Kickstart Your Fitness Journey: Essential Exercises for Beginners

Are you new to the gym and feeling a bit lost about where to begin your fitness journey? Don’t worry; you’re not alone. Every year, thousands of people just like you decide to take a step toward a healthier lifestyle. Starting your fitness journey can be intimidating and an exciting step towards a healthier, happier you. This blog will answer key questions and guide you through six fundamental movement exercises perfect for beginners. These exercises will help you build strength and improve your overall well-being, leaving you feeling pain-free, stronger, and more capable daily.

Build Your Core Strength: The Key to Stability

What is core good for? Your core muscles, which include your abdominal, lower back, and pelvic muscles, provide stability and support for your spine and pelvis.

What is the function of the core? A strong core helps balance, posture, and overall 360-degree body strength. It is also the foundation of every compound movement in the gym.

What is the core used for in everyday life? A strong core is essential for daily activities such as maintaining proper posture, lifting objects, and preventing lower back pain.


The Plank
Start in a push-up position, but rest on your forearms. Align your body straight from head to heels. Hold this position for 20-30 seconds.

Dead Bug

Lie on your back with your hands extended above you and legs raised and bent at 90 degrees. Alternately extend one arm back and the opposite leg down, then switch.


The Lower Body Powerhouse: Squat

What muscles are being used in a bodyweight squat? Squats primarily target your quadriceps, glutes and the core.

What is the function of a bodyweight squat? Body weight squats improve lower body strength, mobility and flexibility.
What is a bodyweight squat used for in everyday life? Everyday activities like standing up from a chair or picking up something from the ground require squatting. It is important to squat more rather than bending from the back.


Heels Elevated Squats
Place your heels on a small elevation. Keep your chest up and back straight as you squat down.

Counter Balance Squats
Extend your arms in front of you for balance as you squat, helping you keep a straight posture.


Hip Hinge: The Key to Bending Right

What muscles are being activated during a hip hinge? The glutes, hamstrings, and lower back are engaged during a hip hinge.


What is the function of a hip hinge? Hip hinges promote good posture and prevent injury.

What is a hip hinge good for in everyday life? Hip hinges are crucial to keep your back healthy and pain-free. Most people bend from their back to pick up something and over time, can cause pain in the back. Practice pushing the hips back while keeping your back long and straight.




Good Mornings

Stand with feet shoulder-width apart, knees slightly bent. Hinge at your hips to lower your torso until parallel to the ground, then return to the start position. Keep your back straight throughout.

Hip Thrust

Sit on the ground with a bench behind you and lean back so your shoulder blades are at the bench's top. Place a weight or pillow over your hips, feet flat and wider than hip-width apart. Lift your hips by driving through your heels, squeezing your glutes at the top, then lower and repeat.

Unlocking Upper Body Strength and Longevity: Shoulder Health

What muscles are being used for shoulders? Muscles in and around the shoulders are deltoids, pectorals, trapezius, latissimus dorsi, and rotator cuff muscles.

What is the function of the shoulders? The primary function of the shoulders is mobility - going through the full range of motion without pain. Another function of the shoulders is stability - keeping your rotator cuff muscles strong at different angles for overall shoulder health.

What are shoulders used for in everyday life? Shoulders are used in everything that you do with your upper body. Mobility - grabbing and reaching for something (like dishes). Stability - carrying objects (like groceries).


Shoulder Wall Slides
Stand with your back to a wall and slowly slide your arms up and down while keeping contact with the wall.


Snow Angels on Foam Roller
Lie on a foam roller along your spine, and move your arms in a snow angel motion, keeping them close to the ground.

The Heart-Pumping Hero: Cardio

What is the function of Cardio? Cardiovascular exercises improve your heart and lung health, boost endurance and burn calories.


Why is Cardio good for the body? Cardio helps reduce the risk of heart disease, increases energy levels and promotes weight management.


What are examples of everyday cardio? Everyday cardio includes walking, cycling, running, swimming, and rowing. You only need 30 mins/ day of steady-state cardio to keep your heart healthy for longevity!



Walking / Hiking
A brisk walk or hike improves cardiovascular health and boosts your mood.

Start with short distances and gradually increase as your endurance improves.

Single Leg Movement: Balance and Strength

What muscles are activated during a single leg movement? Single-leg movements engage the quadriceps, hamstrings, glutes and core.

What is the Function of a single leg movement? Single-leg exercises like step-ups or split squats improve stability/balance and leg strength. Strengthening your biggest muscles in your body (glutes and quads) can relieve lower back and knee pain.

What is a single leg movement good for in everyday life? Single leg movements are practical for activities such as walking up/down the stairs.


Step Ups
Step onto a bench or platform, then step down and repeat.

Split Squats

Stand in a staggered stance and lower your body until the rear knee nearly touches the ground.


In conclusion, these six movements are excellent starting points for beginners at the gym. They offer a well-rounded approach to fitness that will help you build a strong foundation and increase your strength and mobility over time. By incorporating these exercises into your routine, you’ll not only feel better and become pain-free, but you’ll also enjoy better longevity and have the strength to continue doing what you love for years. Remember, your fitness journey is unique, and every small step counts. Lace-up those sneakers, hit the gym, and take pride in every workout


Copyright Frey Fit 2023 - Calgary, AB