Which Is The Best Muscle Groups For Beginners To Start? 

Muscle groups can be tricky to figure out when you’re just starting your strength training journey. It’s easy to feel lost and unsure of where to begin.

But don’t worry, focusing on the right muscle groups can make all the difference. Curious about which muscle groups to start with?

Keep reading to get your answer and kickstart your fitness routine!

What are the best muscle groups for beginners to work out first? 

a person doing bodyweight squat

When you’re just starting out on your fitness journey, it’s crucial to lay a solid foundation by targeting the right muscle groups for beginners.

So, which ones should you focus on as a beginner? Let’s dive in. 

First up, we have the major muscle groups of the body: legs, core, back, and chest. These muscle groups form the powerhouse of your body and are essential for everyday movements and functional strength.

Working out these areas helps to build a strong foundation, improve posture, and prevent injury. 

Leg exercises, such as squats and lunges, are excellent for targeting large muscle groups like the quadriceps, hamstrings, and glutes. Strengthening your legs not only enhances lower body strength but also boosts overall stability and balance. 

Next, let’s talk about the core muscles, including the abdominals, obliques, and lower back muscles. A strong core is vital for maintaining proper posture, protecting the spine, and transferring power between the upper and lower body during exercises. 

Moving on to the back muscles, which include the latissimus dorsi, rhomboids, and trapezius. Strengthening your back not only improves posture but also supports proper spinal alignment and reduces the risk of back pain. 

Lastly, we have the chest muscles, including the pectoralis major and minor. Chest exercises like push-ups and chest presses help to build upper body strength and enhance overall muscular balance. 

So why are these muscle groups ideal for beginners? Well, they’re relatively large muscle groups that respond well to resistance training, making them perfect for beginners looking to build strength and muscle mass. Plus, working out in these areas provides a solid foundation for more advanced exercises down the road. 

Which muscle groups are important to develop for beginners? 

a person showing his muscular body

YES, beginners should start by targeting specific muscles when beginning their strength training journey.  

Full-body workouts are mainly for beginners to get started with strength training, as they help the body adapt to the exercises.

When newcomers enter the gym, they may not be familiar with the exercises or their body’s responses.

Doing full-body exercises initially helps the body adjust to the movements and the introduction of weights.

In the beginning, beginners often experience extreme soreness because when they exercise, they cause microscopic tears in their muscle fibers.

This process helps build new muscle mass. The pain felt is due to inflammation and soreness as the body begins to repair these tiny tears.

Starting with specific muscle groups for beginners allows them to focus on proper form and technique, gradually building strength and confidence before progressing to more complex exercises. 

Should I focus on upper body or lower body first as a beginner? 

Deciding whether to focus on upper body or lower body exercises first as a beginner is a common dilemma.

Both upper and lower body workouts offer unique benefits, so it’s essential to consider several factors when making this decision. 

For beginners, starting with lower body exercises can be advantageous for several reasons. Lower body exercises, such as squats, lunges, and deadlifts, target large muscle groups like the glutes, quadriceps, and hamstrings.

Working these muscles not only builds strength and muscle mass but also improves overall stability and balance.

Additionally, lower body exercises often require more energy expenditure, making them effective for burning calories and boosting metabolism. 

On the other hand, prioritizing upper body exercises can also be beneficial for beginners. Exercises like push-ups, rows, and shoulder presses target muscles in the chest, back, shoulders, and arms.

Strengthening these muscles not only improves upper body strength but also enhances posture and supports daily activities like lifting and carrying objects. 

When deciding whether to focus on upper or lower body workouts first, beginners should consider their individual goals and preferences.

If building overall strength and stability is the primary objective, incorporating both upper and lower body exercises into the workout routine is ideal.

However, if there are specific areas of weakness or imbalance, beginners may choose to prioritize exercises that target those areas first. 

Is there a specific order I should train my muscles in as a beginner? 

When it comes to the order of training different muscle groups for beginners, there isn’t a one-size-fits-all approach. However, structuring your workout routine strategically can optimize muscle development and overall progress.  

One popular method is the bro split, which involves training different muscle groups on different days of the week. For example:  

  • Monday: Chest 
  • Tuesday: Back 
  • Wednesday: Rest 
  • Thursday: Legs 
  • Friday: Shoulders 
  • Saturday: Arms 
  • Sunday: Rest 

Another effective approach is the push-pull-legs (PPL) split, which divides workouts into pushing movements (e.g., chest, shoulders, triceps), pulling movements (e.g., back, biceps), and leg exercises. Here’s an example:  

  • Monday: Push (Chest, Shoulders, Triceps) 
  • Tuesday: Rest
  • Wednesday: Pull (Back, Biceps)  
  • Thursday: Rest 
  • Friday: Legs (Quads, Hamstrings, Calves) 
  • Saturday: Rest 
  • Sunday: Rest 

Alternate rest days are essential for allowing muscles to recover and preventing overtraining. Listen to your body and adjust your workout schedule as needed to ensure adequate rest and recovery.  


In conclusion, embarking on a strength training journey as a beginner may seem daunting at first, but by targeting the right muscle groups for beginners, you can lay a solid foundation for success.

Focusing on key areas like the legs, core, back, and chest provides a well-rounded approach to building strength and improving overall fitness.

Whether you choose to prioritize upper or lower body exercises first, finding the right balance and frequency of workouts is essential for progress.

Incorporating split training routines like the bro split or push-pull-legs (PPL) split can help optimize muscle development while allowing for adequate rest and recovery.

Remember, consistency, patience, and proper form are key to building strength and achieving your fitness goals.

So, don’t be afraid to experiment, challenge yourself, and enjoy the journey of becoming a stronger and healthier version of yourself. 

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