Starting strength training can feel overwhelming. What exercises should you do? How do you avoid injury?
At 12reps, we take the guesswork out of getting stronger. By focusing on fundamental, effective movements, you’ll build strength, improve mobility, and boost confidence—without the frustration of figuring it all out independently.
If you’re new to strength training, these six essential exercises will help you build a solid foundation for long-term progress.
Why Strength Training Matters for Beginners
Strength training is about building a stronger, healthier body—not just lifting heavy weights. Here’s why every beginner should start today:
✔ Increases muscle & burns fat
✔ Improves posture & mobility
✔ Boosts metabolism for long-term weight management
✔ Reduces the risk of injury
The key? Master the basics, focus on proper form, and gradually increase resistance.
6 Essential Strength Training Exercises for Beginners
1, Squats: The Foundation of Strength
Squatting is one of the most important lower-body exercises. They strengthen your legs, core, and glutes while improving balance and mobility.
How to Perform:
• Stand with feet shoulder-width apart
• Lower your hips back and down as if sitting in a chair
• Keep your chest up, back straight, and knees aligned
• Drive through your heels to stand back up
2, Push-Ups: Full-Body Strength & Stability
Push-ups are a total-body strength builder, engaging your chest, shoulders, arms, and core.
How to Perform:
• Place your hands slightly wider than shoulder-width apart
• Lower your chest toward the ground while keeping your core tight
• Push back up to the starting position
3, Deadlifts: Strengthen Your Back & Posterior Chain
Deadlifts strengthen your hamstrings, glutes, core, and lower back, making them crucial for better posture and injury prevention.
How to Perform:
• Stand with feet hip-width apart, barbell (or dumbbells) in front
• Bend at the hips and knees, gripping the bar shoulder-width apart
• Keep your back flat, core engaged, and lift the weight by driving through your heels
• Lower the weight with control
4,Dumbbell Rows: Build a Strong Upper Body
A strong back is key for overall fitness. Dumbbell rows strengthen your lats and arms, improving posture and shoulder stability.
How to Perform:
• Place one hand on a bench for support, holding a dumbbell in the other
• Keep your back flat and core tight
• Pull the dumbbell toward your ribs, squeezing your shoulder blades
• Lower the weight with control
5, Pull-Ups (or Assisted Pull-Ups): Upper-Body Power
Pull-ups strengthen your back, arms, and core, making them an excellent movement for building total upper-body strength.
How to Perform:
• Grip the bar shoulder-width apart
• Engage your core and lats, pulling yourself up until your chin clears the bar
• Lower yourself with control
Dumbbell or Kettlebell Walking Lunges: Leg Strength & Mobility
Lunges strengthen your legs, glutes, and core, improving balance and mobility.
How to Perform:
• Hold dumbbells or kettlebells in each hand
• Step forward, lowering into a lunge position
• Push through your front heel to step forward again
• Repeat 10–12 reps per leg
Your Strength Journey Starts Today!
Strength training isn’t complicated when you focus on the right exercises. These six essential movements will help you build muscle, improve mobility, and boost overall fitness.
Want expert guidance and customised workouts? Download 12reps and start building strength today!
