Everyone needs to start somewhere. Even the Dwayne Johnson’s and Chris Hemsworth’s of the world started as beginners, just like you.
With the sheer volume of exercise available online, it’s easy to feel overwhelmed. This can sometimes put people off from starting their workout routines.
Here, you will find a clear and essential list of beginner-friendly exercises that are perfect for building muscle.
Table of Contents
Compound Exercises for Newbies
For beginners, the most effective exercises are compound exercises that engage multiple muscles. These movements mimic daily activities and are recommended for building strength and muscle mass.
Unlike isolation exercises, which target one muscle group, compound exercises provide a more comprehensive workout. They can also improve balance, and reaction time, and reduce injury risk when performed correctly.
Including at least one compound exercise in every workout routine is essential. Here are the fundamental compound exercises crucial for beginners in a workout plan:
The Bench Press
The bench press primarily targets the chest muscles, with secondary involvement from the shoulders and triceps. This exercise is typically performed using a barbell.
To begin, lie flat on a bench with your shoulders against it and feet planted firmly on the ground.
Grip the bar with hands shoulder-width apart, palms facing forward.
Lift the bar off the rack and position it above the centre of your chest.
Lower the bar to your mid-chest, ensuring your elbows move in a straight line and point outward slightly.
Focus on engaging your chest muscles as you lower the bar.
Touch your chest lightly, then push the bar back up while contracting your chest.
VIDEO: HOW TO BENCH PRESS
Squats
Squats are essential for building core strength and leg muscles, favoured by athletes and fitness enthusiasts. Beginners should also include squats in their workouts.
It is probably a good idea to start with bodyweight squats to nail the technique before moving on to the weighted, barbell squats below.
Here’s how to do a squat:
Start by positioning a barbell in the squat rack just below shoulder height and gripping it slightly wider than shoulder width.
Slide under the bar and let it rest on your posterior deltoids at the base of your neck.
Push up to lift the bar off the rack and step back, ensuring balance.
Place your feet shoulder-width apart with toes slightly turned out.
Lower your body by pushing your hips back, aiming to squat to at least knee height.
Maintain a neutral or slightly arched back position throughout the movement to prevent injury.
To enhance explosive power, lower slowly and push up swiftly, promoting better muscle engagement and vertical jumping ability.
VIDEO: HOW TO SQUAT
Deadlifts
The deadlift is a challenging yet highly effective compound exercise for beginners, ideal for muscle building.
It is commonly performed with a barbell, although dumbbells can also be used effectively. This guide focuses on the barbell version of the deadlift.
Here’s how to properly execute a deadlift:
Begin by positioning your feet shoulder-width apart, toes under the bar, ensuring they stay flat on the ground throughout.
Squat down, bend your knees, and grip the barbell with one hand overhand and the other underhand, keeping your head in a neutral position to protect your spine.
Next, lift the bar using your legs, focusing on your hips to maintain a smooth, straight motion.
Keep your arms straight during the lift.
Continue by engaging your back muscles to raise the bar, avoiding pulling it up with your arms. As the bar ascends, ensure it lightly brushes over your knees.
Reverse the movement to lower the bar back to the ground.
Consistent with the squat, maintaining a straight back is crucial throughout the exercise to prevent injuries and optimize muscle gains.
VIDEO: HOW TO DEADLIFT
Pull-Ups
Pull-ups are a simple yet effective exercise for building upper body strength. All you need is a sturdy bar.
You can also add in resistance bands to take some of your weight, making it easier to get that first real pull-up done.
Eventually, you’ll get rid of the bands and pull your body weight by yourself.
Here’s how to do a pull-up:
Begin by gripping the bar with your hands shoulder-width apart.
Pull yourself up until your chin clears the bar, focusing on engaging your back muscles.
Lower yourself back down and lock your arms out.
VIDEO: HOW TO DO A PULL-UP
Post-Workout Recovery
After exercising, remember to refuel your body with food or a protein supplement for proper recovery.
Muscles grow when the damage you’ve caused during a workout is repaired, so don’t skip this essential step.
