Top 5 Beginner Exercises Every Woman Needs for a Strong Foundation

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.

Why Choose Supero Fitness?

Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.

Together, we’ll make it happen!

If you're a bit unsure and not really sure where to start, please drop me an email and I can help you.