101 Best At Home Workouts for All Fitness Levels

Are you looking to get fit but don’t have the time or money to go to the gym? Or maybe you’ve struggled to make time for fitness in your busy schedule.

Whatever the case, don’t worry – we’ve got you covered.

Check out our 100 best at home workouts for all fitness levels. These exercises require minimal or no equipment, so you can do them in the comfort of your own home.

With any fitness regimen, remember, consistency is key – so try to stick with these workouts at least three times a week, and you’ll start seeing results in no time.

There are five areas of the body you can work on; each has its variation to an exercise that increases strength and flexibility. You may want to try 2-3 in each section for maximum effectiveness, changing it every week so your muscles never get too stale!

Bodyweight Exercises Can Build Muscle

While many people think that you need access to a gym and expensive equipment to build muscle, the truth is that bodyweight exercises can be just as effective. Some research has shown that bodyweight exercises can be more effective than weightlifting in building muscle and strength.

The key is focusing on compound exercises that simultaneously work for multiple muscle groups.

Push-ups, pull-ups, and squats are all excellent examples of bodyweight exercises that can help you to build muscle. Additionally, by increasing the tempo of your movements or adding additional resistance in the form of a backpack or ankle weights, you can further increase the difficulty of these exercises to continue making gains.

So if you’re looking to build muscle without going to the gym, bodyweight exercises are a great option.

Most of the exercises below do not need equipment, but if you do choose to invest in your home gym, you have exercises you can do below as well!

Are Full Body At Home Workouts Possible?

While some people may think they need a gym membership to get a full-body workout, there are plenty of ways to exercise at home.

For example, bodyweight exercises like push-ups and squats can be extremely effective in building muscle and improving strength. Additionally, household items like canned goods or milk jugs can be used as improvised weights for a workout. And if you have access to a few basic equipments, such as dumbbells or a resistance band, you can create an even more comprehensive routine.

Creativity makes it possible to get a full-body workout without stepping foot in a gym.

Warming Up Before a Workout

It is always better to do some sort of warm-up before a workout.

By warming up, you increase your heart rate and body temperature, which makes it easier for your muscles to work during the main part of your workout.

Additionally, warming up can help to prevent injuries by loosening up your muscles and joints. Various ways to warm up, but some simple exercises include jogging in place, jumping jacks, or high knees. Start with about 5 minutes of light cardio, then move on to dynamic stretches such as lunges with a twist or arm circles.

You should feel warm and loose by finishing your warm-up and ready to take on your workout!

Getting Started

Once you’re warmed up, it’s time to start your workout.

Pick 2-3 exercises from each section and follow the instructions carefully. Remember to focus on quality over quantity – it’s better to do a few reps with good form than to try to muscle through bad form just to get more reps in.

And finally, listen to your body. If something hurts, don’t push through the pain – stop and take a break. You don’t want to risk getting injured.

Rest 60-90 seconds after each ‘set’. A set is a group of repetitions – so, for example, if the instructions say to do 12 reps, that means you would do 12 repetitions and then rest before moving on to the next exercise.

One set of each exercise is probably enough if you’re just starting out. As you get more comfortable with the workout routine, you can start doing 2-3 sets of each exercise.

Abs

1. Seated Russian Twist

Start by sitting on the ground with your knees bent, feet flat on the floor. Put your hands behind your head, elbows soft. As you exhale, twist to the right, aiming your left elbow toward the right knee. Keep your spine straight and pause when you feel a stretch. As you inhale, untwist and repeat on the other side.

Pro Tip: You can also make this move standing up.

2. Pilates Scissors

To do Pilates Scissors, start by lying on your back with your legs in the air. Then, lower one leg toward the floor while keeping the other leg elevated. Return to the starting position and repeat with the other leg. Keep your core engaged and your breathing steady throughout the exercise.

Pro Tip: If your lower back starts to arch off the floor, lower your legs closer to you.

3. Captain’s Chair

Place your hands on the chair’s armrests and lift yourself up, so your legs hang free.

Start by doing a few small raises, then move on to larger ones. Keep your movements slow and controlled.

To challenge your core, try lifting one leg at a time while raising and lowering your body.

Pro Tip: If you don’t have a chair, you can use a sturdy stool or even a countertop.

4. Reverse Crunch

To do a reverse crunch, lie down on your back with your knees bent and feet flat on the floor. Next, place your hands on the floor beside you. From this position, exhale as you curl your hips off the floor and towards your chest, then use your abs to further crunch up as you bring your knees towards your face. Lastly, hold this position for a beat before slowly returning to the start position.

Pro Tip: Reverse crunches can also be done with your legs in the air and your hips and knees at 90-degree angles.

5. Pilates Heel Drop

To do the Pilates Heel Drop, start by lying on your back with both legs in the air and your head and shoulders off the ground. Next, lower one heel toward the floor as you exhale. Keep your abs engaged, and don’t let your hips drop. As you inhale, raise your heel back to the starting position. Repeat with the other leg.

Pro Tip: If you find this exercise too difficult, try it with just one leg at a time.

