• Abby Heffern

My Go To Strength Exercises For Beginners

With beginners we are looking to develop basic strength, technique, and control of movement before progressing to the barbell or more complex movements. I’m not reinventing the wheel here: anyone who comes through my doors and wants to eventually add load or complexity needs to demonstrate strength and proficiency with the most foundational exercises- double leg push/pull, single leg push/pull, single arm push/pull, double arm push/pull, and isometric core. The specific exercises I use are:

  • Kettlebell Goblet Squat/ Kettlebell Deadlift

  • Reverse Lunge/ Single Leg Deadlift

  • Single Arm Press/Single Arm Row

  • Push up/Pull Up (Assisted as needed)

  • Plank Hold/Hollow Hold

These obviously aren’t all of the exercises my beginners do- each individual has their own abilities, weaknesses, and injury history requiring a different mix of mobility, strength, and accessories to hit their goals. But it’s with these exercises that everybody starts- and then we add complexity (tempo, pauses, deficits or elevation), load, and the barbell as each athlete progresses.

If you’re wondering how to begin your strength journey and it all seems overwhelmingly complex- working on mastering and improving your ability with these exercises is a lot less intimidating, will keep it simple, and is a great place to start!

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Interested in 1-on-1 or remote coaching? Contact us at wilddogatheltics.info@gmail.com, find us on Instagram @wild_dogathletics, or come visit us at 3125 Fortune Way, Wellington FL.

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