What are the best exercises for a beginner to build muscle?

Squats, deadlifts or hip hinges, bench presses, rows and overhead presses form the core of an effective beginner routine, since they each train multiple muscle groups at once. A few accessory exercises like curls and lateral raises then fill in the gaps.

Do I need isolation exercises like curls to build muscle?

Not strictly, since compound lifts already train biceps, triceps and shoulders to some extent. However, adding a few isolation exercises helps develop smaller muscle groups more directly and is a useful addition rather than a requirement.

How many exercises should a beginner workout include?

A typical full-body session includes 5-7 exercises: one lower body compound, a push, a pull, an overhead movement, and 2-3 accessory exercises. This covers every major muscle group without the session running too long.

Can I build muscle using machines instead of free weights?

Yes. Machines can train the same muscle groups as free weight compound lifts and are often easier to learn, making them a solid choice for beginners. Many effective routines mix machines and free weights based on what's available and comfortable.

Are bodyweight exercises enough to build muscle?

Bodyweight exercises like push-ups, lunges and rows can build muscle, especially early on, but progress eventually needs added resistance such as dumbbells or resistance bands once bodyweight versions feel easy for high reps.

The best exercises to build muscle as a beginner

By the Bodywise Coach teamLast updated 11 August 20268 min readGeneral guidance for adults 18+

With hundreds of exercises available, it's easy to overcomplicate a beginner routine. A handful of compound lifts, supported by a few accessory movements, cover almost everything a beginner needs to build muscle effectively.

Before you start

This is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice. Speak to a health professional first if you are pregnant or recently gave birth, recovering from surgery, injury or illness, taking medication, living with a heart, lung, metabolic or joint condition, or have a history of disordered eating.

The short answer

The best exercises for a beginner building muscle are compound movements that train several muscle groups at once: squats, deadlifts or hip hinges, a horizontal push like the bench press, a horizontal pull like the row, and an overhead press. Adding a few accessory exercises, such as bicep curls, lateral raises or calf raises, fills in smaller muscle groups these compounds don't fully cover. Two to three sets of 6-12 reps per exercise, done consistently, is enough to drive progress.

Compound lifts like squats, deadlifts, bench presses and rows should form the base
A handful of accessory exercises fill gaps compounds don't fully cover
2-3 sets of 6-12 reps per exercise is enough for a beginner routine
Consistency and progressive overload matter more than exercise variety

Why compound exercises come first

Compound exercises move multiple joints and train several muscle groups in one movement, which makes them far more time-efficient than isolation exercises for a beginner routine. A squat trains your quads, glutes, hamstrings and core all at once, rather than needing four separate exercises to cover the same ground.

They also let you lift heavier loads relative to your bodyweight than isolation exercises, which drives strength gains that carry over into everyday movement and into every other exercise you do.

You don't need dozens of exercises

A beginner routine built around 5-6 compound exercises, with 2-3 accessories, covers essentially every major muscle group. More variety isn't automatically better.

The compound exercises that matter most

Core compound exercises for a beginner routine
Exercise	Main muscles trained	Common variations
Squat	Quads, glutes, hamstrings, core	Goblet squat, leg press, split squat
Deadlift or hip hinge	Hamstrings, glutes, lower back	Romanian deadlift, hip thrust
Bench press	Chest, shoulders, triceps	Dumbbell press, machine chest press
Row	Back, biceps	Seated cable row, dumbbell row, lat pulldown
Overhead press	Shoulders, triceps	Dumbbell shoulder press, machine press

The accessory exercises worth adding

Bicep curls, to directly target arms that compounds only partly cover
Triceps pushdowns or extensions, for arm size alongside pressing movements
Lateral raises, to build shoulder width that pressing alone doesn't fully develop
Calf raises, since calves get limited direct work from squats and deadlifts
Planks or dead bugs, for core stability that supports every other lift

Accessory exercises don't need to take up much of your session. One or two sets each, added after your main compound lifts, is enough to bring up smaller muscle groups without turning a 45-minute session into 90 minutes.

Putting it together in a full-body session

1. Start with your biggest compound lift
Squats or deadlifts first, while you're freshest and can lift with the best technique.
2. Add a push and a pull
A bench press or overhead press, paired with a row, keeps pushing and pulling muscles balanced.
3. Finish with 2-3 accessories
Curls, lateral raises or calf raises, done for 2-3 sets each, round out the session.
4. Aim for 6-12 reps per set
Stopping 1-3 reps short of failure keeps effort high without excessive fatigue between sessions.

A full session built this way, covering one lower body compound, one push, one pull and a few accessories, typically takes 40-55 minutes and covers every major muscle group without needing to hunt for extra exercises.

Mistakes beginners make picking exercises

The most common mistake is filling a routine almost entirely with isolation exercises, such as curls and leg extensions, while skipping the compound lifts that drive the most progress. Isolation work has its place as a supplement, not a substitute.

The second most common mistake is changing exercises every session in search of variety. Sticking with the same core exercises for several weeks lets you track progressive overload properly and build technique, which matters more early on than exercise variety.

For how many sets and reps to do on each exercise, read sets, reps and how much weight to lift.

If you're deciding between free weights and machines, see equipment compared.

Questions, answered

What are the best exercises for a beginner to build muscle?: Squats, deadlifts or hip hinges, bench presses, rows and overhead presses form the core of an effective beginner routine, since they each train multiple muscle groups at once. A few accessory exercises like curls and lateral raises then fill in the gaps.
Do I need isolation exercises like curls to build muscle?: Not strictly, since compound lifts already train biceps, triceps and shoulders to some extent. However, adding a few isolation exercises helps develop smaller muscle groups more directly and is a useful addition rather than a requirement.
How many exercises should a beginner workout include?: A typical full-body session includes 5-7 exercises: one lower body compound, a push, a pull, an overhead movement, and 2-3 accessory exercises. This covers every major muscle group without the session running too long.
Can I build muscle using machines instead of free weights?: Yes. Machines can train the same muscle groups as free weight compound lifts and are often easier to learn, making them a solid choice for beginners. Many effective routines mix machines and free weights based on what's available and comfortable.
Should I change my exercises every few weeks?: No, not as a beginner. Sticking with the same core exercises for 8-12 weeks lets you track progressive overload properly and build technique. Frequent changes make it hard to tell whether you're actually getting stronger.
Are bodyweight exercises enough to build muscle?: Bodyweight exercises like push-ups, lunges and rows can build muscle, especially early on, but progress eventually needs added resistance such as dumbbells or resistance bands once bodyweight versions feel easy for high reps.

Next steps

Where to go next, in the order that helps most.

0 of 3 read · next up: Sets, reps and how much weight to lift.