The two exercises everyone should add to their strength workouts to see results, according to an expert trainer

Joslyn Thompson Rule shares the moves with the biggest return

a woman and man in a home room setting both doing a split squat side on to the camera on a stripy rug and a small dog behind them.
(Image credit: Getty Images)

Strength training offers a wealth of benefits, from better weight management to stronger bones but getting started can feel daunting, especially with so many exercises and styles of training out there.

I spoke to Joslyn Thompson Rule, a Peloton instructor and strength-training expert who recently launched a program to simplify strength training.

"These moves take a little bit of time to get used to but once you've practiced them, you'll really feel the benefits," says Thompson Rule. "Both are foundational movements for many other exercises, like deadlifts, renegade rows and lunges."

Joslyn Thompson Rule's two favorite beginner-friendly strength exercises

1. Bear hold

If you want to build core strength—which you should do if you're interested in strength training as it will support nearly every move you do—Thompson Rule recommends this exercise.

"Your core is holding you up and the bear hold is a position that forces your core to do the work without having to think about it too much," says Thompson Rule.

How to do it:

  • Start on your hands and knees with your hands under your shoulders and knees under your hips. Keep your back flat and engage your core.
  • Curl your toes under and lift your knees just off the floor. Your weight should be evenly distributed between your hands and toes.
  • Maintaining a neutral spine, hold this position for 10 seconds or as long as you can with good form, gradually building up to 10 seconds over time.

2. Split squat

The split squat is a hybrid of a squat and a lunge, which helps you build lower-body strength while improving balance and coordination.

"You have your feet in the same position as the bottom of a lunge but you're just moving your hips up and down," says Thompson Rule. "It requires a level of control and body awareness.

"If you can't get [your rear knee] down to the floor, place some yoga blocks or some books underneath your back knee so you can use that as a reference point to reach towards."

To progress this movement, add weight, beginning with holding the end of one dumbbell in both hands in front of your chest—called the goblet position.

How to do it:

  • Stand with your feet hip-width apart and take a large step forward.
  • Engage your core and bend both knees to lower, keeping your front knee aligned over your ankle, until your rear knee is just above the floor and both knees are bent to 90°.
  • Drive through your front heel to return to the starting position.
  • Keep your torso upright, shoulders back and core engaged as you move.
  • Complete six to 10 repetitions.
Contributor

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.