THE BEST EXERCISES FOR BEGINNERS

These are the greatest moves for gym newbies, plus an expert-approved routine to jump-start your gains.

- KEVIN GRAY

WHETHER YOU'RE brand-new to working out or are returning from a long hiatus, mastering the fundamentals is key to successful progression in the gym. So put down that barbell and slowly back away.

"A beginner should always focus on technique first before even touching heavy weights," says Jim Smith, C.P.P.S., owner of Diesel Strength and Conditioning. "Adding weight before you're ready has a cascade effect that results in poor range of motion and technique. It makes the movement fall apart."

But that doesn't mean you can't still get in a great workout. Smith notes that improving your technique, body positioning, and range of motion across a variety of basic movement patterns including horizontal and vertical presses and pulls, hinge movements, squats, and core work-should be your priority. When you're just starting out, they're better indicators of progress than how many plates you can lift.

Once you've mastered the fundamentals using newbie-friendly equipment like dumbbells, trap bars, and your own body weight you'll be ready to move on to heavier, more complex moves.

"You've got to earn the right to put a barbell in your hands," Smith says.

SPLIT SQUAT (Squat)

• WHY DO IT: The split squat benefits ankle, knee, hip, and core stability, while also improving coordination and balance.

• DO IT: Stagger your feet about a foot or so apart. Keeping your torso upright, lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

• SMITH SAYS: “Try doing this move barefoot to help restore the arch in your foot, which is critical to your gait and ‘anchoring’ for heavier lifts.”

SUITCASE DEADLIFT (Hip Hinge)