# Total Body Strength Training For Beginners [Just 7 Exercises!]

Source: https://www.youtube.com/watch?v=DTt1SXSO5Is
Recap page: https://rapidrecap.app/video/DTt1SXSO5Is
Generated: 2026-01-01T13:38:33.325+00:00

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## Quick Overview

Dr. Jared outlines a complete total body strength training program for beginners using only seven fundamental exercises: two upper body presses, two upper body pulls, a squat, a hinge, and a lunge, recommending 2-3 sets of 10-15 repetitions for all movements while prioritizing perfect form.

**Key Points:**
- The seven essential exercises for total body strength training are the horizontal press, vertical press, horizontal pull, vertical pull, squat, hip hinge (deadlift), and lunge.
- For the horizontal press (bench press/push-ups), cues include pulling shoulder blades together and dropping elbows 30 to 45 degrees for shoulder health and better pec activation.
- The vertical press (overhead press) requires tucking shoulder blades down and back with the chest high, ensuring the shoulders move forward slightly rather than flaring out or going behind the neck.
- Horizontal pulls (rows) emphasize pulling the elbow behind the body rather than pulling the weight to the chest to maximize activation of the muscles between the shoulder blades.
- The squat requires hinging at the hips first, keeping the chest tall, and ensuring knees track directly in line with the toes to prevent knee pain.
- The hip hinge (deadlift) teaches rounding at the hips while keeping the back straight, focusing the work on the glutes and hamstrings.
- Weekly scheduling options include one full-body day, two days splitting pressing/squat/hinge from pulling/vertical movements, or three days dedicated to pressing, pulling/hinge, and lunges/choice, respectively.

**Context:** Dr. Jared, a physical therapist, presents a concise, equipment-flexible strength training routine designed for beginners, utilizing only seven core movements to ensure complete total body coverage using items like dumbbells, barbells, and bands. The focus of the instruction is on providing simple, effective cues for proper performance in each lift to maximize muscle activation and prevent common injuries, especially around the shoulder joint.

## Detailed Analysis

The comprehensive total body routine consists of seven exercises covering all movement patterns: upper body pushing (horizontal press, vertical press), upper body pulling (horizontal row, vertical pull), and lower body work (squat, hip hinge/deadlift, lunge). For all exercises, the recommended volume is 2-3 sets of 10-15 repetitions, stressing that form must remain perfect throughout, indicating a need to reduce load if form breaks down on the last two reps. Specific attention is given to technique; for instance, the bench press requires retracted shoulder blades and slightly tucked elbows (30-45 degrees), while the overhead press demands shoulder blades tucked down and back. The row focuses on pulling the elbows behind the body, and the pull-up requires a full eccentric (lowering) phase. Lower body movements emphasize functional patterns: the squat starts with a hip hinge and requires knees tracking over toes, the deadlift focuses on hinging at the hips while keeping the back straight to load the glutes and hamstrings, and the lunge often benefits from a reverse setup to better tolerate knee pain. Finally, Dr. Jared provides three scheduling templates based on workout availability: one day for total body, two days split across movement patterns, or three days split by pressing, pulling/hinge, and a final day for lunges and accessory work.

### Seven Core Exercises

- Horizontal Press
- Vertical Press
- Horizontal Pull
- Vertical Pull
- Squat
- Hip Hinge
- Lunge

### Upper Body Pushing Cues

- Bench press demands retracted shoulder blades and elbows dropped 30-45°
- Overhead press requires tucking shoulder blades down and back to move elbows forward slightly

### Upper Body Pulling Cues

- Horizontal pull cue is pulling the elbow behind the body for upper back activation
- Vertical pull requires focusing on pulling the chest to the bar and controlling the eccentric phase

### Lower Body Fundamentals

- Squat starts with a hip hinge and requires knees to track in line with toes
- Deadlift teaches hinging at the hips to protect the back while loading glutes/hamstrings

### Unilateral Work Details

- Lunges can be forward or reverse; reverse lunges often better tolerated if knee pain exists
- Wider base of support adds balance to the lunge equation

### Programming Recommendations

- Aim for 2-3 sets of 10-15 reps for all exercises, prioritizing perfect form over hitting rep targets
- Three weekly schedules are offered: full body once weekly, or split across two or three days based on pressing/pulling/lower body focus