6. Swiss Ball Crunch

To do a Swiss Ball Crunch, start by lying on your back with your feet flat on the floor and a Swiss ball placed under your lower back. Next, place your hands behind your head and crunch up, exhaling as you do so. Keep your chin off your chest, and don’t pull on your neck. Reverse the motion to return to the starting position.

Pro Tip: You can also do this exercise with a stability ball between your legs.

7. Torso Track

To do the Torso Track, start by lying on your back with your legs in the air and a Swiss ball under your lower back. Next, place your hands behind your head and crunch up, exhaling as you do so. As you reach the top of the crunch, rotate your torso to the right and then back to the center. Reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise with a stability ball between your legs.

8. V-Up

To do a V-Up, start by lying on your back with your legs in the air, and your arms extended overhead. Next, exhale as you bring your torso and legs up off the floor to meet in the middle, forming a V shape with your body. Inhale as you lower back down to the starting position.

Pro Tip: You can also do this exercise with your legs bent and your feet flat on the floor.

9. Seated Russian Twist (with Medicine Ball)

Start by sitting on the ground with your knees bent, feet flat on the floor. Hold a medicine ball in front of your chest with both hands. As you exhale, twist to the right, aiming the ball toward the floor beside you. Keep your spine straight and pause when you feel a stretch. As you inhale, reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise without a medicine ball. Use your hands to clap in front of your chest as you twist from side to side.

9. Superman

To do Superman, start by lying face down on the floor with your arms and legs extended. Slowly lift your arms, legs, and head off the floor as you exhale, maintaining a straight line from your fingertips to your toes. Hold for a beat before returning to the starting position.

Pro Tip: If this exercise is too difficult, try lifting your arms and legs off the floor simultaneously. Or, try lifting just your head and shoulders off the floor.

10. Plank with Leg Raise

To do a Plank with Leg Raise, start in a push-up position with your hands and feet shoulder-width apart. Next, raise one leg off the floor and hold for a beat before returning it to the starting position. Repeat with the other leg. Continue alternating legs for the desired amount of time.

Pro Tip: If this exercise is too difficult, try it without the leg raise. Or, try it with your knees on the ground instead of your feet.

11. Oblique V-Crunch

To do an Oblique V-Crunch, start by lying on your back with your legs in the air, and your arms extended overhead. Next, exhale as you bring your torso and legs up off the floor to meet in the middle, forming a V shape with your body. As you reach the top of the crunch, rotate your torso to the right and back to the center. Reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise with your legs bent and your feet flat on the floor.

12. Side Plank with Hip Abduction

To do a Side Plank with Hip Abduction, start by lying on your side with your legs straight. Next, prop yourself up on your elbow and raise your hips off the floor, aligning your body from head to toe. Hold for a beat before lowering back down to the starting position. Repeat on the other side.

Pro Tip: If this exercise is too difficult, try it without the hip abduction. Or, try it with your knees bent instead of your legs straight.

13. Bird Dog

To do a Bird Dog, start on all fours with your hands and knees shoulder-width apart. Next, exhale as you extend one leg behind you and the opposite arm in front of you, keeping your spine neutral. Hold for a beat before returning to the starting position. Repeat on the other side.

Pro Tip: If this exercise is too difficult, try it without extending your leg and arm. Or, try it with just your leg extended, or just your arm extended.

14. Glute Bridge with Hamstring Curl

To do a Glute Bridge with Hamstring Curl, start by lying on your back with your feet flat on the floor and your knees bent. Next, raise your hips off the floor and exhale as you curl your right leg toward your chest, keeping your left leg straight. Pause at the top of the curl before returning to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise without extending your leg. Or, try it with just your left leg extended, or your right leg extended.

15. Resistance Band Crunches

To do Resistance Band Crunches, start by anchoring a resistance band around a sturdy post or piece of furniture. Next, lie on your back with the band looped around your ankles and your legs extended in front of you. Exhale as you curl your knees toward your chest and slowly return to the starting position.

Pro Tip: If this exercise is too difficult, try it without the resistance band. Or, try it with your feet on the ground instead of in the air.

16. Cable Chop

To do a Cable Chop, start by attaching a rope handle to the low pulley of a cable machine. Next, stand with your feet shoulder-width apart and grasp the rope handle with both hands. Exhale as you bring the rope across your body and toward your right hip. Reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise with a resistance band instead of a cable machine.

17. Standing Woodchopper

To do a Standing Woodchopper, start by standing with your feet shoulder-width apart and your knees bent. Next, hold a medicine ball or dumbbell with both hands and raise it above your head. Exhale as you bring the weight down diagonally across your body toward your right hip. Reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise with a resistance band instead of weight.

18. Lying Leg Raise

Start lying on the floor with your legs extended straight in front of you to do a Lying Leg Raise. Next, raise your right leg off the ground and exhale as you bring it up toward your chest. Reverse the motion to return to the starting position. Repeat on the other side.

Pro Tip: You can also do this exercise with your knees bent instead of your legs straight.

19. Decline Reverse Crunch

To do a Decline Reverse Crunch, start by lying on your back on a decline bench with your legs extended straight in front of you. Next, raise your legs and exhale as you bring them up toward your chest. Reverse the motion to return to the starting position.

