When you start strength training, it can be confusing about where to even begin. We spoke to certified personal trainers and coaches to find out the best way to start a workout program and the exercises they swear by. They narrowed down the best exercises for building strength and endurance. Every single exercise they chose can be modified to your current fitness level, so you can jump in no matter where you’re starting.

1. Deadlifts

The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. 

“The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the upper and lower body simultaneously, allowing more muscles to be engaged at the same time. “You’ll be burning more calories as well as making it an extremely time-efficient exercise,” he says. As a result of doing deadlifts, your posture will also improve because of the way it targets your back muscles and shoulders. 

If you plan on deadlifting, have a personal trainer or experienced weightlifter observe your form. One common mistake people make when performing deadlifts is squatting (and bending the knees too much) instead of hinging at the hips. Another mistake is arching or rounding the back instead of engaging the upper body and core muscles. This can lead to a lower back injury because of the pressure it causes on your back. You also need to be mindful not to overextend your neck and head and should keep it in a straight line. 

If you have a history of chronic back issues, a spine injury or are pregnant, it’s best to consult with your doctor or personal trainer first before doing this exercise. 

2. Push-ups

The push-up is beneficial for building up your upper body strength and targets your chest, triceps, back and shoulders. Although it’s a well-known exercise, it’s also one that is commonly performed incorrectly — even by experienced exercisers. 

“The nice thing about the push-up is that it can easily be modified to fit your skill level,” says Dr. Brittany Noel Robles, a certified personal trainer and OB-GYN. Some modifications include doing a push-up against the wall, or with your hands elevated on an incline to make it more challenging. Once you’ve mastered the push-up from these angles, you can take it to the floor and practice them through changing up the tempo or your hand positioning. 

“Everyone should include push-ups in their workout because they are a functional exercise that translates into real-world situations,” says Robles. “Specifically, the push-up trains the functional movement pattern of horizontal pushing, or the ability to push objects away from you.” 

3. Pallof press

The Pallof press is an anti-rotation movement that limits the rotation of your spine. It’s considered a core strength training exercise that can be easily done using a cable machine or resistance band. “Your transverse abdominis, or your internal belt, helps secure your low back as a deep muscle in your core,” says James Shapiro, an LA-based sports performance coach. “By activating it more and becoming stronger, you’ll be able to increase your strength in compound movements and increase activation in your rectus (your six-pack).”

There are variations that allow you to efficiently work out your core. To perform this motion you’ll need a resistance band tied to a power rack (or a sturdy base) or a cable machine with a handle set up depending on whether you’ll be standing or kneeling. You can do this movement by standing in a staggered stance, half-kneeling or tall-kneeling on the ground. If you have lower back issues, the Pallof press can be performed either seated or on your back on the floor. Shapiro recommends that beginners start with very light weight and hold the position as they breathe.

4. Inverted row

The inverted row is an exercise that beginners and advanced exercisers can do to strengthen their upper back. It also improves scapular retraction, which can help prepare you to do pull-ups if your goal is to master them. Typically the inverted row can be done using TRX suspension straps or using the bar from a barbell positioned on a rack above you while you’re in an angled horizontal position. Your arms should fully extend above you, while keeping your body hovered above the floor. 

“To make the inverted row more challenging, you can lower the bar, walk your feet forward, raise your feet up on a box or add weight,” says Chris Matsui, a certified strength conditioning specialist and USA Weightlifting coach. If you need a modification, he suggests walking your feet further back, raising the bar up or bending your knees.

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5. Split squats

The split squat is a single leg exercise that forces you to use your core for balance. It targets your glutes, quads and hamstrings. There are also several ways to do them to make them easier or harder, depending on your fitness level. “It’s not a technical exercise, so it’s easier to do with less compensation patterns to worry about,” Matsui says.

The split squat can be done using dumbbells, a barbell, kettlebells or your own bodyweight. To make the exercise harder, you can place the back foot on an elevated surface to perform a Bulgarian split squat (another variation of the split squat) or to modify it, you can keep your back foot on the floor and use your own bodyweight. 

6. Dumbbell squat to press

The dumbbell squat to press, also known as a thruster, is a compound exercise that starts in a front squat position and ends in an overhead press. This full body movement can be done using dumbbells, a barbell or kettlebells. It’s a power exercise intended to be performed quickly as you move from a squat to press. 

