How should a beginner strength train?

Starting your strength training journey can feel overwhelming, but building a strong foundation is key to longevity, resilience, and overall well-being. These five exercises focus on fundamental movement patterns that improve posture, mobility, and stability—perfect for beginners looking to develop strength safely.

1. Bent-Over Rows (Horizontal Pulling) 

Pulling movements are essential for balancing posture and strengthening the muscles along the spine. Bent-over rows help improve shoulder health and protect the lower back.

For beginners: Start with light dumbbells or resistance bands to get comfortable with the movement. Focus on controlled reps and engaging your back muscles (pinch a $50 note between your shoulder blades, or spread out and lift your chest).

2. Deadlifts (Hip Hinging) 

Deadlifts teach the body how to lift safely using the hips rather than rounding the back—a movement pattern used in everyday life. 

For beginners: Begin with a kettlebell or light dumbbells, performing Romanian deadlifts (stiff knee, not to the floor, it’s a bowing motion like in Japanese culture) to build mobility and hamstring strength. Maintain a neutral spine, and prioritize technique.

3. Bench Press (Horizontal Pushing)

Bench pressing builds strength in the chest, shoulders, and arms while reinforcing spinal stability. 

For beginners: Start with dumbbells instead of a barbell to allow for better control and range of motion. Keep weights light and ensure shoulder positioning is stable before progressing. Can you get your arms to move in sync and to move smoothly? Both down and up? Then you’re good to go heavier!

4. Overhead Press (Vertical Pushing)

Training vertical pressing improves mobility and strengthens the upper body, making it a great counterbalance to the effects of sitting for long periods.

For beginners: Use dumbbells or resistance bands to build shoulder strength. Focus on pressing overhead with controlled movement while maintaining core engagement for stability. Shrug the shoulders to the ears throughout the push. Open the chest, take a big breath in, and reverse the movement. No need for elbows to pass lower than shoulder height.

5. Lat Pulldown (Vertical Pulling)

Vertical pulling exercises strengthen the back and shoulders but should be approached cautiously to avoid imbalances. 

For beginners: If access to a lat pulldown machine is limited, use resistance bands or perform assisted pull-ups to develop back strength progressively. Prioritize shoulder mobility before increasing resistance – do horizontal pulling or overhead pushing with this one to keep your shoulders happy!

Getting Started:

1. Technique First – Quality over quantity. Proper form reduces injury risk. 

2. Start Light – Gradually increase weight as strength improves. Write down what you do!

3. Train Consistently – Aim for 1 session a week, and build to a sustainable routine. The maximum I recommend is 3/week, but don’t start at 3! 

4. Listen to Your Body – Fatigue and discomfort are part of the training process, but if something repeatedly “talks” to you, get it looked at early by a physio.

By prioritizing movement quality and gradual progression, beginners can develop lasting strength while setting a strong foundation for advanced training. Happy lifting!