10 Great Exercises for Beginners to Build Strength and Mobility
- Andrew McKeever
- Jul 16
- 3 min read
Starting your fitness journey can feel overwhelming, especially when you go on social media and everyone is telling you to do the exercises they say are the "greatest" or "the next best things". Fitness (especially as a beginner) should be simple and teach you to create solid foundations for more intermediate and advanced work. To help you build strength and improve mobility, I’ve compiled a list of some of my favorite beginner-friendly exercises that are both effective, accessible. These moves target major muscle groups, promote functional movement, and can be modified to suit your fitness level.
1. Bodyweight Squats
Why It’s Great: Strengthens your legs and glutes while improving hip and ankle mobility.
How to Perform:
Stand with feet shoulder-width apart.
Lower your body as if sitting into a chair, keeping your chest lifted and knees behind your toes.
Rise back to standing.
Tip: Use a chair or bench for support if needed.
2. Wall Push-Ups
Why It’s Great: Builds upper body strength without the intensity of a full push-up.
How to Perform:
Stand facing a wall with your hands shoulder-width apart on the surface.
Step back slightly, then bend your elbows to bring your chest toward the wall.
Push back to starting position.
Tip: As you get stronger, progress to knee push-ups or floor push-ups.
3. Glute Bridges
Why It’s Great: Strengthens your glutes and lower back while improving hip mobility.
How to Perform:
Lie on your back with knees bent and feet flat on the floor.
Lift your hips until your body forms a straight line from shoulders to knees.
Lower back down with control.
Tip: Add a mini band around your thighs for more resistance.
4. Bird Dog
Why It’s Great: Enhances core stability and improves balance.
How to Perform:
Start on all fours with hands under shoulders and knees under hips.
Extend your right arm and left leg while keeping your back flat.
Return to starting position and switch sides.
Tip: Move slowly to maintain control.
5. Step-Ups
Why It’s Great: Improves leg strength and balance using an everyday movement pattern.
How to Perform:
Use a stable step or bench.
Step up with one foot, bringing the other foot up to meet it.
Step back down and repeat on the other side.
Tip: Start with a low step and increase height as you progress.
6. Cat-Cow Stretch
Why It’s Great: Improves spinal mobility and helps with posture.
How to Perform:
Start on all fours.
Arch your back, lifting your head and tailbone (Cow Pose).
Round your back, tucking your chin and tailbone (Cat Pose).
Alternate between the two movements.
Tip: Synchronize with your breathing for a calming effect.
7. Dumbbell Deadlifts
Why It’s Great: Strengthens your hamstrings, glutes, and lower back while teaching proper hip-hinge mechanics.
How to Perform:
Hold a pair of light dumbbells in front of your thighs.
Hinge at your hips to lower the weights toward your knees.
Squeeze your glutes as you return to standing.
Tip: Keep your back flat throughout the movement.
8. Seated Overhead Press
Why It’s Great: Strengthens your shoulders and arms while improving posture.
How to Perform:
Sit on a sturdy chair or bench with a dumbbell in each hand.
Press the weights overhead until your arms are straight.
Lower back to shoulder height.
Tip: Start with light weights and focus on form.
9. Standing Side Leg Lifts
Why It’s Great: Improves hip mobility and strengthens your outer thighs.
How to Perform:
Stand with your hands on your hips or a wall for balance.
Lift one leg to the side without tilting your torso.
Lower and repeat on the other side.
Tip: Use a resistance band around your ankles for more challenge.
10. Plank Holds
Why It’s Great: Strengthens your core and improves overall stability.
How to Perform:
Start on your forearms and toes, keeping your body in a straight line from head to heels.
Hold this position for 10–30 seconds.
Tip: Drop to your knees for a beginner-friendly modification.
How to Incorporate These Exercises
To get started, aim for 2–3 sets of 10–15 repetitions for each exercise, with 30–60 seconds of rest between sets. Focus on quality over quantity—proper form is key to avoiding injury and maximizing results.
Final Thoughts
Building strength and mobility doesn’t have to be complicated. By mastering these foundational exercises, you’ll create a solid base for progressing toward your fitness goals. Whether you’re working out at home or in a gym, these moves are adaptable, effective, and perfect for beginners.
If you’re ready to take your fitness journey to the next level, I’d love to help! Contact me to set up a personalized training plan designed just for you.
See you next post!
Andrew
