First Week of Training: Essential Tips for Surviving and Staying Consistent

Jake Stewart

January 09, 2023 • 2 min read

The Bread and Butter

The Squat stands as one of the most effective and functional exercises in any lifter’s repertoire—this holds true for absolute beginners and seasoned veterans alike, regardless of whether you’ve trained for a week or a decade. As a compound movement, squats engage multiple muscle groups simultaneously: the legs serve as the primary movers, while the core (abdominals) and various stabilizer muscles are also activated. Squats top our list not only for their efficacy but also for their versatility—they can be executed using bodyweight, dumbbells, barbells, or through adjustable stance variations. For guidance on selecting the right squat variation for your goals, explore our recent article on diversifying your leg day routine.

Upper Strength

The Bench Press secures the second position in our ranking for many of the same reasons as the Squat. As a compound lift, it targets the pectoralis major (chest), deltoids (shoulders), and triceps brachii (triceps). Its most valuable attribute, however, is scalability: even individuals who find standard push-ups challenging can adapt the Bench Press to their ability level. For those unable to handle a barbell, lighter dumbbells offer a viable starting point. The Bench Press boasts countless variations and can be readily modified to provide appropriate challenge across all experience levels.

Getting Creative

The Dumbbell Row completes our list, addressing the muscle groups not yet discussed. This final compound movement targets the posterior chain (back musculature), biceps brachii (biceps), and forearm flexors/extensors. What sets it apart from the previous two exercises is its unilateral nature: each arm operates independently, ensuring each side receives adequate stimulus. A common pitfall in bilateral exercises is the dominant side assuming a disproportionate share of the workload—a habit that can lead to muscle imbalances over time. Unilateral rowing mitigates this by promoting symmetrical muscle development, enhancing strength, physique, and even postural alignment.

Bringing It All Together

Designing a workout routine around these three foundational movements will establish a solid framework for your fitness journey. The single most critical piece of advice to emphasize is this: form must remain your highest priority when executing these exercises. Progression will occur over time, but only if the movements are performed with proper technique. For detailed guides on maximizing the efficacy of each lift, refer to our complementary articles. Progress gradually, and you will be astonished by the muscle adaptation and growth you achieve.