5 Must-Try Exercises for New Gym-Goers: A Beginner’s Guide to Building Strength and Fitness

Posted On May 11, 2023

Starting a new exercise routine can be a daunting task, especially if you are new to the gym. With so many different machines, weights, and exercises to choose from, it can be challenging to know where to start. The good news is that there are several exercises that are perfect for new gym-goers, as they are easy to learn, provide a full-body workout, and can be customized to fit any fitness level. In this article, we will be discussing the best exercises for new gym-goers.

1. Squats

Squats are an excellent exercise for building strength in your lower body, including your quadriceps, hamstrings, and glutes. They also engage your core muscles, making it a full-body exercise. Squats can be performed with bodyweight or with weights, such as dumbbells or a barbell. As a beginner, it’s best to start with bodyweight squats to perfect your form before adding weights.

To perform a squat, stand with your feet hip-width apart and your toes pointed slightly outward. Lower your hips down and back as if you are sitting in a chair, keeping your chest up and your back straight. Push through your heels to stand back up, squeezing your glutes at the top of the movement.

2. Push-Ups

Push-ups are a classic exercise that works your chest, triceps, and shoulders. They can be modified to fit any fitness level, making them a great exercise for beginners. Push-ups can be performed on your knees or with your feet elevated on a bench or step to make them more challenging.

To perform a push-up, start in a plank position with your hands shoulder-width apart and your core engaged. Lower your body down by bending your elbows, keeping them close to your sides, until your chest touches the ground. Push back up to the starting position, keeping your core engaged throughout the movement.

3. Lunges

Lunges are another great exercise for building strength in your lower body, including your quadriceps, hamstrings, and glutes. They also engage your core muscles, making it a full-body exercise. Lunges can be performed with bodyweight or with weights, such as dumbbells or a barbell.

To perform a lunge, step forward with one foot, keeping your chest up and your back straight. Lower your hips down until your front knee is bent at a 90-degree angle, making sure your knee does not extend past your toes. Push through your front heel to stand back up and repeat on the other side.

4. Bent-Over Rows

Bent-over rows are an excellent exercise for building strength in your back muscles, including your lats, rhomboids, and traps. They can be performed with dumbbells or a barbell.

To perform a bent-over row, stand with your feet hip-width apart, holding a dumbbell or barbell in front of you. Hinge at your hips, keeping your back straight and your core engaged, until your upper body is parallel to the ground. Pull the weight towards your chest, squeezing your shoulder blades together, and then lower it back down.

5. Plank

Planks are a great exercise for building core strength, which is essential for good posture and overall stability. They can be modified to fit any fitness level, making them a great exercise for beginners.

To perform a plank, start in a push-up position, with your hands shoulder-width apart and your core engaged. Lower your body down onto your forearms, keeping your elbows directly under your shoulders. Hold this position for as long as you can, making sure to keep your core engaged throughout the movement.

In conclusion, these five exercises are some of the best exercises for new gym-goers. They are easy to learn, provide a full-body workout, and can be modified to fit any fitness level. By incorporating these exercises into your workout routine, you will build strength, improve your posture, and increase your overall fitness level.

It’s important to remember that when starting a new exercise routine, it’s essential to take things slow and listen to your body. Start with a lower weight or modify the exercise if needed. As you become more comfortable with these exercises, you can increase the weight or intensity to challenge yourself.

It’s also crucial to incorporate a proper warm-up and cool-down into your workout routine to prevent injury and aid in recovery. A few minutes of light cardio or dynamic stretching before your workout and static stretching after your workout can make a significant difference.

In summary, these five exercises, including squats, push-ups, lunges, bent-over rows, and planks, are perfect for new gym-goers. Incorporating them into your workout routine will help you build strength, improve your posture, and increase your overall fitness level. Remember to take things slow and listen to your body, and don’t forget to warm-up and cool-down before and after your workout.