The Ultimate Guide for Fitness Newbies What Exercises to Start With

Embarking on a fitness journey can be both exhilarating and overwhelming. As a fitness newbie, you might be wondering where to start and which exercises are best suited for you. The key is to begin with a solid foundation of fundamental movements that will help you build strength, improve flexibility, and enhance overall fitness. In this article, we will explore the essential exercises that will serve as your gateway to a healthier, more active lifestyle.

1. Bodyweight Squats

Bodyweight squats are an excellent exercise for building lower body strength, improving balance, and enhancing core stability. To perform a bodyweight squat, stand with your feet shoulder-width apart and lower your hips back and down as if you were sitting back into a chair. Keep your knees in line with your toes and your chest up. Push through your heels to return to the starting position. Aim for three sets of 12-15 reps.

2. Push-Ups

Push-ups are a fantastic upper body exercise that targets your chest, shoulders, triceps, and even your core. To do a push-up, start in a plank position with your hands shoulder-width apart, fingers pointing forward. Lower your body until your elbows are at a 90-degree angle, then push back up to the starting position. If you're struggling, you can start with wall push-ups or inclined push-ups to gradually build strength. Perform three sets of 8-12 reps.

3. Plank

The plank is a versatile exercise that engages your entire body, focusing on your core muscles and improving overall stability. To perform a plank, start in a push-up position but instead of having your palms on the ground, rest on your forearms. Keep your body in a straight line from head to heels. Hold the plank for as long as you can, aiming for at least 30 seconds. Gradually increase the duration as your strength improves.

4. Glute Bridges

Glute bridges are a fantastic exercise for targeting your glutes, lower back, and hamstrings. Lie on your back with your knees bent and feet flat on the ground. Raise your hips off the ground, keeping your knees and hips in a straight line. Hold for a few seconds, then lower back down. Aim for three sets of 12-15 reps.

5. Standing Hamstring Stretch

Flexibility is an essential aspect of fitness, and the standing hamstring stretch is a great way to improve it. Stand on one leg and bend the other leg behind you, keeping your hips level. Reach down with your hands towards your toes, keeping your back straight. Hold the stretch for 15-30 seconds, then switch legs. This exercise helps to increase range of motion and can prevent injury.

6. Shoulder Press

The shoulder press is a compound exercise that targets your shoulders, upper back, and triceps. To perform a shoulder press, sit or stand with a dumbbell in each hand at shoulder height. Press the dumbbells up above your head, keeping your elbows slightly forward. Lower the dumbbells back down to shoulder height. Aim for three sets of 8-12 reps.

7. Bicep Curls

Bicep curls are a classic upper body exercise that focuses on your arms, specifically the biceps. Hold a dumbbell in each hand at your sides, then curl your elbows up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back down and repeat. Aim for three sets of 10-12 reps.

8. Tricep Dips

Tricep dips are a challenging exercise that targets your triceps and can also work your chest and shoulders. To perform a tricep dip, sit on the edge of a sturdy bench or chair, with your hands on the edge of the bench and feet extended. Lower your body towards the ground by bending your elbows, then push back up to the starting position. Aim for three sets of 8-12 reps.

Remember, as a fitness newbie, it's crucial to focus on form and technique over the number of reps or weight. Take your time to learn each exercise correctly, and gradually increase the intensity as your strength and endurance improve. Additionally, mix up your routine to keep your workouts interesting and challenging. Stay consistent, and you'll be well on your way to achieving your fitness goals.