27 Exercises For Beginners

If you are new to working out, one of the most important things you need to remember is to start slow and perform exercises that fit your fitness level. Far too many times you see beginners at the gym doing exercises with terrible form, using too much weight, and frankly have no clue what they are doing. If you are a beginner, your focus needs to be on doing the right workouts and the right exercises so you can maximize your time in the gym and get the results you want!

Below, I have put together a list of 27 exercises that are perfect for beginners when just starting out. Although these exercises may be labeled “beginner” in this post, all of them are ones that anyone can benefit from. In fact, I still use nearly all of these exercises in my weekly workouts.

I have broken down the exercises below into upper, lower, full body, and ab exercises. I then provide you with a simple outline on how you can create your own workout by using the exercise options provided:

Check out this list of fat burning workouts for beginners!

Upper body exercises for beginners:

1. Push-Ups, Bench Push-Ups, Knee Push-Ups:

Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. To perform on your knees, get in the push-up position then simply drop both knees to the floor. For bench push-ups, place your hands on a flat bench keeping your back straight and core tight.

Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

2. Bench Dips:

Starting Position: Place your hands on a flat bench positioned behind you. Hands should be should width apart and legs should be straight out in front of you.

Movement: Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the bottom, use your triceps and core to push yourself back up to the starting position.

3. Dumbbell Overhead Press:

Starting Position: Place you feet shoulder width apart while gripping a dumbbell in each hand. Arms should be at a 90 degree angle. (see video below)

Movement: Press the dumbbells straight up until your arms have reached full extension, then slowly lower them back to the starting position.

4. Dumbbell Incline/Flat Chest Press:

Starting Position: Keeping your back flat on the bench, grip the dumbbells while holding them near the outside of your chest.

Movement: Push the dumbbells upwards until they barely touch in the middle. Then slowly lower them back down and repeat.

5. Assisted Pull-Ups (machine):

Starting Position: Grip the bar with your palms facing forward with your hands slightly wider than shoulder width apart. Hang with your arms fully extended and your core tight. Be sure to choose a weight that provides good assistance but that is also challenging.

Movement: Pull yourself up until your chin has gone past the bar then slowly lower yourself back down to the starting position.

6. Shoulder Side/Front Raises:

Starting Position: Place your feet shoulder width apart with the dumbbells down by your side.

Movement (side): Raise the dumbbells straight out to the side until they reach shoulder height. Once you reach the top of the movement, slowly lower them back down to the starting position.

Movement (front): Raise one dumbbell at a time straight out in front while the other stays in the starting position. As the first rep returns to the starting point, raise your opposite arm to perform your second rep. Repeat in this alternating fashion until all reps are completed.

7. Dumbbell Rows:

Starting Point: Hold the dumbbell in your right hand, bent over with your opposite knee and hand placed on a flat bench. Be sure your back is straight and core tight.

Movement: Pull the dumbbell straight up to the side of your body until you cannot pull it any further. Once you reach the top, slowly lower the dumbbell back to the starting position. Complete the allotted number of reps then switch hands.

Lower body exercises for beginners:

8. Step-Ups:

Starting Position: Place one foot on a chair or box facing straight forward with your other foot securely on the ground.

Movement: Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Once both feet are on top of the box, step down and repeat. You will then switch legs and complete the allotted number of reps.

Note: Start by doing step-ups with just your bodyweight, then transition into dumbbell step-ups followed by a barbell step-ups when you get more comfortable!

9. Bodyweight Squats:

Starting Position: Start with your feet a little wider than shoulder width apart and arms placed on your head. Place your feet in a comfortable position facing straight forward or a little outwards.

Movement: Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.

10. Goblet Squats:

Starting Position: Start with your feet a little wider than shoulder width apart holding a dumbbell under your chin. Place your feet in a comfortable position facing straight forward or a little outwards.

Movement: Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.

11. Split Lunges:

Starting Position: Take one big step forward as if you were going to do a lunge. With your feet split, get balanced then drop your back knee straight to the ground.