Pro Tip: You can also do this exercise with your knees bent instead of your legs straight.

20. Hanging Knee Raise

To do a Hanging Knee Raise, start by gripping a chin-up bar with your palms facing forward and your hands shoulder-width apart. Next, exhale as you bring your knees up toward your chest. Reverse the motion to return to the starting position.

Pro Tip: If this exercise is too difficult, try it with your legs bent instead of straight. Or, try it with your feet on the ground instead of in the air.

Chest

1. Pushups

Start in a plank position with your hands directly beneath your shoulders. Slowly lower your body, keeping your elbows close to your sides. Pause when your chest is just inches above the ground, then push back to the starting position.

Pro Tip: Keep your core engaged throughout the entire movement to prevent your hips from sagging.

2. Chest dips

For this move, you’ll need a sturdy chair or bench. Position your hands shoulder-width apart on the edge of the seat, with your feet planted firmly on the ground. Slowly lower your body until your elbows are at a 90-degree angle, then press back up to the starting position.

Pro Tip: Keep your shoulders down and away from your ears throughout the movement.

3. Dumbbell flyes

Lie on a flat bench, holding a dumbbell in each hand with your palms facing inward. With a slight bend in your elbows, raise the weights straight up until they’re leveling your chest. From there, lower the dumbbells back to the starting position, keeping a slight bend in your elbows the entire time.

Pro Tip: Don’t arch your back as you lift the weights—keep your spine flat on the bench throughout the movement.

4. Seated chest press

Sit on a flat bench with a dumbbell in each hand, palms facing forward. Press the weights straight up, then lower them to the starting position.

Pro Tip: Keep your core engaged and your back flat against the bench throughout the exercise.

5. Incline dumbbell bench press

Lie on an incline bench holding a dumbbell in each hand at shoulder level, palms facing forward. Press the weights straight up, then lower them to the starting position.

Pro Tip: As you get stronger, you can increase the incline of the bench to make the exercise more challenging.

6. Decline pushups

Place your feet on an elevated surface with your hands planted firmly on the ground, shoulder-width apart. Lower your body until your chest is inches from the ground, then press back up to the starting position.

Pro Tip: Keep your core engaged throughout the entire movement to prevent your hips from sagging.

7. Close-grip bench press

Lie on a flat bench holding a barbell at shoulder level with your palms facing outward and your hands spaced 6-8 inches apart. Press the barbell straight up, then lower it back to the starting position.

Pro Tip: Keep your elbows close to your sides throughout the exercise—don’t let them flare out.

8. Plyo Push Ups

Start in a standard pushup position. As you lower your body toward the ground, explosively push back up to the starting position.

Pro Tip: Make sure to land softly back in the starting position to protect your joints.

9. Incline bench press

Lie on an incline bench holding a barbell at shoulder level, palms facing forward. Press the barbell straight up, then lower it to the starting position.

Pro Tip: As you get stronger, you can increase the incline of the bench to make the exercise more challenging.

10. Decline bench press

Lie on a decline bench holding a barbell at shoulder level, palms facing forward. Press the barbell straight up, then lower it to the starting position.

Pro Tip: For an extra challenge, add weight to the barbell.

11. Wide Push Ups

Get into a pushup position, but place your hands about two fists-width outside of shoulder width. Keeping your core engaged, lower your body until your chest nearly touches the floor, then press back up to the starting position.

Pro Tip: If this exercise is too difficult, try doing them on your knees instead of your toes.

12. Seated cable flyes

Sit on a flat bench with a light weight in each hand, palms facing inward. Attach the other end of the cables to a low pulley. With a slight bend in your elbows, raise your arms to the sides until they level your chest. From there, lower them back to the starting position.

Pro Tip: Keep your shoulders down and away from your ears throughout the movement.

13. Seated dumbbell extension

Sit on a flat bench with a dumbbell in each hand, palms facing inward. Slowly lower the weights behind your head, then press them back up to the starting position.

Pro Tip: Keep your core engaged and your lower back firmly against the bench throughout the exercise.

14. Standing resistant band crossover

Attach a band to a low pulley, then stand with your feet shoulder-width apart and your palms facing inward. Step forward with your left foot and press the band across your body to the right. Return to the starting position, then repeat on the other side.

Pro Tip: As you move the band across your body, keep your elbow slightly bent and resist the urge to swing the weight.

15. Dumbbell pullover

Lie on a flat bench holding a dumbbell in both hands, palms facing inward. Slowly lower the weight behind your head, then press it back up to the starting position.

Pro Tip: Keep your core engaged, and your lower back pressed firmly against the bench throughout the exercise.

16. Swiss ball pushups

Get into a pushup position with your hands on a Swiss ball. As you lower your body toward the ground, keep your core engaged to prevent your hips from sagging. Press back up to the starting position.

Pro Tip: If this exercise is too difficult, try doing them on your knees instead of your toes.

17. Seated cable flyes

Sit on a flat bench with a dumbbell in each hand, palms facing inward. Attach the other end of the dumbbells to a low pulley. Keeping your core engaged, press the weights out to the sides, then return to the starting position.

