Best Strength Training Exercises for Beginners 2025

Updated January 2026

Starting a strength training routine can be intimidating for beginners, but with the right exercises, you can build a solid foundation for your fitness journey. Here, we’ve compiled the Best Strength Training Exercises for Beginners to help you get started effectively and safely. These exercises require minimal equipment and can be done at home or in the gym.

1. Bodyweight Squats

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

How To: Stand with feet shoulder-width apart, lower your body by bending your knees, keeping your chest up, and then return to the starting position.

2. Push-Ups

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

How To: Start in a plank position with hands slightly wider than shoulder-width, lower your body until your chest nearly touches the floor, and push back up.

3. Dumbbell Deadlifts

• Equipment Needed: Dumbbells
• Difficulty Level: Medium
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: ~8-12 calories per minute

How To: Stand with feet hip-width apart, holding dumbbells in front. Hinge at your hips and lower the dumbbells towards the ground while keeping your back straight, then return to standing.

4. Plank

• Equipment Needed: None
• Difficulty Level: Easy
• Duration: 3 sets of 30-60 seconds
• Calories Burned: ~3-5 calories per minute

How To: Lie face down, then lift your body off the ground, resting on your forearms and toes, keeping your body in a straight line.

5. Lunges

• Equipment Needed: None
• Difficulty Level: Medium
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: ~6-8 calories per minute

How To: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then push back to the starting position.

6. Dumbbell Shoulder Press

• Equipment Needed: Dumbbells
• Difficulty Level: Medium
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: ~5-10 calories per minute

How To: Stand or sit with a dumbbell in each hand at shoulder height. Press the weights upward until your arms are fully extended, then lower back to the starting position.

7. Bent-Over Rows

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

How To: Bend at your hips and knees, holding a dumbbell in each hand. Pull the weights towards your torso, squeezing your shoulder blades together, then lower.

8. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: ~5-8 calories per minute

How To: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

9. Dumbbell Chest Press

• Equipment Needed: Dumbbells, bench (or floor)
• Difficulty Level: Medium
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: ~5-10 calories per minute

How To: Lie on a bench or the floor with a dumbbell in each hand at chest level. Press the weights up until your arms are fully extended, then lower back down.

10. Side Plank

• Equipment Needed: None
• Difficulty Level: Medium
• Duration: 3 sets of 20-30 seconds per side
• Calories Burned: ~3-5 calories per minute

How To: Lie on one side, propping your body up on your forearm, keeping your body in a straight line, and hold the position.

Conclusion

These strength training exercises are perfect for beginners looking to build strength and confidence in their workouts. Remember to start with light weights and focus on proper form to prevent injury.

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