10 Best Strength Training Exercises for Beginners

Strength training is essential for building muscle, improving metabolism, and enhancing overall fitness. If you're just starting your strength training journey, it's important to focus on exercises that are effective yet manageable. Here are the 10 Best Strength Training Exercises for Beginners, updated January 2026, that will help you build strength safely and efficiently.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 5-8 calories per minute

How to Perform: Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, keeping your chest up. Return to the starting position.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: Approximately 7-10 calories per minute

How to Perform: Start in a plank position, hands slightly wider than shoulder-width. Lower your body until your chest almost touches the floor, then push back up.

3. Dumbbell Deadlifts

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 6-9 calories per minute

How to Perform: Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at your hips and lower the dumbbells toward the floor, keeping your back straight. Return to standing.

4. Plank

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Duration: Hold for 20-30 seconds, 3 sets
• Calories Burned: Approximately 2-5 calories per minute

How to Perform: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

5. Lunges

• Equipment Needed: None or Dumbbells (optional)
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: Approximately 5-8 calories per minute

How to Perform: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

6. Bent-Over Dumbbell Rows

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 6-9 calories per minute

How to Perform: Bend at the hips with a slight bend in your knees, holding dumbbells. Pull the weights to your sides, squeezing your shoulder blades together.

7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 4-6 calories per minute

How to Perform: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.

8. Shoulder Press

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 6-9 calories per minute

How to Perform: Stand or sit holding dumbbells at shoulder height. Press the weights overhead until your arms are fully extended, then lower back to shoulder height.

9. Tricep Dips

• Equipment Needed: Bench or sturdy chair
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 5-7 calories per minute

How to Perform: Sit on the edge of a bench, hands beside your hips. Slide off the bench and lower your body by bending your elbows, then push back up.

10. Bicycle Crunches

• Equipment Needed: None
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 15 reps per side
• Calories Burned: Approximately 4-6 calories per minute

How to Perform: Lie on your back, lift your legs and alternate bringing your knees towards your chest while twisting your torso to touch your elbow to the opposite knee.

Workout Summary Table

| Exercise | Equipment Needed | Reps/Sets | Difficulty Level | Calories Burned (approx.) | |--------------------------|------------------|-------------------|------------------|---------------------------| | Bodyweight Squats | None | 3 sets of 10-15 | Easy | 5-8 | | Push-Ups | None | 3 sets of 8-12 | Moderate | 7-10 | | Dumbbell Deadlifts | Dumbbells | 3 sets of 10-12 | Moderate | 6-9 | | Plank | None | Hold 20-30 sec | Easy/Moderate | 2-5 | | Lunges | None/Dumbbells | 3 sets of 10 per leg | Moderate | 5-8 | | Bent-Over Dumbbell Rows | Dumbbells | 3 sets of 10-12 | Moderate | 6-9 | | Glute Bridges | None | 3 sets of 12-15 | Easy | 4-6 | | Shoulder Press | Dumbbells | 3 sets of 10-12 | Moderate | 6-9 | | Tricep Dips | Bench/Chair | 3 sets of 8-10 | Moderate | 5-7 | | Bicycle Crunches | None | 3 sets of 15 per side | Moderate | 4-6 |

Starting your strength training journey can be daunting, but with the right exercises and guidance, you can build muscle and confidence. For personalized advice and tailored workout plans, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Plus, HipTrain services are HSA/FSA approved, making it easier to fit into your budget.