This workout was created to give you an introduction to strength training. These three moves are the absolute most essential exercises that you need at a bare minimum.

This workout is for you if:

  • You are new to strength training
  • You are returning to the gym after a hiatus or injury
  • You have limited time and need a bare-minimum workout
  • You’d prefer to be doing something else but know that you need to strength train!

These moves were chosen because they strengthen the most frequent movement patterns that you make in a given day. These moves strengthen your legs, hips, gluteus, back and upper body pushing muscles. If you do nothing else, these three moves will help to keep you healthy, improve functionality, and reduce your risk of injury.


Perform 3 sets of each exercise with 30 seconds of rest in between sets. Complete all sets of each exercise before moving on to the next exercise. Complete 12 repetitions for every set. Choose a weight load where the last two repetitions are quite challenging. The first 10 repetitions should feel effortful, but mostly comfortable. Then, the last two reps should put the “work” in your “workout!”

Leg Press

Reverse Grip Pulldown

Barbell Overhead Press