“From a conditioning standpoint, with adequate weight and the right tempo, this full-body movement can really jack up the cardiovascular demand,” says Shinekwa Kershaw, a personal trainer at Blink Fitness. She suggests that if you have knee limitations make sure to only squat to parallel or just above that. This can also be performed as a seated squat on a box or chair. If you have issues overhead pressing, another option Kershaw suggests is doing a squat to bicep curl.

7. Squats

The traditional squat is an important exercise because it targets the muscles in your lower body, such as your glutes, quads, hamstrings, abdominals — even your upper body. You can load the squat using dumbbells, barbells, kettlebells and sandbags. “Not only is the squat a functional move that mimics everyday life, such as sitting and standing in a chair, it increases our anabolic hormones and is important for spine and core strength,” explains LA-based fitness trainer Natalie Yco.

There are also different squat variations such as squat jumps, single leg squats, barbell back squats, front squats, goblet squats, sumo squats and more. “Squats strengthen the muscle around the knee to help prevent knee injuries and may help improve flexibility while moving through a deeper range of motion,” says Yco.

If you’re new to squats and have yet to master the move, Yco suggests trying out wall squats with a stability ball placed between your back and a wall. Start in a standing position with your feet shoulder-width apart and back against the ball, and lower into a seated position by bending your knees at a 90-degree angle. The goal is to keep your lower back firmly against the ball. This modification takes stress off your lower back and makes it easier to squat down. 

8. Kettlebell swing

Kettlebell exercises have become popular even beyond the CrossFit crowd. One exercise in particular that is a favorite among fitness experts is the kettlebell swing. The full-body exercise uses your hips, core, hamstrings, glutes and upper body to produce an explosive movement. It’s an excellent way to get cardio in while also strengthening your posterior chain (the back of your body).

“I love the two-handed kettlebell swing because it is an exercise that builds total-body strength and also improves your cardiovascular fitness,” says Jennifer Conroyd, a certified ACE trainer and USA Track and Field Coach. Before performing the kettlebell swing (or any other kettlebell exercise), you should have an expert with kettlebell training teach you the proper technique. Kettlebell training is all about mastering the technique first before swinging or snatching heavy kettlebells. 

“It is truly a phenomenal all-in-one exercise and It’s important to focus on good posture and using your hips to generate the movement,” says Conroyd. If you’re just learning to swing, she suggests modifying the move by decreasing the weight of the kettlebell until you feel comfortable with the movement. If you have shoulder or lower back injuries, you may not be the best candidate for kettlebell swings and should consult your doctor or physical therapist before trying them.

To help monitor step counts and set daily step goals, invest in a smart watch or a step counting app on your phone. For added motivation, enlist the help of friends and family to walk alongside you. The more you exercise during treatment as well as during the months and years after diagnosis, the greater chance you have of beating cancer and improving quality of life. And once you can easily meet the 5,000 steps a day goal, the option to pursue even greater levels of physical activity, including resuming your former active lifestyle, will seem less of an insurmountable goal.

The American lifestyle is a busy – but sedentary – one. In an average day, one in four people spend eight hours sitting at desk jobs, nearly three hours in front of the TV, and around half an hour commuting to and from work.

And it’s showing up in their health – with only a quarter of U.S. adults getting the federally-recommended 150 minutes of weekly exercise. Some 117 million live with one or more preventable chronic diseases, and Harvard researchers report as many as 70 percent of adults could be considered obese under expanded guidelines.

But while a long-term exercise plan is all good and well, some fitness and health experts are advising a jumpstart, with a little shortcut.

There’s a million different options and price points: from a $15-dollar jump rope for five minutes of skipping each day (which I wrote about last month) to $700 infrared sauna blankets.

“Exercise is great for those who can and want to do it, but ‘exercise’ is not necessary for health benefits. Any physical activity is healthful, and physical activity is what we do in daily life,” I-Min Lee, professor of medicine at Harvard Medical School, told The Independent. “We don’t need to ‘exercise’ to reap health benefits.”

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Cheat day, every day

Just five minutes of shoveling while gardening, vacuuming the living room carpet and even scrubbing shower tile can help a 150-pound person burn 150 calories an hour, the American Heart Association says.

