If you only ever performed the ten lifts below, you would still build a strong, balanced, athletic body. Each one is a compound movement that trains multiple joints at once, allows real progressive overload, and transfers directly to daily life. This guide gives you the setup, the cues, the common errors and a rep-range table you can train from today.
This is a chapter of our complete free weights guide. Pair it with the ready-made workout plan to put these lifts into a weekly schedule.
Quick reference: all 10 lifts
| # | Exercise | Primary muscles | Strength | Hypertrophy |
|---|---|---|---|---|
| 1 | Barbell back squat | Quads, glutes, core | 4–5 × 3–5 | 3–4 × 8–12 |
| 2 | Conventional deadlift | Hamstrings, glutes, back | 3–5 × 3–5 | 3 × 6–8 |
| 3 | Barbell bench press | Chest, triceps, front delts | 4–5 × 3–5 | 4 × 8–10 |
| 4 | Overhead press | Shoulders, triceps, core | 4 × 5 | 3–4 × 8–10 |
| 5 | Bent-over row | Lats, mid-back, biceps | 4 × 6 | 4 × 8–12 |
| 6 | Dumbbell Romanian deadlift | Hamstrings, glutes | 3 × 6–8 | 3–4 × 10–12 |
| 7 | Walking lunge | Quads, glutes, balance | 3 × 8/leg | 3 × 12–15/leg |
| 8 | Incline dumbbell press | Upper chest, shoulders | 4 × 6–8 | 3–4 × 10–12 |
| 9 | Shrugs | Traps | 3 × 8 | 3–4 × 12–15 |
| 10 | Goblet squat | Quads, glutes, core | 3 × 8 | 3 × 12–20 |
1. Barbell back squat
Setup: bar on the upper traps, feet shoulder width, toes slightly out. Brace your midsection as if bracing for a punch, then sit down and back until your hip crease passes your knee.
Cues: spread the floor with your feet, chest proud, knees tracking over the second toe.
Most common error: knees caving inward. Fix with a lighter load and a mini band around the knees for 2–3 sessions.
2. Conventional deadlift
Setup: bar over mid-foot, shins almost touching, grip just outside the knees. Pull the slack out of the bar, set a flat back, then push the floor away.
Cues: “chest up, hips and shoulders rise together, bar drags the legs.”
Most common error: rounding the lower back. Reduce the weight immediately — see common free weight mistakes.
3. Barbell bench press
Five points of contact: head, upper back, glutes on the bench, both feet on the floor. Lower the bar to the lower chest with elbows about 45° from the torso, then press back over the shoulders. Always use safety pins or a spotter.
4. Overhead press
Bar at collarbone height, elbows slightly in front, glutes and abs braced. Press up while moving the head slightly back, then “through the window” so the bar finishes over the mid-foot. This lift exposes a weak core faster than any other.
5. Bent-over row
Hinge to roughly 45°, flat back, pull the bar to the lower ribs, pause for one second, control it down. If your torso rises as you pull, the weight is too heavy.
6. Dumbbell Romanian deadlift
Soft knees, push hips back, dumbbells travelling close to the thighs until you feel a hard hamstring stretch at roughly mid-shin. Squeeze the glutes to stand. Best hamstring builder for home lifters.
7. Walking lunge
Long step, front shin near vertical, back knee lowered towards the floor without slamming. Excellent for fixing left/right differences and for building glutes without heavy spinal loading.
8. Incline dumbbell press
Bench at 30–45°. Lower until the dumbbells are level with the chest for a deep stretch, press up and slightly together. The best upper-chest developer you can do at home.
9. Shrugs
Straight arms, shrug vertically towards the ears, pause one second at the top. Rolling the shoulders adds nothing and irritates the joint.
10. Goblet squat
Hold one dumbbell or kettlebell at chest height, squat between your knees, elbows inside the thighs. The most beginner-friendly squat pattern in existence and a superb warm-up for heavier work.
Equipment that makes these lifts work
- Adjustable dumbbells — covers lifts 6–10
- Olympic barbell and plates — lifts 1–5
- Squat rack with safeties — essential for solo squats and bench
- Adjustable bench
- Lifting belt and straps — useful once loads get heavy
How to program them
| Goal | Reps | Rest | Weekly sets per muscle |
|---|---|---|---|
| Maximal strength | 3–5 | 3–5 min | 10–14 |
| Hypertrophy | 6–12 | 90–120 s | 12–20 |
| Endurance / conditioning | 15–20 | 45–60 s | 8–12 |
Frequently asked questions
How many of these should I do in one session?
Three to five. Two compound lifts plus two or three accessories is enough for almost everyone.
What if I have no barbell?
Swap squat for goblet squat, deadlift for dumbbell RDL, bench for dumbbell press, row for single-arm dumbbell row. See the dumbbell-only home gym guide.
How do I know the weight is right?
You should finish each set with 1–3 reps left in reserve. The weight selection guide explains the method.