Ready, Set, Sweat! 3 Easy Strength Training Exercises for Total Beginners

grayson523
May 5
2 min read

Updated: May 6

Ready to kickstart your fitness journey? We've packed easy, beginner-friendly workouts plus simple tips and tricks to help you get the most out of every rep. No experience needed—just show up, move, and feel stronger every day!

Dumbbell Bicep Curl

Bicep curls strengthen and tone the muscles at the front of your upper arm, helping improve arm definition and everyday pulling movements. They also support joint stability in the elbow and shoulder, making daily tasks easier and reducing injury risk.

Keep your elbows tucked at your sides to isolate the biceps and avoid swinging.
Use a controlled motion—lift and lower the weight slowly to maximize muscle engagement.
Avoid using your back or shoulders—if you’re swinging or leaning, the weight may be too heavy.
Keep your wrists straight to prevent strain and ensure proper force transfer through the arms.

Here are some more helpful tips!

Squats

Squats are a powerful lower-body exercise that strengthens your legs, glutes, and core, improving balance, mobility, and overall strength. They also help boost calorie burn and support functional movements like walking, climbing stairs, and lifting.

Keep your chest up and back straight to protect your spine and maintain good posture.
Push your hips back as if you're sitting into a chair—this activates your glutes and takes pressure off your knees.
Keep your knees in line with your toes to avoid strain and promote proper alignment.
Press through your heels to engage your leg muscles and stay balanced.

Helpful squat tips!

Bench Press

The bench press is a powerful upper-body exercise that targets the chest, shoulders, and triceps, helping to build strength and muscle mass. It also improves pushing power, which benefits everyday activities like lifting, pushing, and carrying.

Keep your feet flat on the floor to create a stable base and maintain balance.
Grip the bar evenly with wrists straight to ensure balanced muscle engagement and prevent strain.
Lower the bar to your mid-chest with control—don’t bounce it off your chest.
Keep your shoulder blades pulled back and down throughout the lift to protect your shoulders and maintain proper form.