When it comes to working out, sometimes you need to strip things right back – like this basic workout for beginners

Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald

Sometimes the best approach is the simplest. Especially if you haven’t exercised for a while and the gym is feeling a bit daunting. We’ve all been there. Here’s a home-based, strength-training routine based around a solid foundation of exercises that work each part of your body. 

If you can focus mostly on this handful of staple moves, you’ll notice that they’ll start to feel easier with time, which leads to feeling stronger, fitter and confident enough to start progressing and experimenting by adding dumbbells, new variations, or trying completely new exercises altogether. 

Getting fitter and stronger only takes some fundamental moves, consistency and patience. Here’s how to get started. 

To do this basic workout for beginners

Work through the moves and perform each for the required reps and sets before moving onto the next. Take 2-3 minutes’ rest between each move and work through at your own level.

Squat

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: One of the purest tests of strength, the squat will work almost all of the muscles in your lower body and your core, too.

  • Stand with your feet slightly wider than hip-width apart (A).
  • Lower your hips into a squat as you bend your knees and keep your back flat.
  • Continue to lower yourself until your thighs are parallel or almost parallel to the floor (B).
  • Push into the floor through your heels to return to start.
  • Complete 2 sets of 20 reps.

Once you’ve mastered your form, you can add weight by holding dumbbells or a bar in front of your shoulders (front squat), resting a barbell on your back shoulders (back squat) or holding a weight in front of you at your chest (goblet squat).

Glute Bridge

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: Glute bridges (also called hip bridges) target one of the largest muscles in the lower body – the glutes. They also contribute to building leg and core strength.

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart (A). This is the starting position. For added challenge, hold a dumbbell in each hand and rest the weights gently on your hip bones.
  • Squeeze your glutes and abs, and push through your heels to lift your hips a few inches off the floor, until your body forms a straight line from your shoulders to your knees (B).
  • Hold for a second and then slowly lower your hips to return to the starting position.
  • Complete 2 sets of 20 reps.

Scapular Push-Ups

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: This is a great move to help prepare you for full press-ups – helping to strengthen the back muscles and core.

  • Start in high plank with your core and glutes engaged.
  • Keeping your arms straight with your hands directly underneath your shoulders, envision a pencil between your shoulder blades as you pinch them together (A).
  • Brace your abs and protract your shoulder blades by rounding your upper back and lifting it towards the ceiling. Feel the stretch in your shoulder blades (B).
  • Hold at the top of each rep for five seconds, then release and return to your high plank position.
  • Complete two sets of 20 reps.

Try this 20-minute no-equipment home workout that burns fat & builds muscle

Hollow-Body Hold

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: This move is an amazing total-body exercise for maintaining core stability and super strong abs.

  • Lie face-up on a mat with your legs extended and arms straight over your head, keeping them close to your ears (A).
  • Contract your abs to press your lower back into the ground.
  • Point your toes, squeeze your thighs together, squeeze your glutes, and lift your legs and shoulders off the ground (B).
  • Keep your head in a neutral position so that you’re not straining your neck. Your legs and mid-back should both be off the floor, and you should be in the shape of a banana, with just your lower back and hips on the ground.
  • Hold for as long as you can while maintaining proper form.
  • Complete 2 sets of 20 reps.

Reverse Lunge

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: The lunge will not only work the entire lower body but single-leg exercises can correct strength imbalances and work your core too.

  • Stand with your feet about shoulder-width apart and engage your core (A).
  • Step backward with your left foot, landing on the ball of your foot and keeping your heel off the ground.
  • Bend both knees to 90 degrees as you sink into a lunge (B). Focus on keeping your core engaged and your hips tucked under. Push through the heel of your left foot to return to your starting position. You can do all of your reps in a row, or you can alternate sides.
  • Complete 2 sets of 20 reps.

Calf Raises

This basic workout for beginners strips things right back
This basic workout for beginners strips things right back

Benefits: A move to help tone your lower legs and work into your calves for stronger, more defined legs.

  • From a standing position (A), slowly rise up on your toes, keeping your knees straight and heels off the floor (B).
  • Hold briefly, then come back down and repeat.
  • Complete 2 sets of 25 reps.

You can also try standing on something elevated, such as a step, to achieve a wider range of motion.

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