7 beginner training to kickstart your fitness journey in 2025

It is no secret that getting enough exercise is essential for both your physical and mental health, but it can be difficult to get started. Especially you I’m afraid of exercise ideas. The fear that you are doing the wrong training, or that you may not be doing them right, can put a real downer in your motivation. And that’s not good at all.

In this situation, especially if you’ve never done it before Different types of exercises The world of fitness has to offer. We discussed with experts and narrowed down the top exercises to do if you want to get a training routine if your exercise is completely new. The best part is that many of these exercises I did it at home Minimal equipment is required.

What do you know before you start

One common mistake that many people make when starting a new workout routine or regimen is doing it too quickly. Aaron Guyett, Education Director Fitness Program Living.fit equipment hubs say it’s best to do things slow and lighter than you think, since they’re too many at once It leads to burnoutthat’s why I often quit when things feel so intense.

“Think about the exponential growth and performance that arises from the ability to exercise every day and consistency beyond intensity,” explains Guyette. He suggests gradually add intensity each week until you find your sweet spot.

You should also be realistic about how often you exercise during the week. “Those who have a 2-3 day training time on their schedule may be able to perform full body training days, but those who can exercise for 3-5 days can split their upper and lower body.”

Most importantly, Guyette says that’s the key to finding Enjoying training And you’ll want to revisit. He recommends starting with full body training and then working towards developing training that divides upper and lower body movements.

The rule of thumb is that good training programs include some form of squats, hinges. Push, pull And carry it around all week. Simply put, most of these exercises mimic everyday functions, such as picking up things from the floor, sitting and going back. Therefore, it is important to maintain and improve these strengths. Don’t worry if you’re not familiar with all the terms yet. All of these types of exercises are included in the following recommendations: As you become accustomed to basic movements, you will be able to progress towards more advanced exercises.

Another thing to keep in mind is that you should take a day or two to help your body recover from your workouts. It’s consistent and remember that it’s not about doing the most and more than you can realistically handle.

If you are unsure whether or not it is healthy to carry out these activities, discuss it with your doctor before starting a new workout program.

Do you need equipment?

You will need it Dumbbells Because these exercises are part of the strength training regimen. As a beginner, it is important to start with medium weights from various lights to comfortable lifting in good shape Repeats of 10-15. Once you complete a round of replies, this counts as a set. Aim for 2-3 sets of exercises with 1-3 minutes of rest between sets.

The weight you use will depend on the type of exercise you perform and the level of fitness you are using. “We start with two dumbbells that can be easily pushed overhead, and two dumbbells that can be squatted down and two dumbbells at the end,” Guyette says. Generally, he says he starts off very lightly with 5 and 10 pound dumbbells, but keep in mind that after starting the exercise, it will improve immediately. For women, he proposes to have a set of 5, 10, 15, 20, and 25 pound dumbbells, while men should have a set of 10, 15, 20, 25, 30, 35, 35, and 40 pound dumbbells.

Be honest with yourself about lifting comfortably, as if you’re too light you won’t be able to get all the benefits from that particular exercise. Once you have mastered a good shape of exercise using the starting weight, you can slowly increase it by 5-10% Every 4-6 weeks. For example, if you can easily squat a 25-pound dumbbell, then aim to squat 30-35 pounds. One way to be accountable is to maintain a workout journal that records the weights you use for each exercise.

The best beginner exercises

When it comes to starting a new workout program, we understand that fewer is less, so we need to know what specific exercises we should do. Below are some of the first exercises you can use to start your training journey.

Squat

There are several variations of squats that will help you become familiar with the movement. Guyette recommends a dumbbell front squat. Hold a light to medium dumbbell on your shoulder, with your elbows facing forward along your chest. Bend your knees, lower your hips shoulder-width apart, then push your hips backwards and descend to at least a parallel squat position (when your knees create a 90-degree angle). If you pass the parallel position, your lower back can lead to lower back pain.

It is even more important to defeat the form first with this exercise. Because you need proper mobility in your wrists to hold your dumbbells and shoulders and ankles to stay upright while falling into the squat.

