The BEST Workout for Beginners
March 14, 2026If you’re a beginner and wondering what a total body workout should actually look like, this is a perfect place to start.
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A properly structured total body workout should train every major movement pattern in one session so you build strength, muscle, coordination, and athleticism without spending hours in the gym.
In this workout, Jeff Cavaliere shows how a simple but effective beginner workout can cover all the essentials:
DB Drop Squat – build lower body strength and explosiveness
1-Arm Dumbbell Press – develop shoulder strength and core stability
Chest Supported Row – train the upper back safely and effectively
Bodyweight Split Squat – improve single-leg strength and balance
Rollups – strengthen the core and improve spinal control
This type of beginner total body workout routine helps you build a foundation for muscle growth, strength, and athletic performance while keeping the workout simple and efficient.
Whether you’re new to the gym, starting your fitness journey, or looking for a beginner strength training workout, this routine trains the body the way it was meant to move.
Start here, master the movements, and you’ll build the strength needed to progress to more advanced workouts.
For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