Pro Tip: As you press the weights out to the sides, keep your elbows slightly bent and resist the urge to swing the weights.

18. Chest Cable Crossovers

Attach a band to a high pulley, then stand with your feet shoulder-width apart and your palms facing inward. Grasp the band with your hands shoulder-width apart. Keeping your core engaged, press the band across your body to the opposite side. Return to the starting position, then repeat on the other side.

Pro Tip: As you move the band across your body, keep your elbow slightly bent and resist the urge to swing the weight.

19. Wall Push-Up

Stand with your feet shoulder-width apart and place your palms flat against a wall at chest height. Keeping your core engaged, bend your elbows and lower your body toward the wall. Press back up to the starting position.

Pro Tip: If this exercise is too difficult, try doing them on your knees instead of your toes.

20. Barbell Bench Press

Lie on a flat bench holding a barbell in both hands, palms facing inward. Slowly lower the barbell to your chest, then press it back up to the starting position.

Pro Tip: Keep your core engaged and your lower back pressed firmly against the bench throughout the exercise.

Back

1. Seated Row

Start by sitting on the edge of a sturdy bench with your feet planted firmly on the ground. Grab a hold of a dumbbell in each hand, and lean forward so your chest is resting on your thighs. From here, row the weights up to your sides, keeping your back straight and your shoulders down and back. Reverse the movement to return to the starting position.

Pro Tip: If your lower back is rounding during the exercise, try placing a towel or pad under your hips for added support.

2. Lat Pull-Down

Attach a straight or lat pull-down bar to a pulley at shoulder height. Sit down on the bench and grab the bar with an overhand grip, your hands shoulder-width apart. Lean back slightly and stick your chest out as you pull the bar down to your collarbone, maintaining a slight bend in your elbows throughout the movement. Reverse the motion to return to the starting position.

Pro Tip: If you can’t reach the bar, try using a resistance band looped around the bar.

3. Good Morning Back Raises

Start by standing with your feet hip-width apart and light weight in each hand (or no weight at all). Bend forward from the waist, keeping your back flat, and your head up until your torso is nearly parallel to the floor. Reverse the motion to return to the starting position.

Pro Tip: Make sure to keep your core engaged throughout the entire exercise to help protect your back.

4. One Arm Chin Up

Grab a sturdy chin-up bar with an underhand grip, and hang your knees slightly bent. Bend your left arm to 90 degrees and tuck it behind your back. Keeping your core engaged, use your right arm to pull yourself up to the bar, until your chin is above the bar.

Pause, then slowly lower yourself back to the starting position.

Pro Tip: If you can’t do a traditional chin-up, try using a band to assist you.

5. Door Jamb Rows

Start by standing in front of a doorjamb, with your feet hip-width apart. Place your right hand on the doorjamb and your left hand on your hip. Row your right elbow to your ribcage, then lower it back to the starting position.

Pro Tip: Keep your core engaged, and row the weight back to your side, not in front of you.

6. Resistance Band Rows

Attach a resistance band to a sturdy object and stand with your feet hip-width apart, facing the band.Grab the band with your palms parallel, and row it towards your chest, maintaining a slight bend in your elbows. Reverse the motion to return to the starting position.

Pro Tip: The closer you stand to the anchor point, the more challenging the exercise will be.

7. Renegade Rows

Start in a push-up position, with your hands shoulder-width apart on top of two dumbbells. Keeping your core engaged and your back flat, row one dumbbell up to your side, then lower it back to the starting position. Repeat with the other side.

Pro Tip: Make sure not to let your hips sag during the exercise, and keep your back as flat as possible.

8. Deadlift

Start by standing with your feet hip-width apart, and a dumbbell in each hand. Bend at the waist and lower your torso until it’s nearly parallel to the floor, letting the weights hang down in front of you. From here, squeeze your glutes and raise your torso back to the starting position.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

9. Chin-Up

Grab a sturdy chin-up bar with an underhand grip, and hang your knees slightly bent. Pull yourself up to the bar from here until your chin is above the bar.

Pause, then slowly lower yourself back to the starting position.

Pro Tip: If you can’t do a traditional chin-up, try using a band to assist you.

10. Two-Arm Dumbbell Row

Start by bending at the waist and placing your right hand on a bench for support. Use your left hand to grab a dumbbell and let it hang in front of you. From here, row the weight up to your side, maintaining a slight bend in your elbow. Reverse the motion to return to the starting position. Repeat with the other side.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

11. Dumbbell Shrug

Start by standing with your feet hip-width apart, and a dumbbell in each hand. Let the weights hang at arm’s length by your sides, with your palms facing your thighs. From here, shrug your shoulders up to your ears, then lower them back down to the starting position.

Pro Tip: Focus on using your traps to lift the weight, and avoid arching your back.

12. Wall Angels

Start by standing with your feet hip-width apart and your palms pressed against a wall at shoulder height. From here, raise your arms overhead, keeping your palms pressed against the wall. Lower your arms back down to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and don’t let your lower back arch.

