Best Strength Training Exercises for Beginners in 2025

Updated December 2025

Starting a strength training routine can be an exciting journey towards better health and fitness. For beginners, it’s essential to build a solid foundation with effective exercises that promote strength and stability. Here’s a list of the Best Strength Training Exercises for beginners in 2025, designed to help you get started safely and effectively.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~100 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest between sets |

Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

---

2. Push-Ups

Equipment Needed: None (optional: yoga mat)
Difficulty Level: Moderate
Calories Burned: ~150 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 seconds rest between sets |

Description: Start in a plank position, lower your body until your chest nearly touches the ground, and push back up.

---

3. Dumbbell Deadlifts

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: ~120 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 60 seconds rest between sets |

Description: Stand with feet hip-width apart, hold dumbbells in front, hinge at the hips to lower the weights, then return to standing.

---

4. Plank

Equipment Needed: None (optional: yoga mat)
Difficulty Level: Easy
Calories Burned: ~80 calories per 30 minutes

Workout Details:
| Sets | Duration | Rest | |------|----------|------| | 3 | 20-30 seconds | 30 seconds |

Description: Lie face down, lift your body on your toes and forearms, keeping your body in a straight line.

---

5. Seated Dumbbell Shoulder Press

Equipment Needed: Dumbbells, chair
Difficulty Level: Moderate
Calories Burned: ~100 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 60 seconds rest between sets |

Description: Sit upright, hold dumbbells at shoulder height, and press them overhead until arms are fully extended.

---

6. Lunges

Equipment Needed: None (optional: dumbbells)
Difficulty Level: Moderate
Calories Burned: ~120 calories per 30 minutes

Workout Details:
| Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 10-12 | 30 seconds rest between sets |

Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

---

7. Bent-Over Dumbbell Rows

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: ~120 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 60 seconds rest between sets |

Description: Bend at the hips with a slight knee bend, hold dumbbells, and pull them towards your waist.

---

8. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~80 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest between sets |

Description: Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the top.

---

9. Standing Calf Raises

Equipment Needed: None (optional: dumbbells)
Difficulty Level: Easy
Calories Burned: ~90 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest between sets |

Description: Stand with feet hip-width apart, raise your heels off the ground, and lower back down.

---

10. Bicycle Crunches

Equipment Needed: None (optional: yoga mat)
Difficulty Level: Easy
Calories Burned: ~100 calories per 30 minutes

Workout Details:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 (each side)| 30 seconds rest between sets |

Description: Lie on your back, bring knees to a 90-degree angle, and alternate touching your elbows to the opposite knees.

---

These beginner-friendly strength training exercises can help you build foundational strength and improve overall fitness. For personalized guidance and interactive workouts, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers will help you stay motivated and ensure you're performing exercises safely and effectively. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank!