Why these six
There are hundreds of strength exercises. For a beginner, you do not need hundreds. You need six movements that train every major muscle group safely and effectively.
Master these, build a base of strength, and then expand. Trying to do too much too early is how most people either get hurt or quit.
The six
1. Goblet squat
What it trains: quads, glutes, core, posture.
How to do it: hold a dumbbell or kettlebell at your chest, feet shoulder-width apart. Sit back and down, keeping your chest up. Go as low as you comfortably can with a vertical shin and flat back. Drive through the heels to stand.
Why this one: easier to learn than a back squat, builds strength in the legs without a barbell, gives immediate feedback on form.
Beginner dose: 3 sets of 8–12 reps, 2x per week.
2. Pushup (modified if needed)
What it trains: chest, shoulders, triceps, core.
How to do it: hands under shoulders, body in a straight line from heels to head. Lower your chest to within an inch of the floor. Press back up. If a full pushup is too hard, start with hands on a bench or against a wall.
Why this one: trains the entire upper body push, scales to any level, requires no equipment.
Beginner dose: 3 sets of as many reps as you can do with good form, 2x per week.
3. Dumbbell row
What it trains: back, biceps, posture, grip.
How to do it: one knee on a bench, one foot on the floor, hand on the bench for support. Hold a dumbbell in the other hand, let it hang straight down. Pull the dumbbell to your hip, squeezing your shoulder blade. Lower with control.
Why this one: builds pulling strength to balance all the pushing, helps posture, scales easily with heavier dumbbells.
Beginner dose: 3 sets of 10–12 reps per side, 2x per week.
4. Dumbbell Romanian deadlift
What it trains: hamstrings, glutes, lower back, grip.
How to do it: hold dumbbells in front of your thighs, feet hip-width apart. Hinge at the hips, pushing your butt back. Lower the dumbbells along the front of your legs until you feel a stretch in your hamstrings (usually mid-shin). Drive your hips forward to stand.
Why this one: trains the hip hinge (a movement everyone needs), builds posterior chain strength, easier to learn than a barbell deadlift.
Beginner dose: 3 sets of 8–10 reps, 2x per week.
5. Overhead press
What it trains: shoulders, triceps, upper back, core.
How to do it: hold dumbbells at shoulder height, elbows at about 90 degrees. Press straight up until your arms are fully extended. Lower with control.
Why this one: trains the vertical push, builds shoulder strength and stability, carries over to almost every sport and daily activity.
Beginner dose: 3 sets of 8–10 reps, 2x per week.
6. Plank (and dead bug)
What it trains: core stability, anti-extension, anti-rotation.
How to do it (plank): forearms on the floor, elbows under shoulders, body in a straight line. Hold without letting your hips sag or pike up. Start with 20–30 seconds.
How to do it (dead bug): lie on your back, arms straight up toward the ceiling, knees and hips at 90 degrees. Slowly extend opposite arm and leg out, then return. Alternate sides.
Why these: the core's job is to resist movement, not create it. Plank and dead bug train exactly that, with much less risk than crunches or sit-ups.
Beginner dose: 3 sets of 20–45 second plank, 3 sets of 8 dead bugs per side, 2x per week.
The full beginner program
Two workouts per week, 30–45 minutes each:
Workout A:
1. Goblet squat — 3x8–12
2. Pushup — 3x max
3. Dumbbell row — 3x10–12 per side
4. Plank — 3x 20–45 sec
Workout B:
1. Dumbbell Romanian deadlift — 3x8–10
2. Overhead press — 3x8–10
3. Pushup (or variation) — 3x max
4. Dead bug — 3x8 per side
Rest 60–90 seconds between sets. As you get stronger, add weight to the dumbbells or extra reps. When you can hit the top of the rep range easily on every set, it is time to progress.
What to add after 8–12 weeks
Once the six feel easy:
- Swap goblet squat for back squat or front squat
- Add pullups or lat pulldowns (the vertical pull)
- Add a loaded carry (farmer walk, suitcase carry) for grip and core
- Add a hip-dominant movement like a hip thrust or step-up
Common beginner mistakes
- Skipping the warmup. Five minutes of light movement (marching in place, arm circles, band pull-aparts) is enough.
- Going too heavy, too soon. Form before load. If your form breaks down, the weight is too heavy.
- Training to failure on every set. Beginners should leave 2–3 reps in the tank. Save failure for advanced training.
- Skipping rest days. Strength grows during recovery, not during the workout.
- Changing the program every week. Stick with one for at least 8 weeks before judging.
When to get a trainer
If you have never done these movements, a single session with a good trainer to check your form will save you months of guessing. After that, this program is straightforward to run on your own.
Ready to start?
Most people can start this program today with a pair of dumbbells and 30 minutes, twice a week. The hardest part is the first session.
Call (818) 775-6050 to book a starter session. We will walk you through all six movements, dial in your form, and give you the program to take home.
*New to strength training? The first session is where everything starts to make sense.*