Beginner Moves

Let’s make the first move.

Progressive phases
At home and gym-friendly
Postpartum-friendly
Get started for free

What is Beginner Moves?

Your Beginner Exercise Program

Beginner Moves is the perfect place to start, or start again after recovering from sickness or injury. Featuring beginner home and gym workouts expertly crafted by Dr. Brandon Moss, PT, this is a safe and progressive method of building strength and coordination. With this rock-solid foundation, you can confidently advance to more challenging exercises. Ready to begin?

Who is it for?

At-Home Workouts for Beginners

The best workout apps for beginners lay a foundation you can build and rebuild upon, whether you’re new to the gym or recently back in the saddle.

Benefits

Why Beginner Moves?

This is your launchpad: a place to build or rebuild a foundation of strength. With flexible workout lengths, built-in modifications, and the Moves community to cheer you on, it’s that much easier to stick with your newfound fitness routine.

  1. Progressive Phases
    Beginner Moves starts from the beginning and builds as you do, with increasingly challenging phases that progress slowly but surely.
  2. Move Anywhere
    Healthy habits are muscles, too. Build consistency in the gym and on the go—Beginner Moves is designed to travel with you.
  3. From Any Starting Point
    Whether you’ve never worked out or are eager to return to your old routine, Beginner Moves provides a foundation that helps you progress without burning out.

Program Details

Difficulty

Beginner Moves is key for building strength and mobility that help you advance to the next level, regardless of where you start. Beginner Moves starts with 3 workouts per week, and gradually progresses to 5 workouts per week, so by the end of the 6th week of the program, you are ready to join in on Weekly Moves! 

Time Commitment

  • 6 weeks
  • 3-4x/week
  • 23 workouts total
  • 30-45 min per workout

Beginner Moves was designed to be a consistent, sustainable workout for newcomers. We offer shorter variations to fit your busy schedule and a manageable weekly workout load so you can build momentum while building stamina and muscle. 

Schedule

  • Upper body
  • Lower body
  • Conditioning cardio
  • Back + chest
  • Full body

This beginner exercise program targets all the major muscle groups, as well as conditioning cardio. Strength workouts for beginners are best when scheduled on a rotating basis; while one muscle group builds and recovers, you can work another. 

Equipment

  • Dumbbell
  • Bands
  • Elevated step

If you don’t have dumbbells or resistance bands on hand, heavy household objects like cans, books, or a gallon of milk will do the trick. A piece of furniture or flight of stairs can sub for an elevated step. And if all else fails, Moves offers no-equipment modifications right from the app!

Program Overview

Difficulty
Beginner
Program
6 weeks
Workouts
Cadence
23
Avg. length
30 - 45 min
Schedule
  • Upper body
  • Lower body
  • Conditioning cardio
  • Back + chest
  • Full body
Equipment
  • Dumbbell
  • Bands
  • Elevated step

‍

Get started for free

What is Beginner Moves?

Your Beginner Exercise Program

Beginner Moves is the perfect place to start, or start again after recovering from sickness or injury. Featuring beginner home and gym workouts expertly crafted by Dr. Brandon Moss, PT, this is a safe and progressive method of building strength and coordination. With this rock-solid foundation, you can confidently advance to more challenging exercises. Ready to begin?

Who is it for?

At-Home Workouts for Beginners

The best workout apps for beginners lay a foundation you can build and rebuild upon, whether you’re new to the gym or recently back in the saddle.

Benefits

Why Beginner Moves?

This is your launchpad: a place to build or rebuild a foundation of strength. With flexible workout lengths, built-in modifications, and the Moves community to cheer you on, it’s that much easier to stick with your newfound fitness routine.

  1. Progressive Phases
    Beginner Moves starts from the beginning and builds as you do, with increasingly challenging phases that progress slowly but surely.
  2. Move Anywhere
    Healthy habits are muscles, too. Build consistency in the gym and on the go—Beginner Moves is designed to travel with you.
  3. From Any Starting Point
    Whether you’ve never worked out or are eager to return to your old routine, Beginner Moves provides a foundation that helps you progress without burning out.

Program Details

Difficulty
Beginner

Beginner Moves is key for building strength and mobility that help you advance to the next level, regardless of where you start. Beginner Moves starts with 3 workouts per week, and gradually progresses to 5 workouts per week, so by the end of the 6th week of the program, you are ready to join in on Weekly Moves! 

Time Commitment
6 weeks
  • 6 weeks
  • 3-4x/week
  • 23 workouts total
  • 30-45 min per workout

Beginner Moves was designed to be a consistent, sustainable workout for newcomers. We offer shorter variations to fit your busy schedule and a manageable weekly workout load so you can build momentum while building stamina and muscle. 

Schedule
Workout Routine
  • Upper body
  • Lower body
  • Conditioning cardio
  • Back + chest
  • Full body

This beginner exercise program targets all the major muscle groups, as well as conditioning cardio. Strength workouts for beginners are best when scheduled on a rotating basis; while one muscle group builds and recovers, you can work another. 

Equipment
What you’ll need
  • Dumbbell
  • Bands
  • Elevated step

If you don’t have dumbbells or resistance bands on hand, heavy household objects like cans, books, or a gallon of milk will do the trick. A piece of furniture or flight of stairs can sub for an elevated step. And if all else fails, Moves offers no-equipment modifications right from the app!

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Ready, Set, Start:

Make the First Move

Download the Moves app to try Beginner Moves free for 7 days. You’ll gain access to all of our beginner exercise programs and beyond, plus additional resources and the ability to track your progress.

Get started for free
Disclaimer: Signing up will enroll you in a recurring Moves App subscription. You may cancel at any time.

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A 16-week marathon training plan with four weekly runs, targeted strength and mobility, and progressive race prep—ideal for intermediate runners chasing their best 26.2.
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Commit Marathon Guide

A 16-week marathon training plan with four weekly runs, targeted strength and mobility, and progressive race prep—ideal for intermediate runners chasing their best 26.2.
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