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Top 10 Home Workout Exercises For Beginners

The benefits of weight training for overall health are vast. You will achieve the ability to increase your strength, build muscle, and reduce body fat by exercising with weights. With this in mind, these 10 home workout exercises are a great way to get started on a weight training regimen. As an added bonus, they’re also great for beginners!

Home Workout Exercises For Beginners


Warm-up before weight training exercises. This can be done by walking or jogging on the treadmill for a few minutes, along with some general stretches. Doing these simple warm-up exercises will allow your muscles to stretch and prepare themselves for a higher intensity workout.

1. Wall Slide

Wall slides are great for warming up your glutes and hamstrings. Begin by standing straight against a wall while you slowly slide down the wall until your thighs are at 90 degrees on each side of the body, then climb back up. Repeat this 5 times, each time going lower on the wall to stretch out your hamstrings and glute muscles as much as possible. 

2. Dancer’s Pose

Dancer’s pose is an excellent way to warm up your entire body in one move! Begin by standing with your feet together, inhale deeply and raise both hands high above your head, palms facing each other. Exhale fully as you bend over at the waist and lean forward slightly so that you feel a stretch in each of your heels, then push yourself back into a standing position with an exhalation once more! Repeat this 10 times or until you feel energized and ready to go!

3. Mountain Climber

Mountain climbers are great for warming up those quads! Begin by standing with one foot in front of the other, bending both knees until they reach 90 degrees so that you feel a stretch in both the front and back of

Push Press

The push press is an excellent exercise to start with because it’s a compound movement that combines the power of a squat and a bench press. The push press is one of the best exercises for total body strength and builds power and explosiveness in the legs. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell or dumbbells at arm's length in front of you. Squat down to just below knee level, then drive up powerfully by pushing off into the air with your hands. Catch the barbell or dumbbells on your shoulders and repeat.


Deadlifts are an excellent home workout for beginners because of their simplicity. You do not need any equipment, just a barbell and some weights. The deadlift is a great exercise for building muscle because it fully engages the glutes, hamstrings, and lower back muscles. This workout will also help you build strength in your back and improve posture, which can lead to reduced injury risk.


The squat is an exercise that targets both the quadriceps and glutes. It also works the lower body and core muscles as you bend your knees to lower yourself into a squatting posture.

Single Arm Rows

Single-arm rows are a very good exercise to target your back muscles. This exercise is best done on a cable machine with an angled pulley station or on a Smith machine. With just your right arm, you will row the weight towards your body until it touches the left side of your ribcage. Then, you will pull it towards the right side of your body so that it comes in line with the left side of your ribcage. Remember to keep your elbow close to your ribcage and move slowly with this movement.

Dumbbell Pullover

The Dumbbell Pullover is a great exercise for beginners because it's simple and it targets many muscle groups. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly lower the weights to your upper chest, keeping them rigid throughout the movement. Then, slowly raise the weights until they're next to your face. Maintain this position before lowering back down again. Make sure you keep breathing throughout the exercise!

Incline Bench Press

This is a great exercise for beginners because you can hold the weight with just one hand. By doing this, your stabilizing muscles get a workout, which is important for building strength and stability in your shoulders.

Decline Bench Press

This bench press exercise is a great way to work the chest and triceps. Start with an incline bench, then place your hands on each side of the bench so that the top of the shoulder is pointed towards the ceiling. Next, lower your chest towards the ground by bending your arms at a 90° angle as you lower yourself down until your back makes contact with the bench. This is a great exercise for beginners because it isn't easy to do.

Cable Curls 

The cable curl is a great exercise for beginners. The cable curl primarily targets the biceps, but it is also an effective way to target your shoulders and triceps. Begin by sitting down on a bench or chair with your back upright and feet resting on the ground. Take a weight plate and place it on top of your thighs. Place your palms under the plate and hold onto each side of the plate with your arms bent 90 degrees at the elbow, without letting go of the weight plate. Next, slowly start to curl the weight up toward your shoulder while keeping your elbows stationary (don’t bend them). Once you have reached shoulder height, slowly lower yourself back down to starting position while making sure that you don't release the weight plate from underneath your legs.

Biceps Curls 

This is a great exercise for beginners because it provides a good workout for the biceps. If you're looking to increase your muscle size and strength, this is a great place to start.

To perform this exercise, stand facing away from the weight stack and hold one of the barbells with an overhand grip. Put your feet shoulder-width apart and then lift up the weight. Lower it until your elbows are in front of your body and then curl under slowly to return to starting position. Repeat this movement 10 times before switching arms.


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