Movement: After dropping your back knee to the ground, return to the starting position and repeat the allotted number of reps. Once finished, switch legs and repeat on the opposite leg.

Note: You will stay in the lunge position throughout the entire exercise.

12. Lunges:

Starting Position: Start by standing with your feet just wider than shoulder width apart, and your hands placed by your side. You will then step straight out and place your foot on the ground in front of you.

Movement: When your lead foot hits the ground, you will drop your back knee until it is about an inch off the ground. You will need to be sure your core is tight throughout the movement. Once you have lunged your back leg to the floor, you will explode up by pushing off your front leg and returning to the starting position. You will then repeat the same movement with the opposite leg.

13. Dumbbell Sumo Squats:

Starting Position: Start with your feet a little wider than shoulder width apart holding a dumbbell between your legs.

Movement: Slowly lower yourself down, keeping your back straight throughout the movement. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.

Full body exercises for beginners:

14. Rock Climbers:

Starting Position: Start in a push-up position with your core tight and back straight.

Movement: Fire one leg forward towards your chest keeping the knee low to the ground and your back straight. Once you have reached the chest area with the first leg, return to the starting position and perform the same with the next leg. You will continue this alternating fashion for the allotted number of repetitions.

Note: This exercise is meant to be done at a fast pace. Start slow but build up to going faster and faster each time you do it.

15. Cross Body Rock Climbers:

Starting Position: Start in a push-up position with your core tight and back straight.

Movement: Fire one leg forward towards the opposite elbow keeping the knee low to the ground and your back straight. Once you have reached the opposite elbow, return to the starting position and perform the same with the next leg. You will continue this alternating fashion for the allotted number of repetitions.

Note: This exercise is meant to be done at a fast pace. Start slow but build up to going faster and faster each time you do it.

16. Burpees (variation):

Starting Position: Start standing upright with feet shoulder width apart.

Movement: Squat down and place your hands on the ground. Fire your feet backwards, one at a time, into a push-up position. Once you reach the push-up position, bring your feet back up and perform a squat jump (or bodyweight squat.)

 17. Quick Steps:

Starting Position: Stand in front of a small step 4-6 inches high.

Movement: Step up with your right foot first, followed quickly by your left foot. Once both feet are on the box, step down with your right foot quickly followed by your left. Repeat in the same fashion for the allotted number of repetitions. Once you complete all the reps with your right foot leading first, then switch and lead with your left foot first.

Note: This exercise is meant to be done as quickly as you comfortably can go.

18. Battle Ropes:

There are plenty of battle rope variations to choose from. Take a look at the video below for some options:

19. Kettlebell Swings:

Starting Movement: Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards.

Movement: Squat down with your back completely straight, dropping the kettlebell between your legs. When you have reached the bottom on your squat, you will slightly push your forearms against the outside of the groin area to get momentum to swing the kettlebell back up. You will then squat back up while the kettlebell swings up in a fluid motion with the squat. This is a continual movement so once you have stood back up and the kettlebell has reached about chest height, you will repeat the movement again.

20. Jumping Jacks:

Starting Position: Stand with your feet together and hands straight down by your side.

Movement: Jump up bringing your hands up and your feet going out to the side. Once your hands reach the top and feet hit the ground, quickly jump back to the starting position and repeat.

Ab Exercises For Beginners:

21. Planks:

Place your elbows on the floor with your hands straightforward. Place your feet on the floor as though you were to perform a push-up. Keep your back straight and hold yourself up in the plank position by keeping your core tight. You will hold this position for the allotted amount of time.

22. Side Planks:

Place your left forearm on the ground and place your right arm straight above you pointing towards the sky. Place your left foot on the ground so that you are resting on the side of your foot, then place your right foot on top of your left. Keeping your back straight, squeeze your core and oblique’s to hold yourself up for the allotted amount of time. Once you have finished with your left side, you will switch sides and complete the same routine for the right side.

