Best Strength Training Exercises for Beginners 2025

Updated December 2025

Starting a strength training routine can be challenging, especially for beginners. However, incorporating the right exercises into your regimen can make all the difference in muscle building and overall fitness. Here’s a list of the Best Strength Training Exercises for Beginners that will help you build a solid foundation.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tip: Keep your back straight and push through your heels.

2. Push-Ups

Equipment Needed: None (optional: yoga mat)
Difficulty Level: Easy
Calories Burned: Approximately 7-10 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

Tip: Maintain a straight line from head to heels; modify by doing knee push-ups if needed.

3. Dumbbell Rows

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 6-9 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 45 sec |

Tip: Keep your back flat and pull the weights towards your hip.

4. Plank

Equipment Needed: None (optional: yoga mat)
Difficulty Level: Easy
Calories Burned: Approximately 3-5 calories per minute

| Sets | Duration | |------|----------| | 3 | 20-30 sec|

Tip: Keep your body in a straight line and engage your core.

5. Lunges

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

Tip: Step forward and lower your back knee towards the ground.

6. Deadlifts (Dumbbell)

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 6-9 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 45 sec |

Tip: Keep the weights close to your body and hinge at the hips.

7. Overhead Press

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 45 sec |

Tip: Stand tall and press overhead without arching your back.

8. Glute Bridges

Equipment Needed: None (optional: resistance band)
Difficulty Level: Easy
Calories Burned: Approximately 4-6 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tip: Squeeze your glutes at the top of the movement for maximum effect.

9. Bicep Curls

Equipment Needed: Dumbbells
Difficulty Level: Easy
Calories Burned: Approximately 4-6 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tip: Keep your elbows close to your body and avoid swinging the weights.

10. Tricep Dips

Equipment Needed: Sturdy chair or bench
Difficulty Level: Moderate
Calories Burned: Approximately 5-7 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec |

Tip: Lower your body until your elbows are at a 90-degree angle.

Conclusion

These exercises are perfect for beginners looking to build strength and improve their fitness levels in 2025. For those who want personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you master these exercises, all from the comfort of your home, with flexible scheduling to fit your busy life. Plus, our services are HSA/FSA approved for eligible expenses.