13. Alternate Bent-Over Rows

Start by standing with your feet hip-width apart and a dumbbell in each hand. Bend at the waist and lower your torso until it’s nearly parallel to the floor, letting the weights hang in front of you. From here, row one weight up to your side, maintaining a slight bend in your elbow. Lower it back to the starting position, then repeat with the other side.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

14. Seated Cable Rows

Attach a straight-bar attachment to a low pulley, and sit on the bench with your feet hip-width apart. Grab the bar with an overhand grip, and let it hang in front of you. From here, row the bar back towards your chest, maintaining a slight bend in your elbows. Reverse the motion to return to the starting position.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

15. One-Arm Dumbbell Row

Start by placing your left hand and knee on a bench for support. Use your right hand to grab a dumbbell and let it hang in front of you. From here, row the weight up to your side, maintaining a slight bend in your elbow. Lower it back to the starting position, then repeat with the other side.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

16. Band Pull-Aparts

Start by holding a resistance band in front of you with your arms extended straight. From here, pull the band apart, maintaining a slight bend in your elbows. Reverse the motion to return to the starting position.

Pro Tip: Focus on using your back muscles to pull the band apart, and avoid arching your back.

17. Face Pulls

Attach a rope attachment to a high pulley, and stand with your feet hip-width apart. Grab the rope with your palms facing each other, and let it hang in front of you. From here, pull the rope towards your face, maintaining a slight bend in your elbows. Reverse the motion to return to the starting position.

18. Reverse Flyes

Start by standing with your feet hip-width apart and a dumbbell in each hand. Bend at the waist and lower your torso until it’s nearly parallel to the floor, letting the weights hang in front of you. From here, raise your arms to the sides, maintaining a slight bend in your elbows. Lower them back to the starting position.

Pro Tip: Keep your back flat, and your core engaged throughout the exercise.

19. Thumbs Up Push Ups

Get into a push-up position with your hands shoulder-width apart and your feet hip-width apart. Instead of flatting your palms on the ground, make fists with your thumbs pointing towards the ceiling. Lower yourself down until your chest almost touches the ground, then explosively push back to the starting position.

Pro Tip: Keep your core engaged throughout the exercise.

20. Back Widows

Start by lying face down on an exercise mat with your legs extended straight behind you and your arms extended straight out in front of you. This is the starting position. From here, raise your arms and legs off the ground, keeping your back flat. Hold for a few seconds, then lower back to the starting position.

Pro Tip: Keep your core engaged throughout the exercise.

Legs

1. Lunges

Start by standing with your feet hip-width apart and your hands on your hips. Step forward with your right leg, and lower your body until your left knee is nearly touching the ground. Push back to the starting position, then repeat with the other leg.

Pro Tip: Keep your core engaged throughout the exercise, and make sure your front knee doesn’t extend past your toes.

2. Reverse Lunges

Start by standing with your feet hip-width apart and your hands on your hips. Step backward with your right leg, and lower your body until your left knee is nearly touching the ground. Push back to the starting position, then repeat with the other leg.

Pro Tip: Keep your core engaged throughout the exercise, and make sure your front knee doesn’t extend past your toes.

3. Step-Ups

Start by placing your left foot on a step or box. Using your left leg, push yourself up until your left leg is straight. Lower yourself back to the starting position, then repeat with the other leg.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knee extend past your toes.

4. Squats

Start by standing with your feet shoulder-width apart and your hands on your hips. Lower your body by pushing your hips back and bending your knees, stopping when your thighs are parallel to the ground. Push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

5. Calf Raises

Start by standing with your feet hip-width apart and your hands on your hips. Raise up on your toes, then lower yourself back down.

Pro Tip: You can use a weight plate or dumbbell to make the exercise more challenging.

6. Sumo Squats

Start by standing with your feet wider than shoulder-width apart and your hands on your hips. Lower your body by pushing your hips back and bending your knees, stopping when your thighs are parallel to the ground. Push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

7. Resistance Band Squats

Start by standing on a resistance band with your feet shoulder-width apart. Grab the band with your hands and hold it in front of your chest. Lower your body by pushing your hips back and bending your knees, stopping when your thighs are parallel to the ground. Push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

8. Resistance Band Leg Raises

Start lying on your back with a resistance band looped around your ankles. Place your hands on the ground beside you for support. Raise your legs until they are perpendicular to the ground, then lower back down.

Pro Tip: Keep your core engaged throughout the exercise.

9. Wall Sit

Start by leaning against a wall with your feet shoulder-width apart and your hands on your hips. Lower your body until your thighs are parallel to the ground, then hold the position for 30 seconds to 1 minute.

Pro Tip: Make sure your knees don’t extend past your toes.

10. Pistol Squats

Using a dumbell, kettlebell, or other weight for support, start by standing on one leg with your opposite leg extended in front of you. Lower your body until your thigh is parallel to the ground, then push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knee extend past your toes.

11. Prisoner Squats

Start by standing with your feet shoulder-width apart and your hands behind your head. Lower your body by pushing your hips back and bending your knees, stopping when your thighs are parallel to the ground. Push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

12. Bulgarian Split Squat

Start by placing your rear foot on an elevated surface with your front foot flat on the ground. Lower your body until your front thigh is parallel to the ground, then push back up to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knee extend past your toes.