23. Scissors Side:

Starting Position: Start by placing your hands under your lower back/upper butt (this is for support) or down by your side, with your feet straight out to the sides as far out as they can go.

Movement: Cross your right leg over the top of your left leg, then return to the starting position. Then cross the left leg over the right leg and return to the starting position. You will continue in this alternating fashion until you have completed the allotted number of repetitions.

24. Scissors Up:

Starting Position: Start by placing your hands under your lower back/upper butt (this is for support) or down by your side, with your feet straight out in front of you.

Movement: Keeping your legs straight bring one leg up until the bottom of your foot is nearly facing the sky. Once you reach the top, switch legs and repeat the allotted number of repetitions.

25. V-Ups:

Starting Position: Placed your hands behind you while you sit in a ‘V’ with your body. Knees should be bent while in the starting position.

Movement: Extend your legs straight out in front of you while extending backwards with your torso. Return to the starting position to complete one repetition.

26. Side V-Ups:

Starting Position: Placed your hands behind you while you sit in a ‘V’ with your body leaning to the right first. Knees should be bent while in the starting position.

Movement: Extend your legs straight out to the right while extending backwards with your torso. Return to the starting position and complete the allotted number of repetitions. Once you finish the right side, lean to the left side and repeat.

27. Leg Lifts:

Starting Position: Start with your hands down by your side, legs straight out in front of you  and feet off of the ground.

Movement: Fire your legs upward keeping them straight throughout. Once your legs have reach the top, you will then thrust your feet towards the sky as high as you comfortably can. Once you have reached your highest point, slowly return to the starting position and repeat.

Workout Options For Beginners:

With the 27 exercises we just went over, the workout options are really endless. To get you started, here are a few great options for you to choose from:

Supersets:

Supersets simply means pairing up 2 or more exercises and doing them back to back with no rest. For example, here is a full body superset workout:

Goblet Squat: 12 reps
Overhead Press: 10 reps
Split Squat: 10 reps each leg
Push-Ups: 10 reps
Rest 30-45 seconds and repeat for 3 rounds!

When creating your own workout, my recommendation is to pick 8-10 exercises and superset them in two different rounds. For example, you could perform the superset above then once finished complete another 4 exercises for three more rounds.

Intervals:

Intervals are another great way for beginners to get in shape fast. Intervals are very simple in that they consist of a “working time” and “resting time”, then you will repeat for an amount of time or rounds. For example:

Interval set: 15 seconds on 45 seconds rest (this means you will do the exercise for 15 seconds, rest for 45 seconds, and then move to the next exercise.)

-Battle Ropes (15 seconds on, 45 second rest)
-Kettlebell Swings (15 seconds on, 45 second rest)
-Bodyweight Squats (15 seconds on, 45 second rest)
-Bench Dips (15 seconds on, 45 second rest)
-Step Ups (15 seconds on, 45 second rest)
Repeat 5 rounds (Total of 25 minutes!)

Be sure to choose an interval time that is challenging for you but always remember: when you are first starting out, it is better to start slow and build your way up to doing more and more!

The exercises and workouts above are the perfect starting point for any beginner as the exercises are easy to perform and they will allow you to build a solid foundation. Plus, they will help you transition into doing harder exercises and workouts.

If you need any more ideas, workouts, and exercises, be sure to visit some of the resources below or email me at dennis@bodyfitformula.com

BodyFit 7X7: 40-Day workout program designed to get you in the best shape of your life, fast.

UltraCut Training Program: A little more advanced, but this provides a full 3 months of workouts and by the end you are guaranteed to be UltraCut.

How To Get Fit Fast: A book that I published on Amazon that has received some great feedback. For just $0.99, this is perfect for anyone.

Get Ripped 24/7 Blueprint: Free report on how to get ripped and start getting serious about your health.

Six-Pack Abs Series: A series that takes you step-by-step on how to get six-pack abs.

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