Best 30-Day Strength Workout for Beginners

Basic bodyweight squats work your quadriceps, hamstrings, and glutes. They boost balance and movement.

Bodyweight Squats

Place your feet shoulder-width apart. Bending your knees and pushing back lowers you. Keep your back straight and chest up. Lower until your thighs are level. Stand up by pushing through your heels. Repeat 12 repetitions three times.

ushups work chest, shoulders, and triceps. For stability, they activate your core. Hold your hands shoulder-width apart in a plank. Bend your elbows close to your sides to lower yourself. Lower your chest to the ground. Regain the starting position. Repeat 10 repetitions three times.


Planks are great for core strength and stability, which are essential for body strength.


Push up on your forearms instead of your hands. Stand straight from head to heels. Pull your navel into your spine and squeeze your glutes to engage your core. Hold for 20–30 seconds, gradually increasing.

Goblet squats increase leg strength and muscle by adding resistance. Choose a dumbbell or kettlebell that's demanding but not too hard to handle for this workout.

Goblet Squats

Hold a dumbbell or kettlebell to your chest with both hands. Follow bodyweight squat instructions. Repeat 12 repetitions three times.

Hands facing your body, hold a dumbbell in each. Keep your back flat and chest up while bending at the hips and knees. Bring the dumbbells down. Squeeze your shoulder blades to bring the weights to your hips. Repeat three times, 10 repetitions per arm.

Dumbbell Rows

Lower-body lunges increase balance and coordination. Hold dumbbells at your sides. Step forward with one leg and drop until both knees are 90 degrees. To restart, push through your front heel. Repeat 12 repetitions each leg three times.

Dumbbell Lunges

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