Beginner Strength Training checklist

Here are my go-to strength training movements for beginners.

These simple, foundational exercises are easy to learn, give coaches valuable insight into movement patterns, and lay the groundwork for a long-term strength and conditioning program.

1. Box Squat
Teaches how to use your hips, control the descent, and maintain a strong torso position. The box makes it easier to spot—and feel—any funky movement patterns.

2. Push-Up / Elevated Push-Up
A great way to build stable shoulders and dial in pressing mechanics. Elevating the hands makes it accessible for almost everyone while still delivering a solid horizontal pressing stimulus.

3. Ring Row
The pulling counterpart to the push-up. Simple, feels good, and easy to correct sagging hips or poor shoulder positioning.

4. Split Squat
A stationary lunge that gets your knee behind your hip—crucial for healthy hips—and builds single-leg strength, stability, and balance.

5. Kettlebell Deadlift
Teaches control of the spine and emphasizes using your hips rather than your lower back.

6. Anti-Rotation Press
Deceptively challenging. Builds core stability by training you to resist unwanted movement.

When in doubt, pick one of these—or a variation—and you’ll cover the major movement patterns needed for a well-rounded workout.

—Justin Miner
@justinminergain