Best Exercises for Beginners at Home: No Equipment Needed

Starting to exercise can feel overwhelming. Gym memberships, equipment, complicated routines - it's enough to make anyone quit before starting.

Here's the truth: you don't need any of that. The best exercises for beginners can be done at home with zero equipment. This guide covers exactly what you need to know to start.

The 10 Best Beginner Exercises

These exercises are simple to learn, effective for building strength, and safe for newcomers.

1. Bodyweight Squats

What it works: Quads, glutes, hamstrings, core

How to do it:

1. Stand with feet shoulder-width apart
2. Push hips back and bend knees
3. Lower until thighs are parallel to floor
4. Keep chest up and weight on whole foot
5. Push through feet to stand

Beginner target: 3 sets of 10-15 reps

Why it's great for beginners: It's a natural movement you already do (sitting and standing). The squat builds the biggest muscles in your body.

2. Wall Pushups

What it works: Chest, shoulders, triceps, core

How to do it:

1. Stand facing a wall, arms extended
2. Place palms flat on wall, shoulder-width apart
3. Lean forward, bending elbows
4. Push back to starting position

Beginner target: 3 sets of 10-15 reps

Why it's great for beginners: Regular pushups are hard. Wall pushups build the same muscles at a manageable intensity. Progress to incline pushups, then floor pushups over time.

3. Glute Bridges

What it works: Glutes, hamstrings, lower back, core

How to do it:

1. Lie on back, knees bent, feet flat on floor
2. Arms at sides, palms down
3. Push through heels to lift hips toward ceiling
4. Squeeze glutes at top
5. Lower slowly

Beginner target: 3 sets of 12-15 reps

Why it's great for beginners: Counteracts sitting all day. Strengthens the posterior chain without stressing the spine.

4. Dead Bug

What it works: Core (especially deep stabilizers)

How to do it:

1. Lie on back, arms extended toward ceiling
2. Lift legs with knees bent at 90 degrees
3. Slowly lower right arm overhead while extending left leg
4. Return to start, repeat other side
5. Keep lower back pressed into floor throughout

Beginner target: 3 sets of 8-10 reps per side

Why it's great for beginners: Builds core strength without crunches (which can strain the neck). Teaches body coordination.

5. Standing March

What it works: Hip flexors, core, balance, cardio

How to do it:

1. Stand tall, feet hip-width apart
2. Lift right knee to hip height
3. Lower and lift left knee
4. Pump arms naturally, opposite arm to leg
5. Maintain upright posture

Beginner target: 3 sets of 30 seconds

Why it's great for beginners: Gets heart rate up without high impact. Improves balance and coordination. Can be done at any speed.

6. Bird Dog

What it works: Core, lower back, glutes, shoulders

How to do it:

1. Start on hands and knees (tabletop position)
2. Extend right arm forward and left leg back simultaneously
3. Hold for 1-2 seconds, keeping hips level
4. Return to start, repeat other side

Beginner target: 3 sets of 8-10 reps per side

Why it's great for beginners: Builds core stability and coordination. Protects lower back by strengthening supporting muscles.

7. Wall Sit

What it works: Quads, glutes, core, mental toughness

How to do it:

1. Stand with back against wall
2. Slide down until thighs are parallel to floor
3. Knees at 90 degrees, directly over ankles
4. Hold position
5. Keep back flat against wall

Beginner target: 3 sets of 15-30 seconds

Why it's great for beginners: Builds leg strength without movement complexity. Easy to modify (higher = easier).

8. Incline Pushups

What it works: Chest, shoulders, triceps, core

How to do it:

1. Place hands on sturdy elevated surface (couch, stairs, counter)
2. Walk feet back until body forms straight line
3. Lower chest toward surface, elbows at 45 degrees
4. Push back to start

Beginner target: 3 sets of 8-12 reps

Why it's great for beginners: Bridge between wall pushups and floor pushups. Adjustable difficulty - lower surface = harder.

9. Step Ups

What it works: Quads, glutes, hamstrings, balance

How to do it:

1. Stand facing a step, stair, or sturdy platform
2. Step up with right foot, pressing through heel
3. Bring left foot up to meet it
4. Step down with left foot, then right
5. Alternate leading leg

Beginner target: 3 sets of 10 reps per leg

Why it's great for beginners: Functional movement (climbing stairs). Builds single-leg strength and balance. Easily scalable by step height.

10. Plank (Modified)

What it works: Entire core, shoulders, back

How to do it:

1. Start on forearms and knees (modified) or forearms and toes (full)
2. Body forms straight line from head to knees/heels
3. Engage core (brace like expecting a punch)
4. Hold position, breathing normally

Beginner target: 3 sets of 15-30 seconds

Why it's great for beginners: Builds foundational core strength needed for almost every other exercise. Modified version on knees makes it accessible.

