up

    • force push
    • level beginner
    • category lower body
    • movement compound
  • Aquaman

    <p>An easier variation on the <a href="http://www.strengthify.com/exercises/superman" rel="noopener noreferrer" target="_blank">superman</a> exercise, this exercise alternates between lifting opposite limbs and targets and strengthens the lower back.</p>

    • force pull
    • level beginner
    • category core
    • movement isolated
  • Side Heel Touch

    • force pull
    • level beginner
    • category core
    • movement isolated
  • Body Weight Row

    <p>This is a variation on the pull up, but easier. For those who can't do a pull up yet, this is a great exercise to start with in order to build up strength in your latissimus dorsi (lats) and posterior deltoids.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Knee Push Up

    <p>Knee pushups are an easier variation on the Push Up. If you can't do a regular push up yet, use this exercise to work up to it.</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Alternating Bird Dog (Quadruped Limb Raise)

    <p>The alternating bird dog is a fantastic exercise for the core, but it also works a ton of other muscles, including glutes (butt), hamstrings, and shoulder and chest muscles. Incorporate this into your core workouts to add variety.</p>

    • force pull
    • level beginner
    • category core
    • movement compound
  • Lying Side Crunch

    • force pull
    • level beginner
    • category core
    • movement isolated
  • Leg Extension

    • force push
    • level beginner
    • category lower body
    • movement isolated
  • Lying Leg-Hip Raise (Reverse Crunch)

    • force pull
    • level beginner
    • category core
    • movement compound
  • Lat Pull Down

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Bent Knee Reverse Leg Lift

    <p>This exercise is good for strengthening and toning your butt muscles and targets the gluteus maximus.</p>

    • force push
    • level beginner
    • category lower body
    • movement isolated
  • Arm Circles Backward

    <p>Arm circles are great as a warm up exercise as well as for increasing muscular endurance in the shoulders. It's a good idea to progress from starting with small circles, then to medium circles and then perform big circles.</p>

    • force pull
    • level beginner
    • category upper body
    • movement isolated
  • Superman

    <p>The Superman is a great exercise to strengthen your erector spinae and prevent load-bearing injuries to the spinal structures of the lower back.</p>

    • force pull
    • level beginner
    • category core
    • movement isolated
  • Bicep Curl

    • force pull
    • level beginner
    • category upper body
    • movement isolated
  • Raised Knee Crunch

    • force pull
    • level beginner
    • category core
    • movement isolated
  • Arm Circles Forward

    <p>Arm circles are great as a warm up exercise as well as for increasing muscular endurance in the shoulders. It's a good idea to progress from starting with small circles, then to medium circles and then perform big circles.</p>

    • force push
    • level beginner
    • category upper body
    • movement isolated
  • Jumping Jack

    • force both
    • level beginner
    • category full body
    • movement compound
  • Front Plank

    • force push
    • level beginner
    • category core
    • movement isolated
  • Side Arm Raise

    • force pull
    • level beginner
    • category upper body
    • movement isolated
  • Lunge

    • force push
    • level beginner
    • category lower body
    • movement compound