13. Walking Lunge

Start by standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg and lower your body until both legs are bent at 90-degree angles. Push back up to the starting position, then repeat with the other leg.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

14. Lateral Squat Walk

Start by standing with your feet shoulder-width apart and your hands on your hips. Step to the side with one leg and lower your body until both legs are bent at 90-degree angles. Push back up to the starting position, then repeat with the other leg.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

15. Squat Jacks

Start by standing with your feet together and your hands on your hips. Lower your body into a squat, then jump and land with your feet shoulder-width apart. Jump back to the starting position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

16. Rocket Jumps

Start by standing with your feet shoulder-width apart and your hands on your hips. Lower your body into a squat, then jump up as high as possible. Land softly back in the squat position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

17. Box Jumps

Start by standing in front of a box or other elevated surface. Lower your body into a quarter squat, then jump up onto the box. Step down from the box and repeat.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

18. Burpees

Start by standing with your feet shoulder-width apart and your hands on your hips. Lower your body into a squat, then place your hands on the ground in front of you. Jump your feet back so that you’re in a push-up position, then do a push-up. Jump your feet back to the squat position, then jump into the air.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

19. Tuck Jumps

Start by standing with your feet shoulder-width apart and your hands on your hips. Lower your body into a quarter squat, jump into the air and tuck your knees to your chest. Land softly back in the squat position.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

20. Jump Lunges

Start by standing with your feet together and your hands on your hips. Step forward with one leg and lower your body until both legs are bent at 90-degree angles. Jump up, switch legs in midair, and land with the other leg in front. Repeat the movement.

Pro Tip: Keep your core engaged throughout the exercise, and make sure not to let your knees extend past your toes.

Arms – Biceps

1. Alternating Dumbbell Curl

Start by standing with your feet shoulder-width apart, holding a dumbbell at arm’s length in each hand. Then, keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders.

Pro Tip: As you curl the weights, rotate your hands so that your pinkies are closer to your shoulders than your thumbs at the top of the movement. This is called a supinated grip.

2. Hammer Curl

Begin by standing with your feet shoulder-width apart and a dumbbell in each hand, arms at your sides. Then, keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders.

Pro Tip: As you curl the weights, rotate your hands so that your palms are facing your thighs at the top of the movement. This is called a neutral grip.

3. Seated Alternating Dumbbell Curl

Start by sitting on a bench with a dumbbell in each hand, palms facing forward, and arms extended straight down at your sides. Then, exhale as you lift one dumbbell to the front of your shoulder while keeping your back firmly against the bench, elbow, and shoulder stationery.

Pro Tip: As you curl the weight, rotate your hand so that your pinkie is closer to your shoulder than your thumb at the top of the movement. This is called a supinated grip.

4. One Arm Dumbbell Curl

Start by standing with your feet shoulder-width apart, a dumbbell in your right hand, palm facing forward, and arm extended straight at your side. Then, keeping your upper arms stationary, exhale as you curl the weight to the front of your shoulder.

Pro Tip: As you curl the weight, rotate your hand so that your pinkie is closer to your shoulder than your thumb at the top of the movement. This is called a supinated grip.

5. Standing Hammer Curl

Begin by standing with your feet shoulder-width apart, a dumbbell in each hand, and arms at your sides. Then, keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders.

Pro Tip: As you curl the weights, rotate your hands so that your palms face your thighs at the top of the movement. This is called a neutral grip.

6. Rope hammer Curls

Attach a rope handle to the low pulley of a cable machine. Grasp the rope with your palms parallel to each other, and stand with your feet shoulder-width apart. Curl your hands toward your shoulders, maintaining the position of your palms throughout the exercise (don’t let them turn as you lift the weight). Reverse the motion, and return to the starting position.

Pro Tip: As you curl the weights, keep your upper arms stationary at your sides and focus on using only your forearms to lift the weight.

7. Seated Alternate Dumbbell Curl

Sit on a bench with a dumbbell in each hand, palms facing your thighs. Curl one dumbbell to the front of your shoulder while keeping your back firmly against the bench, elbow, and shoulder stationery. Return to the starting position, and repeat with the other arm.

Pro Tip: As you curl the weight, rotate your hand so that your pinkie is closer to your shoulder than your thumb at the top of the movement. This is called a supinated grip.

8. Standing Resistance Band Hammer curl

Stand on the center of a resistance band, and hold the band with your palms parallel to each other. Curl your hands toward your shoulders, maintaining the position of your palms throughout the exercise (don’t let them turn as you lift the weight). Reverse the motion, and return to the starting position.

Pro Tip: As you curl the weights, keep your upper arms stationary at your sides and focus on using only your forearms to lift the weight.

9. Zottman Curl

Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward. Then, keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders. At the top of the movement, rotate your wrists so that your palms face downward, then lower the weights back to the starting position.

Pro Tip: As you curl the weights, focus on using only your forearms to lift the weight.

