New to the gym? These are 5 exercises for beginners

Ella Castle

Are you a newbie who wants to gain strength and muscle but is unsure of where to start? Be at ease, we are here to assist! Ever since the pandemic, people have become more aware of their fitness and health. So, if you’ve also made the decision to start working […]

Are you a newbie who wants to gain strength and muscle but is unsure of where to start? Be at ease, we are here to assist! Ever since the pandemic, people have become more aware of their fitness and health. So, if you’ve also made the decision to start working out, begin with these exercises.

Health Shots spoke to fitness expert Mukul Nagpaul, Pmf Training and Fit India Movement Ambassador, to help us find the best beginner exercises to help you build strength and stamina.

Nagpaul says, “For a gym newbie, it gets so confusing what kind of exercises should they do to get the optimum benefit without getting injured. So, we are here with certain exercises that will not only benefit you within the gym but in daily life as well.”

exercise for beginners
Trying going to a gym instead of stepping out. Image courtesy: Shutterstock

Here are 5 exercises for beginners:

1. Hip hinge movement

The muscles in the back of your body, such as the back muscles, glutes, and hamstrings, are strengthened through hinge action. A deadlift is the ideal demonstration of the hip hinge movement but it takes time to master the deadlift so it needs to be modified for a newbie.

Nagpaul says, “You can start with the door hip hinge where you will stand slightly away from a half-closed door with you facing against the door and trying to close it by bending forward and pushing it with your hips while keeping your neck, mid-back, and hips in a straight line.” It will help improve body posture.

2. Twist or rotation

Twisting or rotating is a relatively typical daily motion, such as when you turn in your chair to look behind you. This movement increases your body’s stability, strengthens your core muscles, and is crucial for greater performance and injury prevention.

The best exercise for learning the rotation movement is a cable wood chop. The transverse abdominis and oblique muscles are the focus of this exercise. It works out your back, shoulders, and leg muscles as well.

exercise for beginners
Twist offer amazing benefits. Image Courtesy: Shutterstock

3. Push and pull

Pushing and pulling are opposite movements that require the use of different muscle groups. Nagpaul says, “During the push movement, you will use your chest, triceps, quadriceps, and shoulders. During the pull movement, you will use your back, biceps, and hamstrings.” Wall push-ups and deadlifts are great pushing exercises for a newbie and dumbbell rows are for pulling.

4. Lunges

The ideal beginner exercise for lunging movement is the stationary lunge (bodyweight), which strengthens your hamstrings, glutes, quadriceps, and hip flexors to help build a stronger, more symmetrical lower body. You need to lunge to pick something up off the floor during daily activities, thus becoming proficient in this movement. It will help you get ready for those daily activities.

5. Squats

Squats are the finest exercise and are considered the mother of all lower-body workouts. You can train your quadriceps, hamstrings, glutes, and core muscles with this basic exercise. Here’s how to perform it:

Step 1: Place your feet hip-width apart as you stand on the ground.
Step 2: Hold a pair of dumbbells in both of your hands, just above your shoulders. This is the starting position.
Step 3: Lower yourself into a deep squat until your thighs and shins are parallel to one another.
Step 4: Stand up and raise your arms in the air. Reposition your hands at the beginning after pausing.

exercise for beginners
Tone your body with squats. Image courtesy: Shutterstock

This movement is very beneficial for your lower back.


Mastering these five movements will help you to get the best out of your gym routine as well as life so make sure you are doing these exercises, especially if you are a beginner.

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