Best Strength Training Workouts for Beginners 2025

Updated December 2025

Strength training is essential for building muscle, improving overall fitness, and enhancing metabolism. If you're new to strength training, it can be overwhelming to know where to start. We’ve compiled a list of the best strength training workouts tailored specifically for beginners. These workouts are designed to be effective, easy to follow, and can be done with minimal equipment. Plus, with HipTrain’s affordable personal training options, you can get guidance from certified trainers right from the comfort of your home!

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes
• Calories Burned: Approximately 30-50

Instructions: Stand with feet shoulder-width apart. Bend your knees and lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes. Return to the starting position.

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2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Reps/Sets: 3 sets of 5-10 reps
• Duration: 10 minutes
• Calories Burned: Approximately 25-40

Instructions: Start in a plank position with hands under shoulders. Lower your body until your chest nearly touches the floor. Push back up to the starting position.

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3. Dumbbell Deadlifts

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 8-12 reps
• Duration: 15 minutes
• Calories Burned: Approximately 40-60

Instructions: Stand with feet hip-width apart holding dumbbells in front of your thighs. Hinge at the hips, lowering the weights towards the floor while keeping your back straight. Return to standing.

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4. Plank Hold

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 20-30 seconds
• Duration: 10 minutes
• Calories Burned: Approximately 15-25

Instructions: Lie face down, then lift your body onto your forearms and toes, keeping your body in a straight line. Hold the position, engaging your core.

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5. Lunges

• Equipment Needed: None or Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10 reps per leg
• Duration: 10 minutes
• Calories Burned: Approximately 30-50

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

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6. Bent-over Dumbbell Rows

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10-12 reps
• Duration: 15 minutes
• Calories Burned: Approximately 40-60

Instructions: Bend at the hips with a slight bend in the knees, holding dumbbells. Pull the weights towards your hips while keeping your elbows close to your body.

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7. Shoulder Press

• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Reps/Sets: 3 sets of 10-12 reps
• Duration: 15 minutes
• Calories Burned: Approximately 30-50

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

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8. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes
• Calories Burned: Approximately 20-30

Instructions: Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

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9. Step-Ups

• Equipment Needed: Step or sturdy bench
• Difficulty Level: Easy to Moderate
• Reps/Sets: 3 sets of 10 reps per leg
• Duration: 15 minutes
• Calories Burned: Approximately 30-50

Instructions: Step onto the bench with one foot and lift your body up, bringing the other foot to meet it. Step back down and repeat on the other side.

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10. Seated Dumbbell Bicep Curls

• Equipment Needed: Dumbbells
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes
• Calories Burned: Approximately 20-30

Instructions: Sit in a chair with a dumbbell in each hand. Curl the weights towards your shoulders, then lower back down.

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Conclusion

These strength training workouts for beginners are designed to build a solid foundation for further fitness progress. With HipTrain’s live 1-on-1 video personal training, you can receive personalized guidance to ensure proper form and maximize results—all at an affordable price compared to traditional gyms. Plus, training sessions are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.