So, you’ve finally decided it’s time to start working out
But the first day at the gym was miserable. Don’t worry, we've got you! You don’t need to master everything on day one. In fact, the secret is to keep it simple. Stick with the best beginner exercise routines.
It's like learning the alphabet before writing essays. Once you nail the basics, every other workout feels easier, more effective, and way less intimidating.
And that’s where the “Big Five” come in. Curious enough? Let's break it down for you.
The “Big Five” – Why These Moves Are Non-Negotiable
You know how every superhero has an origin story? Well, your fitness journey starts with these five.
They’re called “compound movements,” which basically means they work more than one muscle group at once. This means achieving maximum results without wasting hours on isolated, ineffective moves that don’t add up.
Here’s the lineup of the Big Five:
-
Squats (stronger legs and glutes)
-
Push-Ups (upper body strength without fancy machines)
-
Plank (the ultimate core stabilizer)
-
Burpees (the full-body wake-up call)
-
Rows (back and pulling strength to fix that laptop slouch)
Exercise #1 – Squats: Stronger Legs, Stronger Life
Squats wear the crown in the fitness industry. This move is the definition of a beginner exercise because it trains your legs, glutes, and core all in one shot. And no, you don’t need fancy machines or a gym membership; your bodyweight is enough to get started.
So, what is a squat? – Imagine sitting down on a chair… and then standing back up. That’s the basic motion. Except here, there’s no chair, just you lowering your hips down and pushing yourself back up with control. Sounds simple, but it’s one of the most powerful moves you’ll ever learn.
Why are Squats so important? – Squats build strength in your legs and glutes (aka the muscles you use for almost everything). From climbing stairs to carrying groceries, this one move makes daily life easier. Once you've built strength, you can level up by trying squats with dumbbells for extra resistance or squats on a Smith machine if you’re training at the gym and want more stability.
How to Do a Basic Squat:
-
Stand with your feet shoulder-width apart.
-
Keep your chest up and your back straight.
-
Bend your knees and push your hips back like you’re sitting into a chair.
-
Lower down until your thighs are (almost) parallel to the floor.
-
Push through your heels to stand back up.
Exercise #2 – Push-Ups: Upper Body Armor
If squats are the king of lower body strength, push-ups are the superhero for your upper body. This classic beginner exercise doesn’t just work your chest; it trains your shoulders, arms, and even your core, all without a single piece of equipment.
So, what is a push-up? – Well, it's a moving plank. You’re holding your body straight like a board, lowering yourself down with control, and then pushing yourself back up. It’s simple, but it builds strength where you need it most.
Why should beginners care about pushups? – Because push-ups are the foundation of every beginning exercise plan. They prepare you for heavier lifts later on, improve posture, and even build core stability. And just like squats, they’re totally easy to do.
How to Do a Basic Push-Up:
-
Place your hands slightly wider than shoulder-width on the floor.
-
Extend your legs back so your body forms a straight line from head to heels.
-
Keep your core tight (no sagging hips).
-
Bend your elbows and lower your chest toward the floor.
-
Push back up to the starting position.
Exercise #3 – Plank: Core Stability Shield
The plank might look like “doing nothing,” but don’t be fooled - it’s one of the toughest beginner exercise moves out there. It's armor for your core. It strengthens not just your abs, but also your back, shoulders, and even your glutes.
So, what is a plank? – At its core (pun intended), the plank is about holding your body straight like a board. No movement, just tension. And that tension teaches your muscles endurance and stability.
Why is Plank so important? – Because a strong core makes everything easier — from squats and push-ups to everyday tasks like lifting a bag of groceries. Plus, planks protect your back and improve posture, which is something almost everyone needs in today’s desk-bound world.
How to Do a Basic Plank:
-
Start in a push-up position with your elbows on the ground.
-
Keep your body straight from head to heels.
-
Engage your core (no sagging hips or lifted bums).
-
Hold the position for as long as you can with good form.
Exercise #4 – Burpee: The Full-Body Wake-Up Call
Well, burpees have a reputation. They’re tough, they make you sweat, and yes, you might groan when you hear the word. But there’s a reason trainers love them: they’re the ultimate beginner exercise for building strength, endurance, and agility all at once.
So, what is a burpee? – It’s a combination move: squat down, kick your legs back into a plank, jump back to standing, then finish with a hop. One rep, and you’ve worked your legs, arms, chest, core, and lungs.
Why are burpees such a game-changer? – Because they mimic real-life movements, get your heart rate up, and torch calories fast. If you’re putting together a beginning exercise plan, slipping in even a few burpees will push your fitness level to the next level.
How to Do a Basic Burpee:
-
Stand with your feet shoulder-width apart.
-
Squat down and place your hands on the floor.
-
Kick your legs back into a plank.
-
Jump your legs forward again into a squat.
- Explode upward into a jump with arms overhead.
Exercise #5 – Rows: The Strength Gainer
Rows are another vital exercise in beginner fitness plans. Everyone talks about push-ups and squats, but rows are what keep your body balanced. This beginner exercise targets your back muscles, biceps, and shoulders, all the “pulling” muscles that often get ignored.
So, What are Rows? – At its simplest, a row is just pulling weight toward your body. You can do them with dumbbells, resistance bands, or even household items if you’re starting at home. In the gym, cable rows are also a popular option.
Why do rows matter so much? – Because they help fight off the “desk hunch” many of us develop from sitting all day. Strong back muscles mean better posture, less shoulder strain, and more strength for lifts down the road. Rows are also key to balancing out push-focused moves like push-ups.
How to Do a Basic Dumbbell Row:
-
Hold a dumbbell in each hand.
-
Bend slightly forward at the hips with a flat back.
-
Let your arms hang down, then pull the weights up toward your waist.
- Slowly lower back to the start position.
How These 5 Combine into a Training Suit
Now that you are familiar with the “Big Five,” here’s what you should know: these five don’t just work on their own together; they make a complete training suit for your body. It's like assembling all the pieces of Iron Man’s armor.
-
Squats build a strong lower half, giving you the power to lift, climb, and move with ease.
-
Push-Ups boost your upper-body strength, making daily tasks like lifting groceries or moving furniture feel lighter.
-
Planks lock it all together, giving you a solid core foundation.
-
Burpees add the cardio kick, improving stamina and making your heart stronger.
-
Rows balance the picture by fixing posture and training your pulling strength.
Together, these five cover every major muscle group. They provide the essentials of strength, endurance, balance, and coordination, which are all key components of a beginner's exercise plan.
Conclusion
Starting a fitness journey doesn’t have to feel overwhelming. Forget the endless lists of complicated workouts and confusing machines — if you master these five, you’ve already won half the battle.
So don’t overthink it. Start simple. Pick up this beginner exercise plan, practice consistently, and let the results speak for themselves. Your body will get stronger, your energy will rise, and you will feel those small wins.
Remember: every fitness story starts with the basics — and now, you know yours.