10 Best Exercises to Do at the Gym for Beginners

10 Best Exercises to Do at the Gym for Beginners

Fitness is a Journey, Not a Destination

If you’re new to the gym or exercise in general, it can be tough to know where to start. Should you focus on cardio or strength training? Should you use machines or free weights? What sets and reps should you do? The good news is, there’s no one right answer – you just need to find the exercises that work for you and your goals.

1. Squats

Squats build strength in your legs, glutes, and core. To do a squat:

1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Engage your core and keep your chest up as you lower your hips back and down, like you’re sitting in a chair.
3. Stop when your thighs are parallel to the floor.
4. Push up through your heels to return to standing.

2. Lunges

Lunges work your legs and glutes and can help improve balance. To do a lunge:

1. Start standing with your feet hip-width apart.
2. Step your right foot forward and bend your right knee, keeping your left foot in place.
3. Lower your body until your right thigh is parallel to the floor and your right knee is directly over your ankle.
4. Push back up through your right foot to return to standing, then repeat on the other side.

3. Push-Ups

Push-ups work your chest, triceps, and shoulders and can be modified for any fitness level. To do a push-up:

1. Start in a high plank position with your hands shoulder-width apart and your core engaged.
2. Lower your body by bending your elbows, keeping your body in a straight line.
3. Push back up to high plank, then repeat.

4. Rows

Rows strengthen your back and biceps. To do a row:

1. Start by standing with your feet hip-width apart, with a slight bend in your knees.
2. Bend over at the waist, keeping your back flat and your core engaged.
3. Hold a weight in each hand with your palms facing your body.
4. Engage your back muscles to pull the weights up towards your chest, keeping your elbows close to your body.
5. Lower the weights back down, then repeat.

5. Deadlifts

Deadlifts work your legs and back and can be done with a barbell or dumbbells. To do a deadlift:

1. Start with your feet shoulder-width apart, with the weights on the ground in front of you.
2. Bend down and grasp the weights with a shoulder-width grip.
3. Engage your core and drive your heels into the ground as you lift the weights to mid-thigh level, keeping your back flat.
4. Lower the weights back down, then repeat.

6. Planks

Planks work your core muscles and can be done on your forearms or hands. To do a plank:

1. Start in a high plank position with your hands or forearms shoulder-width apart.
2. Engage your core and hold your body in a straight line from head to heels.
3. Hold for up to 60 seconds, then release.

7. Step-Ups

Step-ups work your legs and glutes and can be done with a step or bench. To do a step-up:

1. Start standing in front of a step or bench.
2. Step your right foot onto the step and press through your heel to lift your body up onto the step.
3. Lower your body back down, then repeat on the other side.

8. Crunches

Crunches work your abs and can help improve core stability. To do a crunch:

1. Start lying on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head and engage your core.
3. Lift your head, neck, and shoulders off the ground, bringing your chest towards your knees.
4. Lower back down, then repeat.

9. Bicep Curls

Bicep curls work your biceps and can be done with dumbbells or a barbell. To do a bicep curl:

1. Start standing with your feet shoulder-width apart and a weight in each hand.
2. With your palms facing forward, engage your biceps to lift the weights towards your shoulders.
3. Lower the weights back down, then repeat.

10. Shoulder Presses

Shoulder presses work your shoulders and can be done with dumbbells or a barbell. To do a shoulder press:

1. Start standing with your feet shoulder-width apart and a weight in each hand.
2. With your palms facing forward, lift your arms to shoulder level.
3. Press the weights overhead, keeping your core engaged and your back straight.
4. Lower the weights back down, then repeat.

FAQs

1. How often should beginners go to the gym?

It’s recommended that beginners aim to go to the gym 2-3 times per week to start. As your fitness level improves, you can increase the number of days you go.

2. Should I do cardio or strength training first?

There’s no right or wrong answer – it depends on your goals. If your main goal is to build muscle and strength, start with strength training. If your main goal is to improve cardiovascular fitness, start with cardio.

3. How long should I rest between sets?

Rest times can vary depending on your goals and fitness level. As a beginner, aim to rest 60-90 seconds between sets.

4. How much weight should I lift?

Beginners should start with lighter weights and focus on proper form before increasing weight. Aim to lift a weight that allows you to complete 10-12 reps with good form.

5. Can I just use machines for my workouts?

While machines can be a great option for beginners, it’s also important to incorporate free weight exercises to improve functional strength and range of motion.

Conclusion

Remember, everyone starts somewhere – don’t be intimidated by the gym or discouraged if you don’t see results right away. Stick with a consistent exercise routine, focus on proper form, and be patient – the results will come.