5 Simple Exercises Every Beginner Should Start With

Essential Moves to Kickstart Your Fitness Journey

Recently, I decided to focus more on my fitness journey, motivated by a desire to improve my overall health. Over the years, I’ve struggled with various health problems, and I realised that my sedentary lifestyle wasn’t helping. I knew I needed to make a change if I wanted to feel better and prevent further issues in the future. So, I began incorporating simple exercises into my daily routine, focusing on improving my strength, flexibility, and overall fitness. It’s been a challenge, especially at the start, but I’m slowly building up my stamina and noticing positive changes. Taking this step has made me more mindful of my health, and I’m determined to continue on this path towards a healthier and more active life.

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Starting a fitness journey can feel overwhelming, especially if you’re new to exercise. But the good news is, you don’t need to jump straight into complicated routines or expensive gym equipment. In fact, some of the best exercises for beginners are incredibly simple but incredibly effective. 

Here are five exercises that can help you build strength, improve mobility, and get you feeling more confident with each workout. Let’s dive in!

1. Squats

This is my go-to favourite exercise. Squats are a brilliant way to strengthen your legs and core, and they don't require any equipment. Plus, they mimic the natural movement of sitting down and standing up, making them functional for everyday life.

How to do it:

• Stand with your feet shoulder-width apart and your toes pointing slightly outwards.

• Engage your core, keep your chest lifted, and slowly bend your knees to lower your body as if you're sitting down into a chair.

• Make sure your knees stay behind your toes and that your weight stays in your heels.

• Once your thighs are parallel to the floor (or as low as you feel comfortable), push through your heels to stand back up.

Pro tip: Try doing bodyweight squats until you feel confident with your form. If you find this easy, you can gradually add weight with dumbbells or a barbell. You can also do different types of squats to work different muscles e.g. the sumo squat targets the inner thighs more than regular squats. By widening your stance and turning your toes out, you put more emphasis on the adductors and glutes.

Give the The 30 Day Squat Challenge a try!

2. Push-Ups

I've got to honest with you, I hate doing these but push-ups are fantastic for strengthening the upper body, including your chest, arms, and shoulders. They also engage your core, so you’re getting a full-body workout every time you do them.

How to do it:

• Start by lying face down with your hands placed slightly wider than shoulder-width apart.

• Press through your palms and lift your body up, keeping your body in a straight line from your head to your heels.

• Lower yourself down slowly until your chest almost touches the floor, then push back up to the starting position.

Pro tip: If full push-ups feel challenging at first, drop to your knees for a modified version. Focus on maintaining a strong core and correct form.

3. Planks

The plank is a great exercise for building core strength, which is essential for good posture and overall stability. It works your abs, back, and shoulders, making it an excellent addition to any beginner workout routine.

How to do it:

• Start by lying face down on the floor and then raise yourself onto your toes and forearms.

• Keep your body in a straight line from head to toe, avoiding letting your hips sag or your back arch.

• Hold this position for as long as you can, aiming for 20 to 30 seconds to start.

Pro tip: Focus on engaging your core throughout the movement. If holding a plank for a long time is difficult, start with shorter intervals and gradually build up your time.

4. Lunges

Again, not one of my favourites but lunges are a fantastic way to strengthen your legs and improve balance. They target the quadriceps, hamstrings, and glutes, giving you toned legs and a stronger lower body.

How to do it:

• Stand tall with your feet hip-width apart.

• Take a step forward with one leg and lower your body until both knees are bent at 90-degree angles.

• Your back knee should hover just above the floor, and your front knee should stay aligned with your ankle.

• Push through your front foot to return to standing, then repeat on the other leg.

Pro tip: If lunges feel tricky, try doing them in place to avoid worrying about your balance. Once you're comfortable, you can add a walking lunge to increase the challenge.

5. Glute Bridges

Glute bridges are a brilliant exercise to target the glutes, hamstrings, and lower back muscles. They’re perfect for strengthening the posterior chain, which can improve posture and reduce back pain.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.

• Hold for a moment, then lower back down to the floor slowly.

Pro tip: To increase the intensity, try single-leg glute bridges by lifting one leg while performing the movement. This will challenge your core and glutes even more.

Final Thoughts

These five exercises are simple but effective and provide a great starting point for anyone new to fitness. Start with body-weight versions, focus on proper form, and listen to your body as you progress. Consistency is key, and with time, you'll find yourself getting stronger and more confident in your workouts.

Remember, fitness isn’t a race. Take it one step at a time, and celebrate your progress along the way! Happy exercising!

You might also like: Tips to Start Working Out: A Friendly Guide for Women Over 40 (or Anyone Just Getting Started) and these Fitness Tips for Beginners