Building muscle as a beginner: 8 foundational lifts

Choose from a squat or chair rise, hip hinge or Romanian deadlift, lunge, horizontal push, horizontal pull, overhead push, vertical pull, and trunk stability move such as a plank or carry. Machines, dumbbells and bodyweight versions all count.

Begin with 4–6 moves per session for 1–3 controlled sets. You do not need every pattern on the same day. Two or three full-body sessions with recovery between them is a workable start.

Record load, reps, effort and range of motion. Once your sets look consistent across a few sessions, add a little load or a rep. Stop or change a movement if it causes sharp pain.

Muscle gain takes time, enough food and sleep. Give a routine more than one week before judging it.