Best Strength Training Exercises for Beginners in 2025

Updated January 2026

Starting a strength training routine can be an exciting journey toward improved fitness and overall health. In 2025, the best strength training exercises for beginners focus on building a solid foundation, enhancing muscular strength, and promoting proper form. Here are the top 10 exercises that every beginner should incorporate into their strength workouts.

1. Bodyweight Squats

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

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 15 mins |

Tips: Keep your chest up and push through your heels while squatting.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 150 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 10 mins |

Tips: Start on your knees if needed, and maintain a straight line from head to heels.

3. Dumbbell Rows

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 200 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 15 mins |

Tips: Keep your back straight and pull the dumbbell towards your hip.

4. Plank

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 100 calories per 30 minutes

Workout Table: | Sets | Duration | |------|----------| | 3 | 20-30 secs |

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

5. Lunges

Equipment Needed: None or Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 150 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 (each leg)| 15 mins |

Tips: Step forward with a long stride and keep your front knee behind your toes.

6. Glute Bridges

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

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 10 mins |

Tips: Squeeze your glutes at the top of the movement.

7. Dumbbell Shoulder Press

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 200 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 15 mins |

Tips: Start with lighter weights to ensure proper form.

8. Deadlifts

Equipment Needed: Dumbbells or Barbell
Difficulty Level: Moderate
Calories Burned: Approximately 250 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 15 mins |

Tips: Keep your back straight and hinge at the hips while lowering the weights.

9. Bicycle Crunches

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 120 calories per 30 minutes

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 10 mins |

Tips: Focus on controlled movements and engage your core.

10. Wall Sit

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

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 secs |

Tips: Keep your back against the wall and thighs parallel to the ground.

Why Choose HipTrain for Your Strength Training?

If you're looking for affordable personal training that fits into your busy schedule, HipTrain offers live 1-on-1 video training sessions with certified personal trainers. Our trainers will guide you through these exercises, ensuring you maintain proper form and technique. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.