It’s easy to be overwhelmed when you start strength training—there are so many moves and different ways of training. But if you have a few reliable exercises to fall back on whenever you have time to train, the building blocks will be in place for an effective exercise regime.
We asked five top personal trainers from fitness apps WithU and Mvmnt what their best beginner exercises are, plus some tips on how to perform the moves well.
how to squat.2. Glute Bridge
The bridge was picked by Jo-Leigh Morris, Pilates instructor at Mvmnt.
Why it’s great “The glute bridge is my go-to bodyweight exercise because it engages the glutes, hamstrings and hip flexors—the stabilizers of the posterior chain [the muscles which run along the back of your body],” says Morris. “The glute bridge is great for beginners because you’re in a stable position with both feet on the floor, so there’s no need to worry about balance.
“Once you’ve mastered a glute bridge, it’s also a great warm-up exercise before a lower-body workout.”
Watch how to do a glute bridge
How to do it Lie on the floor with your knees bent so your feet are flat on the floor close to your buttocks. Lift your hips so that your knees, hips and shoulders form a straight line. Hold this position for a moment then lower your hips to the floor.
Top tip “The most important thing when performing a glute bridge is that the movement is powered by your glutes via hip extension, and not your lower back,” says Morris. “My top tip to ensure this happens is to slightly tuck your tailbone under, thinking about pulling your belly button towards your spine. This will help you create a neutral spine. Engage your core throughout the exercise as you drive your hips up to maintain the correct posture, target the right muscles and protect your lower back.” Find more top tips with our glute bridge form guide.
3. Dead Bug
The dead bug was picked out as one of the best beginner exercises by Omar Mansour, coach at WithU.
Why it’s great “The dead bug is a great entry-level exercise for strengthening the deep muscles in your core,” says Mansour. “It’s accessible for beginners because you’re in a stable position on your back and you can perform the exercise slowly as you learn the technique.
“The dead bug is also a great way to learn how to brace your core, which is a foundation for strength training which requires core control.”
Watch how to do a dead bug
How to do it Lie on your back with your arms extended and pointing up, and your legs lifted and knees bent at a 90° angle. Squeeze your core and lower one arm behind your head and lower and extend the opposite leg until both limbs are just above the floor. Return to the start then repeat on the other side.
Top tip “The most important thing is to brace your core to ensure you’re working your abs and not your lower-back muscles,” says Mansour. “You can do this by keeping your whole back pressed into the floor throughout. Think about driving your belly button down and checking throughout the move that your back isn’t arching. Breathe out as you extend your arm and leg, and breathe in as you bring them back to help maintain core stability.” Get more tips with our dead bug form guide.
4. Burpee
One of the best bodyweight exercises that people love to hate is the burpee, which is the choice of Faisal Abdalla, PT at Mvmnt.
Why it’s great “While it may not be everyone’s favorite exercise, the reason the burpee is my number one exercise for beginners is that they’re very, very effective!” says Abdalla. “A burpee is a compound full-body movement, meaning you work many of your main muscle groups across your whole body in one go.
“The burpee is particularly effective for beginners because it’ll build muscle and increase your cardiovascular fitness. Plus, if you want one move that makes you feel like you’ve done a great workout, burpees are it!”
Watch how to do a burpee
How to do it From standing, place your hands on the floor in front of you and jump or step your feet back so you’re in a high plank position. Your hands should be under your shoulders, your arms extended and your body should form a straight line between your neck and heels. Then jump or step your feet back up to your hands, stand up and jump into the air lifting your arms above your head.
Top tip “A burpee is a challenging movement because it’s a full-body exercise that requires coordination, speed and power,” says Abdalla. “To start with, don’t focus on the speed element of the exercise, that will come once you’ve mastered the technique. Start slow, and adopt a rhythm that works for you while you familiarize yourself with the correct hand and foot placement. Once you’ve got this in the bag, you can make the exercise more dynamic by increasing speed and power. This is when you’ll start to feel the benefit!” For help mastering the finer points of the movement, read our burpee form guide.
