Let’s keep it real. Starting a workout plan can feel confusing when you’re new. You might have seen people throwing around terms like supersets, failure training, split routines. That’s all good but not when you’re just getting started. You only need a handful of exercises that actually build strength and help you get used to training.
In this blog, we’re going back to basics. These are ten beginner-friendly moves that help you build muscle and confidence. If you do these consistently, you’ll feel stronger and more in control of your workouts. We’ll also mention some equipment that can help you train better, like adjustable benches, dumbbells, or machines from Active Fitness Store. If you’re in the UAE or GCC, they’re one of the most trusted places to get gear, especially for beginners. Brands like AXOX make it even easier with tools made for home use.
Let’s get into it.
1. Squat
You don’t need weights to start. Just stand tall, feet a little wider than your shoulders. Lower yourself down like you’re about to sit on a chair. Go slow. Keep your chest up. Push through your heels to come back up. That’s one rep.
This works your legs, glutes, and even your core. Once bodyweight feels easy, grab a dumbbell and hold it at your chest. The neoprene dumbbells from AXOX are a solid choice because they’re comfortable to hold and not slippery.
2. Push Up
This is a go-to for upper body strength. It hits your chest, shoulders, triceps, and core. If you’re new, don’t stress if you can’t do a full one. Start on your knees or with your hands elevated on a step or bench.
Just focus on good form. Lower your chest close to the floor. Keep your back flat. Press up with control. That’s more than enough to build strength at the beginning.
3. Bench Press
If you’re ready to take your push strength to the next level, bench pressing is the move. Lie back on a bench, hold the weight above your chest, and lower it slowly. Push it back up. Keep your feet flat on the floor and your back stable.
You can start with dumbbells. They’re easier to control. When you’re ready, go for a proper bench press setup. AXOX has good options for beginners — solid benches that don’t take up too much space.
4. Dumbbell Row
This one trains your upper back and arms. Place one hand and one knee on a bench. With your free hand, pull a dumbbell toward your waist. Squeeze your shoulder blade. Then lower it slowly.
Do both sides. Try not to twist or jerk the weight. Start light and increase once you feel stable. It’s a great way to build posture and back strength without needing much space.
5. Deadlift
The name might sound scary but deadlifts are one of the best things you can do for full body strength. They work your glutes, hamstrings, back, and core. Start with a light bar or even just a pair of dumbbells.
Keep your back flat, bend at your hips, and lift the weight while standing tall. Then lower it with control. Do not round your back. AXOX barbells and plates are beginner-friendly and made for safe lifting at home.
6. Plank
No movement here, just holding position. But your core will feel it. Place your forearms on the floor and keep your body in a straight line from head to heels. Hold it. Breathe. Try 20 seconds at first. Then 30. Then 60.
Planks help with posture, stability, and strength around your spine. No gear needed. Just a mat and some patience.
7. Shoulder Press
This move helps build strong shoulders and arms. Sit on a bench or stand tall. Hold dumbbells at shoulder height. Press them straight up. Then lower them slowly.
You’ll feel it in your shoulders and triceps. Use light weights if you’re new. AXOX dumbbells are grippy and well balanced for beginners. You don’t need to go heavy to get results.
8. Lat Pulldown
If you can’t do pull-ups yet, this is your best friend. Sit down, grab the bar, and pull it toward your chest. Use control. Focus on squeezing your back, not just your arms.
Many home gym systems come with this feature built in. At Active Fitness Store, you’ll find compact multi-station machines with a lat pulldown function included.
9. Leg Press
This one works your quads, glutes, and hamstrings without needing to balance or worry about your back. Sit down, press the platform forward, then return it slowly. Don’t lock your knees. Keep it smooth.
The leg press is great for beginners who want to build leg strength without jumping straight into barbell squats. There are some beginner-friendly models online that are small enough for home gyms.
10. Cable Triceps Pushdown
To finish off your upper body day, this is a good one. Stand in front of a cable machine. Hold the handle or rope and push it down until your arms are straight. Bring it back up with control. Don’t let your elbows flare out.
This is a nice way to train your triceps without overloading your joints. If you’re using a home gym setup, just attach the rope and you’re good to go.
What Equipment Do You Really Need?
You don’t need a lot to get started. A few basics are enough. A dumbbells set, an adjustable bench, maybe a multi-gym machine or barbell if you’ve got the space. The idea is to build around your space and routine.
Active Fitness Store has all of this and more. Brands like AXOX, Matrix, and Shua offer beginner-level gear that is affordable, durable, and ready for delivery anywhere in the UAE or GCC. If you’re setting up at home, they even help with installation.
Final Tips Before You Start
Do not worry about being perfect. Nobody is when they start. Learn the movement, use light weights, and stay consistent. Two to three sessions a week is enough at the beginning. Add rest days. Eat well. Track your progress, but don’t overthink it.
Stay patient. Strength takes time.
Ready to Begin?
Start with what you have. Use your body. Add weights when you’re ready. These ten exercises will build real muscle and help you feel stronger every week. And when you need gear, check out Active Fitness Store. From dumbbells to home gym machines, they’ve got everything you need to get started and stay motivated.
Now go train. You’ve got this.
