← Blog · Training · Jun 26, 2026
Why Beginners Should Start with the Big 5 Lifts
If you're new to strength training and don't know where to begin, the answer is more simple than you think. Five fundamental movements build total-body strength and form the foundation of everything else.
Walk into most gyms and you'll find hundreds of machines, dozens of cables, and an overwhelming number of exercises to choose from. For a beginner, this is like standing in front of a 200-item menu at a restaurant you've never visited.
The good news: you don't need most of it. At least not yet.
The most effective thing a beginner can do is focus on five fundamental movement patterns and get genuinely good at them before adding complexity. In ACE these are also called Activities for Daily Living, meaning you do them as part of life.
The Squat
Trains the quads, hamstrings, glutes, and core simultaneously. It's the most natural human movement pattern — we squat to sit down — and one of the best indicators of lower body strength and mobility. Start with a goblet squat before moving to barbell variations.
The Hip Hinge (Deadlift)
Teaches you to load and extend through your hips — a pattern most people lose from sitting all day. Builds posterior chain strength that protects your spine and improves posture.
The Horizontal Push (Bench Press)
Builds the chest, shoulders, and triceps. A solid push-up is a more valuable starting point than most people give it credit for.
The Horizontal Pull (Row)
Balances all that pushing. Most beginners are too heavy on pressing and too light on pulling — this imbalance leads to shoulder problems over time.
The Overhead Press
Builds shoulder strength and stability, requires the whole body to coordinate, and serves as a great diagnostic for mobility restrictions.
These five movements hit every major muscle group, mirror real-life movement patterns, and provide the highest return on your time. Get strong at these and everything else in the gym becomes easier to learn.