But really it depends on what you’re looking to gain. For some people that might be losing some pounds, so running with a weighted vest on can help burn more calories, faster.

Others may be concerned about mobility, and could add hand and ankle weights to a routine. Gradually increasing the amount of weight will help improve muscle strength, metabolism, bone density and prevent injuries.

Or perhaps it’s getting stronger. Running up stairs in an exoskeleton – a robotic-looking, wearable “suit” made of plastic and metal – can amplify movement which builds strength and stamina over the course of a workout. But the cost investment is real – the average price is $1,500 but stretch up to $4,000.

At-home trampolines – a trend which gained popularity in the pandemic – offer a low impact way to boost strength and heart health.

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But does a few minutes a day make a difference? “It’s not the duration of the exercise that matters in these instances – it’s the intensity,” UCLA Health doctors explained.

Robin Arzón, Peloton’s vice president of fitness programming, also said in a statement that just 15 minutes of any exercise can do the trick. “These quick routines can be just as effective for cardiovascular health and our ability to increase strength and endurance, while still maintaining focus,” she noted.

But if you’ve been off the exercise game for a while, fitness experts advise taking precautions first.

“Think of the time and work it took to get to your previous fitness level,” athletic trainer Jason Cruickshank said. “You’re not being fair to yourself if you think you’ll jump back in at the same spot.”

Keep it up

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Consistency is key, and people can stay on top of exercise by removing the decision making. Lay out workout clothes ahead of time and set an alarm on your phone to make sure you stay on schedule.

Feel that your job is what’s holding you back? Walking pads can help busy workers meet their step goals, and chairs with pedals keep legs active while sitting for a long time. The priciest pads range from $400 to $1,400, although some are around $100. The pedal chairs also vary in price, typically selling for $200 to $1,000.

But walking doesn’t have to feel like a Herculean task.

Adding to your step count is as easy as putting on a new episode of your favorite podcast then going for a neighborhood walk, getting lunch at the sandwich shop a few blocks further away from the office, or deciding to take the long way home.

Try to find something that will hold your attention for around 30 minutes, the recommended amount of moderate exercise you need each day to lose weight.

But if you do make it to the gym, pair that Netflix binge with time on a stationary bike or treadmill. You can get caught up on your favorite shows and improve your heart, lung, bone and muscle health.

Cheap and cheerful

By all means if you have the money, give the crazy fitness cheat a try.

That could mean an AI-powered yoga mat that makes sure you’re holding the right posture for a smarter stretch or some $1,500 Jetboots that reduce soreness and improve circulation after a strenuous workout. Lying on a $1,200 red light mat promises muscle recovery and pain relief, as well.

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A home gym system might see you spend a few thousand dollars – such as a bike, smart fitness mirror or rowing machine – but many of those once-trendy machines may become passé too quickly.

Beth Czerwony, a Cleveland Clinic registered dietitian, sounded a note of caution on expensive fads.

“When trying out a new way to work out or improve their health, they may be setting themselves up for failure because they may not be doing those methods correctly (either using fad supplements or pricey equipment or even using the incorrect form when exercising) or may have a health condition that would interfere with that method,” she said.

Still, there are plenty of inexpensive options. When it came to my five minutes of jump rope each day, I opted for a $15 rainbow LED version, to brighten up the experience. And for only a few dollars more, weighted jump ropes, of up to five pound, can quickly sculpt your upper body and core.

People trying to perfect the perfect push-up could opt for special pads to help their position and grip for only $25. The pads reduce strain on the wrists and hands, and the handles rotate to better engage different parts of the upper body.

Vibration plates help improve circulation, muscle building and weight loss for under $100. The Mayo Clinic says they can even reduce back pain and bone loss, as well as improve strength and balance in older adults.

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Enlist a distraction

Try cheating on that fitness cheat. If you find it hard to be consistent with exercise or, well, that it’s just plain boring, combine it with other things.

Play with a balloon like you did when you were a kid, or dance to songs that will raise your heart rate to 171 beats per minute: a tempo that can make physical work feel easier and boost heart health.

Meet a friend for a brisk walk or jogging and gab your way through several miles.

Track your progress to stay focused. And for extra fun, map out a walking route or run that draws a little picture, on the exercise tracking app Strava. Your fellow runners will appreciate it.