7 Essential Exercises for Beginner Fitness Success

When you see endless types of exercises it's hard to know what will work for you and what won't. Getting started with fitness can be both exciting and overwhelming, especially if you're new to the world of exercise. Fear not! There are fundamental movements that serve as the building blocks for many fitness routines and body types. Mastering these foundational exercises will not only help you build strength and flexibility but also provide a solid base for more advanced workouts. Let's take a closer look at the seven fundamental fitness movements that every beginner should aim to master.

1. Squats

Squats are one of the most important exercises you can learn, as they work your lower body and core muscles. Proper squat form involves standing with your feet shoulder-width apart, lowering your hips back and down as if you're sitting into a chair, and then returning to a standing position. Squats strengthen your quadriceps, hamstrings, glutes, and lower back, making them a must-learn movement for beginners.

Tip: Keep your chest up, and ensure your knees don't go beyond your toes to protect your joints.

2. Push-Ups

Push-ups are a fantastic upper body and core exercise. To perform a push-up, start in a plank position with your hands shoulder-width apart, lower your chest towards the ground while keeping your body in a straight line, and then push back up. Push-ups target your chest, shoulders, triceps, and core muscles.

Tip: If full push-ups are too challenging, begin with knee push-ups or use an elevated surface, like a bench or countertop, to reduce the difficulty.

3. Planks

Planks are excellent for building core strength and stability. To do a plank, start in a push-up position but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for as long as you can.

Tip: Focus on maintaining a neutral spine and avoiding sagging or arching your back.

4. Lunges

Lunges are a great lower body exercise that targets your quadriceps, hamstrings, and glutes while also improving balance. To perform a lunge, step one foot forward and lower your body until both knees are bent at a 90-degree angle, with your front knee directly above your ankle. Then push back up to a standing position and repeat on the other side. There are many variations to support different stages of fitness and any physical adaptations needed.

Tip: Keep your upper body upright, and avoid letting your front knee go past your toes.

5. Bent-Over Rows

Bent-over rows are an essential exercise for working your back and improving posture. Hold a dumbbell in each hand, bend at your hips with a slight bend in your knees, and let your arms hang toward the floor. Then, pull the weights up towards your hips, squeezing your shoulder blades together, and lower them back down.

Tip: Keep your back straight and your core engaged to protect your lower back.

6. Deadlifts

Deadlifts are a compound exercise that strengthens your lower back, glutes, hamstrings, and core. To perform a deadlift, stand with your feet hip-width apart, bend at your hips and knees to grab a barbell or dumbbells, and lift the weight by extending your hips and standing up straight.

Tip: Maintain a flat back throughout the movement and lift with your legs, not your lower back.

7. Burpees

Burpees are a full-body exercise that combines elements of squats, push-ups, and jumps, making them a fantastic cardio and strength-building movement. Start in a standing position, perform a squat, kick your feet back into a plank, do a push-up, jump your feet back to the squat position, and then explode into a jump.

Tip: If burpees are too challenging initially, you can skip the push-up or the jump to make them more manageable.

At any level let alone beginner these exercises are an excellent foundation for anyone looking to build strength, improve flexibility, and lay the groundwork for a healthier lifestyle. Remember to start with proper form, gradually increase the intensity, and always listen to your body. As you become more comfortable with these exercises, you'll be better equipped to tackle more advanced workouts and achieve your fitness goals. Get moving, stay consistent, and enjoy the journey to a fitter, healthier you!

If you are interested in seeing variations in these seven along with my in-depth library of exercises then click the playlist below.