5 Key Exercises Every Beginner Should Start With to Build Strength and Confidence
Getting started with exercise can feel overwhelming, especially if you’re not sure where to begin with proper form or which exercises will give you the best results. For women and particularly those new to the gym or returning after a break, mastering a few foundational movements is a great way to feel empowered, build strength, and see progress.
The five compound exercises below are beginner-friendly and target multiple muscle groups, helping you to establish a solid base. Let’s dive into each exercise, the correct form, and which muscle groups you’ll work. By the end, you’ll have a solid foundation to start your fitness journey with confidence!
1. Squats
Muscles Worked: Quadriceps, hamstrings, glutes, and core.
The squat is a lower body powerhouse move that works multiple muscle groups at once, making it one of the best exercises for toning and strengthening your legs and glutes.
Form Tips:
Stand with feet shoulder-width apart, toes slightly pointed outward.
Lower your hips as if sitting back into a chair, keeping your knees aligned with your toes.
Keep your chest up, core engaged, and weight in your heels as you lower down, then press back up to standing.
Pro Tip: Start with bodyweight squats to master the form, then add weights as you progress. Focus on engaging your glutes and keeping your knees in line with your toes to avoid strain.
2. Bench Press
Muscles Worked: Chest (pectorals), shoulders (deltoids), and triceps.
The chest press is an essential upper-body exercise that strengthens the chest, shoulders, and triceps. You can perform it with dumbbells on a flat bench or a machine.
Form Tips:
Lie on your back with feet planted firmly on the floor.
Hold the bar or a dumbbell in each hand, elbows at a 45° to your sides.
Push the weight upward staying in line with your chest, extending your arms but keeping a slight bend at the elbow.
Slowly lower back to the starting position with control.
Pro Tip: Keep your shoulders down and back, avoiding any shrugging. Start with lighter weights to master the form and focus on control. Try to keep the movement close to your natural movement.
3. Dumbbell Row
Muscles Worked: Upper back (latissimus dorsi), shoulders, biceps, and core.
The dumbbell row is an effective exercise for strengthening the upper back and helping improve posture, which is beneficial if you spend long hours sitting or working at a desk.
Form Tips:
Start by bending at the hips, and kneel one knee on a bench keeping your back straight and chest slightly elevated.
Hold a dumbbell in your working hand with your arm fully extended toward the floor.
Pull the weight up toward your hip, keeping your elbow close to your body, then lower them back down with control.
Pro Tip: Keep your movements controlled to fully engage the back muscles. Avoid hunching your shoulders, rounding your back or using momentum—let your back do the work.
4. Shoulder Press
Muscles Worked: Shoulders (deltoids), triceps, and upper chest.
The shoulder press is fantastic for building upper body strength and stability in the shoulders and upper chest.
Form Tips:
Sit on a bench with back support, holding a dumbbell in each hand at face height, palms facing forward.
Push the weights up overhead until your arms are fully extended (with a slight bend in the elbows), then slowly lower them back to shoulder height.
Keep your core tight for stability.
Aim to keep the movement feeling as natural as possible - try not to push your elbows back
Pro Tip: Keep your movements slow and steady, focusing on pushing the weights up through your shoulders, not using momentum.
5. Romanian Deadlifts (RDLs)
Muscles Worked: Hamstrings, glutes, lower back, and core.
RDLs are a great way to target the hamstrings and glutes while also strengthening your lower back. This exercise is especially beneficial for women looking to build strength in their posterior chain (back of the body).
Form Tips:
Stand with feet hip-width apart, holding a barbell (or dumbbells).
Keep a slight bend in your knees, hinge at the hips, and slowly lower the weight down the front of your legs, keeping your back neutral.
Squeeze your glutes to rise back up to standing, avoiding any rounding of the back.
Pro Tip: Think of this exercise as a hip hinge, not a squat. Move through the hips, not the knees, to effectively target the hamstrings and glutes.
Why Nutrition is Key to Your Progress
Eating well is just as important as exercising, especially when you're aiming to feel stronger and healthier. Protein is a crucial building block for muscles, so try to include a source of protein in every meal. Aim for a balance of macronutrients (proteins, carbs, and fats) and micronutrients (vitamins and minerals) to fuel your body effectively.
If you're aiming to lose a little weight, creating a small calorie deficit—eating fewer calories than you burn—can help. But remember, quality nutrition fuels your energy and makes workouts feel easier, so don’t cut too many calories.
A Final Word for Beginners: Progress, Not Perfection
Starting an exercise routine over 40 is a rewarding step toward better health and well-being. Focus on consistency, listen to your body, and enjoy the progress you’ll see.
Comments