The Best 30-Day Strength Workout for Beginners

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

1. Bodyweight Squats

Pushups work chest, shoulders, and triceps. For stability, they activate your core.

2. Pushups

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

3. Planks

Goblet squats increase leg strength and muscle by adding resistance. Choose a dumbbell or kettlebell.

4. Goblet Squats

Upper back and posture are improved with dumbbell rows.

5. Dumbbell Rows

Obliques and lateral core stability are strengthened by side planks. For extra resistance, grip a dumbbell or weight plate against your top hip.

6. Side Planks

Lower-body lunges increase balance and coordination. Hold dumbbells at your sides.

7. Dumbbell Lunges

Bench presses strengthen chest, shoulders, and triceps. This exercise may be done on a bench or floor.

8. Dumbbell Bench Press