If you are looking for additional support when doing this exercise, you can place the bench or box behind for reference. As you descend on the squat, the glut section touches the box or bench and controls your body until it stands up.

glute bridge

If you want to target the glut section but don’t feel very comfortable with squats, the glute bridge is a good option. “The glute bridge is a great technique for beginners as it stimulates the glute muscles, the big muscles in the back,” says Jake Dickson, Barbend’s certified personal trainer and contributing editor.

To run the lute bridge, lie on your back with your legs flat on the ground with your knees bent. Lift your hips up, constraining your glut sections, so that your body creates a straight line from your knees to your shoulders. Pause, squeeze the glut again and return to the starting position. To make this exercise stronger, you can add dumbbells or barbells to your waist as you master the movement (add a mat for cushioning).

push ups

The great thing about push-ups is that you can do it anywhere without equipment. There are also a variety of variations that can make exercise more difficult or easier, depending on your fitness level. For example, if you are an absolute beginner, push-ups can be done against the wall.

Once you get stronger, you can do it by tilting your hands and raising your hands, gradually lowering the height of the slope, making it more challenging. Once you can do push-ups from the ground, you can play with hand placement and tempo to increase the difficulty.

Deadlift

Deadlifts are considered one of the few exercises that are closely translated into movements used in everyday life, such as carrying heavy grocery bags and setting them up. There are also variations in this exercise, and can be done using dumbbells, barbells and kettlebells.

As a beginner, deadlifting with a pair of dumbbells in hand is a good place to start. This exercise not only practices hinges from the waist, but also targets the core, back, glut and hamstrings.

To do a deadlift of the dumbbell, you can want to stand up with a soft bend in the knees apart shoulder width. Bend your hips and place your shoulders behind you (do not round your back), slowly lower your torso, bringing the dumbbells closer to your shins. Stop when your body is parallel to the floor. You need to feel the stretch in the hamstrings at the bottom of the movement. Keep the form and slowly return to the starting position. As you improve your form in this exercise, you can increase the weight of your dumbbells and progress to barbells and kettlebells.

Dumbbell row

Pulling exercises such as rows of dumbbells will target your back muscles, Helps to improve posture. To perform this exercise you will need a pair of weight benches and dumbbells. If you don’t have a weight bench, you can find it at most gyms or use a similar bench you have at home (make sure it’s sturdy).

This exercise will be performed on one arm at a time, so you will need to take turns on both sides.

To start, bend your left hand directly forward and onto the bench along with your left hand and support your weight on your shoulders. In this position, the back must be flat. On the other hand, with your right hand, stretch the dumbbells towards the floor. To run the line, pull your shoulders towards your hips and hold them.

Improved Dumbbell Row’s forms allow you to proceed to other variations such as Barbell and Kettlebell Row.

Farmer’s Carry

This exercise can be done using dumbbells or kettlebells and will help you challenge stabilizing your upper body, shoulders and core and strengthen your grip. The key to carrying a farmer is to prepare to have the ability to carry heavy objects in their hands. For example, instead of doing multiple trips, you want to bring all the heavy groceries in one trip.

I personally like to do this exercise with kettlebells, but I can get the same effect using dumbbells.

To perform a farmer’s carry, you will feel a challenge with the grip, but hold heavy dumbbells that you can hold in each hand. Pull your shoulders back, push the core in, take time and distance, and walk across the room to get your back upright. While doing this exercise, focus on your form and take breaks if necessary.

Aerobic exercise

Aerobic exercise has its own health benefits and balances Strength training (including other exercises on this list) will help you enjoy the benefits of further exercise. Aerobic exercise can include anything that will boost your heart rate, such as walking, cycling, hiking, swimming, running, taking dance classes. Usually, Guyette recommends that beginners aim for strength training 1-3 times a week, 1-3 days a week, 1-3 days a week, 1-3 days a week. Performing cardio regularly is also a good way to maintain your endurance Heart Healthy.