10. Reverse Curl

Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing your thighs. Then, exhale as you lift the dumbbells to the front of your shoulders while keeping your upper arms stationary. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, rotate your hand so that your pinkie is closer to your shoulder than your thumb at the top of the movement. This is called a supinated grip.

11. Forearm Curls with Dumbbells

Start by sitting on a bench with a dumbbell in each hand, palms facing your thighs. While keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, focus on using only your forearms to lift the weight.

12. Single Arm Cable Hammer Curls

Attach a single handle to the low pulley of a cable machine. Grasp the handle with your palm facing your thigh, and stand with your feet shoulder-width apart. Curl your hand toward your shoulder while keeping your upper arms stationary at your side. Reverse the motion, and return to the starting position. Repeat with the other arm.

Pro Tip: As you curl the weight, keep your palm facing your thigh throughout the exercise (don’t let it turn as you lift the weight).

13. Standing Two Arm Cable curls

Attach a D-handle to the low pulley of a cable machine. Grasp the handle with your palms parallel to each other, and stand with your feet shoulder-width apart. Curl your hands toward your shoulders while keeping your upper arms stationary at your sides. Reverse the motion, and return to the starting position.

Pro Tip: As you curl the weight, keep your palms facing each other throughout the exercise (don’t let them turn as you lift the weight).

14. Preacher Curl with Dumbbells

Sit on a preacher bench with a dumbbell in each hand, palms facing forward, and arms extended straight. While keeping your upper arms stationary, exhale as you curl the weights to the front of your shoulders. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, keep your palms facing each other throughout the exercise (don’t let them turn as you lift the weight).

15. Chinups

Grab the bar with your palms facing you and your hands shoulder-width apart. Hang from the bar with your feet off the ground and your knees bent. Pull yourself up until your chin is over the bar, and then lower yourself back to the starting position.

Pro Tip: As you pull yourself up, focus on using your back muscles to lift your body weight.

16. Preacher curl with EZ bar

Sit on a preacher bench with an EZ bar in your hands, palms facing forward, and arms extended straight. While keeping your upper arms stationary, exhale as you curl the weight to the front of your shoulders. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, keep your palms facing each other throughout the exercise (don’t let them turn as you lift the weight).

17. Wall Bicep Curls

Start by standing with your back against a wall and a dumbbell in each hand, palms facing your thighs. Then, exhale as you lift the dumbbells to the front of your shoulders while keeping your upper arms stationary. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, focus on using only your forearms to lift the weight.

18. Wall Resistance Band Curls

Start by standing with your back against a wall and a resistance band looped around your wrists. Then, exhale as you curl your hands toward your shoulders while keeping your upper arms stationary. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, focus on using only your forearms to lift the weight.

19. Cross Arm Dumbell Curls

Stand with a dumbbell in each hand, palms facing your thighs. Exhale as you curl the weights to the front of your opposite shoulder, keeping your upper arms stationary. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, focus on using only your forearms to lift the weight.

20. Barbell Curl

Stand with a barbell in your hands, palms facing your thighs. Exhale as you curl the weight to the front of your shoulders, keeping your upper arms stationary. Return to the starting position, and repeat.

Pro Tip: As you curl the weight, focus on using only your forearms to lift the weight. 

Arms – Triceps

1. Overhead Triceps Extension with Dumbbell

Start by holding a dumbbell overhead with your arms and palms facing each other. Then, exhale as you lower the weight behind your head, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: As you lower the weight, focus on using only your triceps muscles to lift the weight.

2. Seated Triceps Press

Start by sitting on a bench or chair with weights in each hand, palms facing your thighs. Then, exhale as you press the weights overhead, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: If using dumbbells, keep them parallel throughout the exercise. If using a barbell, keep your hands shoulder-width apart.

3. Lying Triceps Extension

Start by lying on a bench or the floor with weights in each hand, palms facing your thighs. Then, exhale as you press the weights overhead, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: If using dumbbells, keep them parallel throughout the exercise. If using a barbell, keep your hands shoulder-width apart.

4. Standing Dumbbell Triceps Extension

Start by holding a weight in each hand with your palms facing your thighs. Then, exhale as you press the weights overhead, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: If using dumbbells, keep them parallel throughout the exercise. If using a barbell, keep your hands shoulder-width apart.

5. Close-Grip Bench Press

Start by lying on a bench or the floor with weights in each hand, palms facing your thighs. Then, exhale as you press the weights overhead, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: Keep your hands shoulder-width apart throughout the exercise.

6. Cable Pushdowns

Start by attaching a rope or handle to the low pulley of a cable machine. Then, hold the rope or handle with your palms facing each other and your arms extended overhead. Exhale as you pull the rope or handle down, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a band attached to a sturdy object.

7. Tricep Kitchen Counter Dips

Start by standing in front of a counter or sturdy chair with your palms flat on the surface and your feet shoulder-width apart. Then, exhale as you lower your body, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: Place your feet on an elevated surface such as a step or stool to make this exercise easier.

To make this exercise more challenging, wear a weight vest or hold a weight between your legs.

8. Smith Machine Close-Grip Bench Press

Start by lying on a bench inside a Smith machine with your hands shoulder-width apart and the barbell in line with your chest. Then, exhale as you press the barbell up, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a dumbbell in each hand.

