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An expert trainer says anyone new to exercise should focus on these three moves
When I first started working out, I’ll admit I didn’t have a clue about what to do.
I followed YouTube videos and Instagram Reels, but knowing what I know now, it would have made more sense to nail some basic exercises first.
Nowadays, when I hit the gym, I have a set of moves that I track so I can see myself getting stronger and progressing.
I wanted to get an expert’s opinion on what the three most important moves to practice are if you’re new to working out, so I asked Krissy Cela.
You might know her from her social accounts (she has over 3 million followers on Instagram alone), but she’s also the co-founder of sportswear brand Oner Active and an experienced trainer.
1. Squat
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Sets: 3 Reps: 10
“Everyone’s got to do a squat,” says Cela. “Start with the bodyweight squat, then a dumbbell, then a barbell. It’s a multi-joint and muscle movement, and it’s great for your core, glutes—everything!”
This fundamental movement pattern is something we do every day, but it’s easy to get wrong once you add load, so here are some step-by-step instructions.
- Stand with your feet slightly wider than hip-width apart, toes pointing out slightly.
- Bend your knees and push your butt back to lower. Keep your knees tracking in the same direction as your toes and maintain an upright chest.
- When you’re at your lowest comfortable point, push through your heels to stand back up.
2. Deadlift
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Sets: 4-6 Reps: 6-12
“Deadlifts are great for your back and strengthen your glutes,” says Cela.
The move targets the posterior chain (the muscles running along the back of your body), which can often be weakened by long periods of sitting. Strengthening this area can make everyday movement feel easier and even alleviate aches and pains from your desk job.
Newcomers often struggle with the hip hinge movement involved in this exercise. You might want to practice with a trainer first or try Romanian deadlifts instead, which are typically done with a lighter weight and a smaller range of movement.
Alternatively, follow these step-by-step instructions:
- Stand with your feet about hip-width apart and a weight (like dumbbells, a kettlebell or a barbell) on the floor in front of your feet.
- With a slight bend in your knees throughout, hinge from the hips and push your butt back to lower and take hold of the weight.
- Engage your core and, keeping your back straight throughout, press through your heels to push the floor away, moving your hips forward to stand back up powerfully.
- Push your butt back to lower the weight to the floor with control.
3. Plank
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Sets: 3 Time: 30sec
Cela says it’s important to use your workouts to strengthen your core, not just your abs (the muscles that run down the front of your stomach).
“With core, we’re focusing on more holding movements, like planks. For abs it’s more of a crunch movement. The plank is a very good move for you to work on your trunk,” says Cela.
Here’s how to do it:
- Start on your hands and knees on the floor, with your hands under your shoulders and knees under your hips.
- Step your feet back one at a time so that your body forms a straight line from your shoulders to your heels.
- Hold this position for time, focusing on keeping your hips in alignment.
- To make it harder, lower onto your forearms, with your elbows underneath your shoulders.
