Best 10 Full Body Strength Workouts for Complete Beginners in 2026

Struggling to find the time or confidence to hit the gym? You’re not alone. Many beginners face intimidation when starting a strength training routine, especially with busy schedules and limited space. The good news is that you can build strength effectively right at home! In 2026, we've curated the best full body strength workouts tailored for complete beginners, no equipment necessary.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required; light dumbbells optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Warm up to get your body ready and reduce the risk of injury.

1. Arm Circles - 30 seconds
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Bodyweight Squats - 1 minute
4. Torso Twists - 1 minute
5. High Knees - 1 minute

Full Body Strength Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels (or knees).
• Modification: Do incline push-ups against a wall.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold at the top for more challenge.

4. Plank (Knee or Standard)

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body straight.
• Modification: Perform from your knees.

5. Standing Overhead Press (with or without weights)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press straight up, keeping your core tight.
• Modification: Use light dumbbells or no weights.

6. Reverse Lunges

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and keep your front knee over your ankle.
• Modification: Perform static lunges instead.

7. Bent-Over Dumbbell Rows (or Bodyweight Rows)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hip.
• Modification: Use water bottles if no dumbbells are available.

8. Dead Bugs

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back on the floor as you extend.
• Modification: Perform with bent knees.

9. Mountain Climbers

• Duration: 20 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the movement for less intensity.

10. Side Leg Raises

• Reps: 12 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and lift your leg to hip height.
• Modification: Perform lying down if standing is difficult.

Complete in: 30 minutes

Cool Down (3-5 minutes)

Finish your workout with a cool down to aid recovery.

1. Standing Quad Stretch - 30 seconds each side
2. Seated Forward Bend - 1 minute
3. Child’s Pose - 1 minute
4. Shoulder Stretch - 30 seconds each side

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------------|--------------------|------|-----------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 45 seconds | | Standing Overhead Press | 10 reps | 3 | 45 seconds | | Reverse Lunges | 10 reps each leg | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds | | Dead Bugs | 10 reps per side | 3 | 45 seconds | | Mountain Climbers | 20 seconds | 3 | 45 seconds | | Side Leg Raises | 12 reps each side | 3 | 45 seconds |

Conclusion

Starting your strength training journey doesn’t have to be complex or time-consuming. These 10 full body workouts are designed for complete beginners and can fit into any busy schedule. Aim to do this routine 3 times per week with rest days in between for optimal results. As you progress, consider increasing the weights or reps for added challenge.

For personalized coaching and real-time feedback on your form, explore HipTrain’s 1-on-1 sessions with certified trainers.