9. EZ-Bar Skullcrusher

Start by lying on a bench or the floor with an EZ bar in your hands and your palms facing each other. Then, exhale as you lower the bar toward your forehead, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a dumbbell in each hand.

10. Dumbbell One-Arm Overhead Triceps Extension

Start by standing with a weight in one hand and your palm facing your thigh. Then, exhale as you press the weight overhead, keeping your elbow close to your ear. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a cable machine.

11. Diamond Push Ups

Start in a high plank position with your hands on the ground and your feet hip-width apart. Then, place your hands together so that your index fingers and thumbs form a diamond shape. Exhale as you lower your body, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: To make this exercise easier, perform it on your knees.

Elevate your feet on a step or stool to make this exercise more challenging.

12. Resistance Band Kickback

Start by looping a resistance band around your ankles and holding the handles in your hands. Bend forward at the waist, and let the resistance band tension pull your arms back until they’re parallel with your body. Then, exhale as you extend your arms back to the starting position. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using dumbbells.

13. Resistance Band Triceps Pushdown

Start by attaching a resistance band to a sturdy object at shoulder height. Grasp the band with your palms facing each other, and step forward until there is tension on the band. Then, exhale as you push the band down, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a cable machine.

14. Cable Kickback

Start by attaching a D-handle to the low pulley of a cable machine. Grasp the handle with your right hand, and step forward until there is tension on the cable. Then, exhale as you kick your right arm back, keeping your elbow close to your side. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a dumbbell in each hand.

15. Dumbbell Kickback

Start by holding a dumbbell in each hand with your palms facing your thighs. Bend forward at the waist, and let the dumbbells hang down at arm’s length. Then, exhale as you kick your arms back, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a resistance band.

16. Rope Push Downs

Start by attaching a rope handle to the high pulley of a cable machine. Grasp the rope with your palms facing each other, and step forward until there is tension on the cable. Then, exhale as you push the rope down, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: Using a straight bar attachment, you can also perform this exercise.

17. Snake Push Ups

Start in a high plank position with your hands on the ground and your feet hip-width apart. Then, place your hands close together near your chest. Exhale as you lower your body, keeping your elbows close to your sides. Slightly raise your hips to give the extra resistance. Return to the starting position, and repeat.

Pro Tip: To make this exercise easier, perform it on your knees. Elevate your feet on a step or stool to make this exercise more challenging.

18. Lying Dumbbell Triceps Extension

Start by lying on a bench or the floor with a weight in each hand and your palms facing each other. Hold the weights above your chest with your arms straight. Then, exhale as you lower the weights to the sides of your head, keeping your elbows close to your ears. Return to the starting position, and repeat.

Pro Tip: You can also perform this exercise using a barbell.

19. Close Plyo Pushups

Start in a high plank position with your hands on the ground and your feet hip-width apart. Place your hands close together near your chest. Exhale as you lower your body, keeping your elbows close to your sides. Explosive push off the ground and clap your hands midair before returning to the starting position. Repeat.

Pro Tip: You can make this exercise easier by performing it on your knees.

20. Close Grip Push Up

Start in a high plank position with your hands on the ground and your feet hip-width apart. Place your hands together near your chest, and exhale as you lower your body, keeping your elbows close to your sides. Return to the starting position, and repeat.

Pro Tip: To make this exercise easier, perform it on your knees.

Elevate your feet on a step or stool to make this exercise more challenging.

The 101st exercise

Farmer’s Carry

Get two dumbbells or kettlebells and walk with them. Let your arms hang naturally at your sides and keep your shoulders down and back. Farmer’s carry is great for building grip strength and improving shoulder stability.

Start with a weight you can handle for 20-30 minutes. If you don’t have access to dumbbells or kettlebells, you can use two water bottles or milk jugs filled with sand or rocks.

Benefits

One of the overlooked muscles to workout is your grip strength. Most people think of the biceps and triceps when they think about arm workouts, but your grip is just as important. A strong grip can help you in everyday activities, such as opening a jar or carrying groceries.

Farmer’s carry also helps to improve shoulder stability. This is because you are using your shoulder muscles to hold the weight in place while you walk. This exercise can also help to prevent injuries by strengthening the muscles around the shoulder joint.

Progression

1. As you get stronger, you can increase the weight of the dumbbells or kettlebells.

2. You can also increase your time walking with weights.

3. You can also hold the weights and walk with the other hand behind your back. This is a great way to work on your grip strength.

4. If you want an even bigger challenge, try walking uphill with the farmer’s carry. This will test your endurance and grip strength.

Conclusion

As you perform these exercises, focus on using good form and lifting heavy weights. Doing so will maximize your results and minimize your risk of injury.

Most importantly, have fun and enjoy the process! Building muscle can be a great way to improve your appearance, confidence, and overall health. So make sure to focus on the positive aspects of your journey and don’t get too caught up in the numbers on the scale.

I hope you enjoyed this article on weightlifting exercises for beginners. Be sure to share this article with anyone who might benefit from it.

Until next time, stay fit and healthy!