Complete Beginner Workout Routine

Here's how to combine these exercises into a simple routine:

Full Body Workout (20-25 minutes)

Warm-up (3 minutes)

• Standing march: 1 minute
• Arm circles: 30 seconds
• Leg swings: 30 seconds per leg

Workout (15-18 minutes)

1. Bodyweight squats: 3 x 12
2. Wall or incline pushups: 3 x 10
3. Glute bridges: 3 x 12
4. Bird dog: 3 x 8 per side
5. Wall sit: 3 x 20 seconds
6. Plank (modified): 3 x 20 seconds

Rest 30-60 seconds between exercises

Cool-down (2-3 minutes)

• Standing forward fold: 30 seconds
• Quad stretch: 30 seconds per leg
• Shoulder stretch: 30 seconds per arm

Quick Workout (10 minutes)

When time is short:

1. Squats: 2 x 15
2. Incline pushups: 2 x 10
3. Glute bridges: 2 x 15
4. Plank: 2 x 30 seconds

Minimal rest between exercises.

Daily Minimum (5 minutes)

The "something is better than nothing" routine:

1. Squats: 20 reps
2. Wall pushups: 15 reps
3. Plank: 30 seconds
4. Standing march: 1 minute

How Often Should Beginners Exercise?

The ideal: 3-4 times per week with rest days between sessions.

The realistic minimum: 2 times per week produces results, just slower.

Daily option: Shorter workouts (5-10 minutes) can be done daily since intensity is lower.

Sample Weekly Schedule

Option A: 3 Days

• Monday: Full body workout
• Wednesday: Full body workout
• Friday: Full body workout

Option B: 4 Days

• Monday: Full body
• Tuesday: Rest
• Wednesday: Full body
• Thursday: Rest
• Friday: Full body
• Saturday: Active recovery (walking)
• Sunday: Rest

Option C: Daily Mini

• Every day: 5-10 minute quick workout
• This approach works well when exercise is tied to daily activities (like doing squats before checking social media)

Tips for Complete Beginners

1. Start Embarrassingly Easy

Your goal for the first two weeks isn't fitness - it's habit formation. If the workout feels too easy, that's perfect. You want to build the routine before building the intensity.

2. Don't Skip Days Early On

The habit is fragile at first. Missing one day often becomes missing a week. Even on low-energy days, do something - even 5 minutes of movement maintains the habit.

3. Focus on Form, Not Reps

Ten perfect squats build more muscle than thirty sloppy ones. Watch tutorial videos, record yourself, or use a mirror to check form.

4. Expect Soreness (But Not Pain)

Muscle soreness 24-48 hours after exercise is normal. Sharp pain during exercise is not. Soreness fades with consistency; pain needs attention.

5. Progress Gradually

Add difficulty only when current level feels easy. The progression might look like:

• Week 1-2: Learn movements, 2 sets each
• Week 3-4: Increase to 3 sets
• Week 5-6: Add reps or time
• Week 7+: Progress to harder variations

6. Make It Automatic

The most successful exercisers don't rely on motivation - they build systems.

Examples:

• Set a recurring alarm
• Exercise at the same time daily
• Tie exercise to existing habits ("After my coffee, I exercise")
• Use apps that enforce the habit

Some people use apps like Repscroll that require exercises before opening social media. Sounds extreme, but users report it removes all decision fatigue - you either do the exercise or you don't scroll. The habit forms automatically.

When to Level Up

You're ready for harder exercises when:

• Current exercises feel easy
• You can complete all sets without struggling
• You've been consistent for 4+ weeks
• You're not experiencing any pain or injury

Progression examples:

• Wall pushups → Incline pushups → Knee pushups → Full pushups
• Modified plank → Full plank → Plank with shoulder taps
• Bodyweight squats → Pause squats → Jump squats

Common Beginner Questions

"How long until I see results?"

• Energy and mood improvements: 1-2 weeks
• Strength gains (exercise feels easier): 2-4 weeks
• Visible changes: 4-8 weeks
• Significant transformation: 3-6 months

"What if I can't do an exercise?"

Find an easier variation. Every exercise has a progression. Start where you can succeed and build from there.

"Should I exercise when sore?"

Light soreness: Yes, movement often helps. Severe soreness: Rest or do a different body part. Pain: Don't exercise that area; consult a doctor if it persists.

"Do I need to stretch?"

A brief warm-up is important. Static stretching after workouts is helpful. Stretching won't make or break your results, but it helps with mobility and recovery.

"What about cardio?"

The exercises listed include some cardio benefit (standing march, squats get your heart rate up). For dedicated cardio, walking is the best beginner option - aim for 20-30 minutes most days.

Start Today

Fitness doesn't require a gym membership, fancy equipment, or hours of time. It requires action.

Pick three exercises from this list. Do them now. Do them again tomorrow. Build from there.

The person who does something imperfect today is ahead of the person who plans a perfect routine but never starts.

---

Struggling to stay consistent? Repscroll links your exercise to your screen time. You pick the exercises - pushups, squats, planks - and you do them before your social apps unlock. It builds the habit without requiring willpower. Free on the App Store.