What are the best strength exercises for beginners?
Strength training for beginners: discover adapted exercises, technique and gradual progression at bbb. No experience needed. Book your free trial.
Which strength exercises suit beginners?
As a beginner, a manageable workout with movements you can learn calmly can help. Examples include standing up from a chair, a wall push-up, a resisted rowing movement and a simple trunk-control exercise. These are examples, rather than a compulsory programme. Suitable choices depend on your abilities.
Make an exercise easier or more challenging
Chair height, hand position, range of movement and resistance change how demanding an exercise feels. Your coach helps choose a variation that lets you stay in control. You do not need to start with the hardest version. An adapted movement can be a worthwhile starting point.
Start gradually and track progress
Learn the technique first, then build the challenge. Depending on your goal, you may increase resistance or repetitions. Increasing everything at once is not always needed. Notice what feels comfortable and what remains difficult. Soreness is not required for a good workout; increasing or sharp pain calls for adjustment.
Your first strength workout at bbb
During a trial, we discuss your experience and goals. Your coach helps you try suitable exercises, without needing previous knowledge of weights. You can then build a manageable routine with StrongHer or personal workouts. We also consider food, sleep and recovery within body, food & mind.
Read more: How do you start strength training as a woman?.
General information: ACSM resistance training guidelines.
Recovery and physical complaints
bbb also supports women who want to exercise during recovery or with physical complaints. Explore exercise during recovery, a herniated disc, rheumatism and a frozen shoulder. We adapt movement where appropriate and follow your clinician’s advice when needed. Our coaching complements medical care.
Start with a free trial
Your personal trial takes approximately 45 minutes: a holistic intake, a tailored workout and a short outtake. We discuss body, food & mind, your wishes and physical complaints. You can experience a hot cabin when suitable. For a hot cabin group class trial, book one trial slot so there is time for the intake and outtake. Women of all ages are welcome. Discover bbb and explore our locations.