When you’re starting out, it’s tempting to chase complicated routines. Don’t. A huge amount of your early progress comes from getting genuinely good at a handful of basic movements.

If I had to pick three to build a foundation, it’d be these.

1. The squat

The king of lower-body strength. Squats build your legs, hips and core, and they carry over to almost everything else you do. Start with bodyweight, groove the pattern, then add load.

2. The hinge (deadlift)

Learning to hinge at the hips — rather than rounding your back — protects you for life and builds serious posterior-chain strength. Start light, keep your back flat, and drive through the floor.

3. The press

Pushing something overhead or away from your chest builds strong, capable shoulders and arms. Whether it’s a push-up or an overhead press, master the basics before adding weight.

Master these first

Get comfortable and confident with these three and you’ll have a base you can build on for years. Fancy variations can wait — the fundamentals never go out of style.