3 Basic Fitness Exercises for Beginners to Try Today

Are you new to fitness? Before complex programs and sophisticated equipment, three fundamental exercises form the foundation of any solid fitness routine: the squat, push-ups, and the plank. These bodyweight movements engage several muscle groups simultaneously, require no equipment, and can be performed anywhere.

This guide details the proper technique for these three exercises, what the available data shows about their effectiveness, and how to progress intelligently without rushing into added weight.

Exercise 1: the bodyweight squat

The squat is one of the most comprehensive lower-body movements. It engages the quadriceps, hamstrings, glutes, and numerous stabilizing muscles in the core and hips.

Technique

Place your feet shoulder-width apart, with your toes pointing slightly outward. Lower yourself by bending your knees and hips at the same time, as if sitting on a low chair, while keeping your back straight and chest open. Aim for a position where your thighs are roughly parallel to the floor, then rise back up by actively pushing through your heels.

What the data shows about depth

Caterisano et al. compared the electromyographic activation of four hip and thigh muscles at three squat depths (partial, parallel, full) in 10 experienced trainees. The relative contribution of the gluteus maximus increased significantly with depth: approximately 17% in the partial position, 28% in the parallel position, and 35% in the full position — with no significant difference for the vastus medialis, vastus lateralis, or biceps femoris between depths (Journal of Strength and Conditioning Research, 2002). This suggests that a deeper squat (without exceeding what your mobility comfortably allows) engages the glutes more, without necessarily engaging the quadriceps more.

Progression

Start with 3 sets of 10 repetitions using a controlled descent (2 to 3 seconds). Once you have mastered the technique and the exercise becomes easy, progress to the Bulgarian squat (rear foot elevated) or the single-leg squat (pistol squat), which require more unilateral strength and stability. To learn more about technique and common mistakes, see our beginner squat guide.

Exercise 2: push-ups

Push-ups primarily target the chest, anterior deltoids, and triceps, with significant involvement of the abdominals as core stabilizers throughout the movement.

Technique

Place your hands slightly wider than shoulder-width apart, with your body aligned from head to ankles — without arching your back or raising your hips. Lower yourself until your chest nearly touches the floor, with your elbows positioned at approximately 45° from your torso, then push through your palms to rise back up while controlling the movement.

Progression

If the standard version is too difficult at first, begin with your knees on the floor to reduce the relative load, then move on to standard push-ups (3 sets of 10 repetitions) once you have learned the technique. To progress further, vary your hand placement: close-grip push-ups (diamond, more triceps), wide-grip push-ups, or elevated feet to increase the load on the upper chest. When standard push-ups become too easy at high volume, adding external load (bench press, weighted vest) can be relevant to continue progressing. For the logical next step with added weight, see our bench press guide.

Exercise 3: the plank

The plank is a static core exercise that strengthens the transverse abdominis, obliques, spinal erectors and, to a lesser extent, the glutes and shoulders that stabilize the position.

Technique

Position your elbows directly under your shoulders, with your body aligned in a straight line from head to feet, your abdominals actively contracted, and your breathing slow and steady. Stop the exercise as soon as your position begins to deteriorate (hips dropping or rising) — continuing in a poor position provides no additional benefit and increases the risk of lower-back discomfort.

What the data shows about core training

The plank is widely used as an introductory core exercise because it engages the deep core muscles with relatively low mechanical stress on the spine — making it a relevant starting point for beginners. For more advanced trainees looking to progress beyond simply holding a static position, dynamic variations (planks with rotation, shoulder taps, or exercises such as the ab wheel rollout) can provide additional stimulus once the basic core-bracing pattern has been properly mastered.

Progression

Start with 3 sets of 20 to 30 seconds in the correct position, then gradually increase the duration up to 60 seconds. Once you can comfortably reach this duration, move on to more demanding variations: side plank, plank with leg raise, or dynamic plank.

Should you stretch before these exercises?

Behm and Chaouachi reviewed the literature on the acute effects of stretching on performance and found that short-duration static stretching (less than 90 seconds total) at moderate intensity does not generally result in a significant decline in performance — contrary to a common belief. The strength or power impairments observed in some studies mainly concern longer and more intense static stretching (European Journal of Applied Physiology, DOI). For a warm-up before these three exercises, light cardiovascular activity (5 to 10 minutes) followed by dynamic movements (slow squats, arm circles, walking lunges) remains the most commonly recommended approach, without brief prior static stretching necessarily being problematic.

What the scientific data says

Caterisano et al. confirm that squat depth significantly influences gluteus maximus activation, with an increasing contribution from 17% to 35% between the partial squat and the full squat, without significant differences in the other muscles tested (Journal of Strength and Conditioning Research, 2002). Behm and Chaouachi show that short, moderate static stretching does not generally impair performance, qualifying a recommendation that is often presented too absolutely (European Journal of Applied Physiology, DOI).

Recommended products and collections

• Whey Protein: to support muscle recovery after your first workouts;
• Creatines: one of the most thoroughly documented supplements, relevant even from the first weeks of training;
• Vitamins & Minerals: to cover the basic micronutritional needs of regular sports practice.

To go further

• Squats for beginners: technique and progression
• Beginner strength training guide
• The best strength training programs
• The health benefits of strength training

Scientific references

• Caterisano A, Moss RF, Pellinger TK, et al. The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. Journal of Strength and Conditioning Research. 2002;16(3):428-432.
• Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology. 2011;111(11):2633-2651. https://doi.org/10.1007/s00421-011-1879-2

Key takeaways

The squat, push-ups, and plank provide a solid and accessible foundation for any fitness beginner. Without requiring equipment, these three movements together engage the lower body, upper body, and core. Increasing squat depth notably increases gluteus maximus activation, while a dynamic warm-up remains preferable to prolonged static stretching before exercise.

Master the technique of these three exercises before trying to increase the difficulty — through added weight, repetitions, or duration depending on the exercise. Combined with sufficient protein intake and, if you wish, creatine monohydrate supplementation, they provide a solid starting point for sustainable progress. This gradual, technique-based approach is what Force Addict Pro recommends to all beginners.