{"id":768368,"date":"2026-07-17T13:59:10","date_gmt":"2026-07-17T13:59:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/768368\/"},"modified":"2026-07-17T13:59:10","modified_gmt":"2026-07-17T13:59:10","slug":"its-the-move-id-put-in-everyones-hands-on-day-one-a-trainer-recommends-this-one-dumbbell-exercise-for-people-who-are-new-to-strength-training","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/768368\/","title":{"rendered":"\u201cIt\u2019s the move I\u2019d put in everyone\u2019s hands on day one\u201d\u2014a trainer recommends this one dumbbell exercise for people who are new to strength training"},"content":{"rendered":"

Strength training is one of the best ways to ensure you can keep moving well for longer as you get older.<\/p>\n

Using weights can seem intimidating at first, but once you master a few fundamental movements, there\u2019ll be no stopping you.<\/p>\n

<\/p>\n

Stevie Griffin, a trainer at the workout app Ladder<\/a> and specializes in dumbbell workouts, has a top strength exercise for total newbies.<\/p>\n

Latest Videos From<\/p>\n

\u201cThe goblet squat is one of my favorite exercises because I truly believe it\u2019s one of the best movements for building a strong foundation,\u201d Griffin explains.<\/p>\n

\u201cIt teaches you how to squat with great form, brace your core, and build real lower body and total body strength all at once,\u201d she tells Fit&Well.<\/p>\n

You may like<\/p>\n

\u201cIt\u2019s the move I\u2019d put in everyone\u2019s hands on day one.\u201d<\/p>\n

According to the trainer, it also translates well to everyday movement.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\u201cWhether you\u2019re sitting down, standing up from a chair, picking something up off the floor, climbing stairs, or carrying groceries, you\u2019re using the same movement pattern,\u201d Griffin says.<\/p>\n

\u201cBuilding strength in these foundational movements can make everyday tasks feel easier and help support mobility and independence as we age,\u201d she adds.<\/p>\n

How to do the goblet squat<\/p>\n

Sets: 1 Reps: 8-15<\/p>\n

How to do it:<\/p>\n

Stand with your feet shoulder-width apart (or just wider) and your toes pointing slightly out. Keep your feet flat on the floor throughout the exercise.Hold one end of a dumbbell with both hands close to your chest, elbows tucked in, shoulders back and core engaged.Push your hips back and bend your knees to move your butt back and down, as if sitting into a chair, while keeping your chest upright.Press through the full surface of your heels and squeeze your glutes to push back up to standing.Make sure your knees don\u2019t cave in during the movement.<\/p>\n

Good form is essential during any type of strength training, but particularly when squatting in order to avoid injury and get the most benefits out of the movement.<\/p>\n

Start with a light dumbbell or even a kettlebell<\/a> and \u201cfocus on moving well before adding more weight,\u201d Griffin advises.<\/p>\n","protected":false},"excerpt":{"rendered":"Strength training is one of the best ways to ensure you can keep moving well for longer as…\n","protected":false},"author":2,"featured_media":768369,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-768368","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/768368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=768368"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/768368\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/768369"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=768368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=768368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=768368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}