As a trainer, fitness editor and all-round fitness nerd, I get a lot of joy from seeing the needle move in my own training, but also with my clients. And to set them up for success, we always work on foundational, functional strength and movement patterns — think squats, presses, deadlifts and pulls — and basic mobility before we move on to anything else.

That's because if you can't master the basics, the loads shouldn't increase and your variations should wait, unless you have an injury or health condition which prevents you from performing certain moves, of course.

I teach a lot of people in their 50s and 60s, and while some of these clients love the gym, others want to exercise at home with little gym equipment, so that's when I use a "back to basics" approach, which is exactly what these beginner-friendly exercises are.

Take a look below if you need some inspiration and let me know your thoughts — and you results — in the comments below.

Here they are. You can use the best kettlebells or dumbbells, or light plates if you prefer.

Normally, I'd have clients learn the overhead press first, then move straight to the Arnold press variation. Why? Because this press uses rotation as you lift, meaning all three of the shoulder heads get stronger, making your routine a bit more well-rounded without having to do more.

You still build pressing power and work your upper chest, upper back and triceps, but with a little twist as you go.

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