5 Exercises Every Beginner Should Do in the Gym

Starting a fitness journey can be overwhelming, especially for beginners stepping into a gym for the first time. They ought to have basic knowledge or some sort of guidance about the exercises they’re doing.

While the internet will lead you to believe that weird exercises and fancy diets will help you achieve your fitness goals, don’t let it fool you. Building a physique is quite simple if you don’t over-complicate it with unnecessary stuff found on the internet.

So, here’s the secret to building a good physique – Incorporate key exercises into your workout routine in order to build a solid foundation and achieve optimal results. Now the question you’re going to ask is what are these KEY EXERCISES?

Firstly, these are not some strange variations that you see fitness influencers doing on the internet. These are just the simple movements gym-goers have been doing for a long time. And it’s because they work. These movements, when done correctly, will provide you with maximum results.

Therefore, in this article, we’ll discuss five exercises that every beginner should do in the gym. We’ll explore the benefits, how to perform each exercise correctly, and suggest a suitable rep and set range. Without further ado, let’s get started.

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#1 Exercise: Barbell Squats

Benefits: Barbell squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They help improve lower body strength, stability, and overall functional movement.

How to do them:

• Grab the bar with weight on it and step back a few steps.
• Stand with your feet shoulder-width apart, toes slightly turned out.
• Engage your core and maintain a neutral spine.
• Lower your body by bending at the knees and hips, as if sitting back into a chair.
• Keep your chest lifted and heels on the ground.
• Go as low as you comfortably can, ensuring your knees do not extend beyond your toes.
• Push through your heels to return to the starting position.

Rep and Set Range: Aim for 3 sets of 10-12 reps, gradually increasing the weight as you progress.

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#2 Exercise: Bench Press

Benefits: The bench press primarily targets the chest muscles (pectoralis major and minor), as well as the triceps and anterior deltoids. It helps build upper body strength, size, and pushing power.

How to do it:

• Lie flat on a bench with your feet firmly planted on the ground.
• Grasp the barbell with a grip slightly wider than shoulder-width apart.
• Lower the barbell towards your chest, keeping your elbows at a 45-degree angle.
• Press the barbell back up to the starting position, fully extending your arms.

Rep and Set Range: Aim for 3 sets of 8-10 reps, gradually increasing the weight as you progress.

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#3 Exercise: Seated Overhead Press

Benefits: The overhead press targets the shoulder muscles, primarily the deltoids. It helps develop shoulder strength and stability and improves posture.

How to do it:

• Sit on a chair with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder level.
• Press the weight overhead by extending your arms, without locking out your elbows.
• Lower the weight back down to your chin level with control.
• Press the weight back up to the starting position.

Rep and Set Range: Aim for 3 sets of 8-10 reps, gradually increasing the weight as you progress.

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#4 Exercise: Lat Pulldowns

Benefits: Lat pulldowns target the muscles in your upper back, specifically the latissimus dorsi (lats). They help improve back strength, posture, and pulling movements.

How to do them:

• Sit on a lat pulldown machine with your knees positioned under the pads.
• Grasp the bar with a wide overhand grip, slightly wider than shoulder-width apart.
• Keep your chest lifted and engage your core.
• Pull the bar down towards your chest, focusing on squeezing your shoulder blades together.
• Slowly release the bar back up to the starting position, maintaining control.

Rep and Set Range: Aim for 3 sets of 10-12 reps, gradually increasing the weight as you progress.

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#5 Exercise: Lunges

Benefits: Lunges are a unilateral exercise that targets the quadriceps, hamstrings, glutes, and calves. They help improve leg strength, balance, and stability.

How to do them:

• Stand with your feet hip-width apart.
• Take a step forward with one leg, keeping your torso upright and your core engaged.
• Lower your body until both knees are bent at a 90-degree angle, with your front knee aligned with your ankle.
• Push through your front heel to return to the starting position.
• Alternate legs and repeat the movement.

Also Read: How Often Should You Work Out Per Week?

Rep and Set Range: Aim for 2 sets of 12-15 reps on each leg, gradually increasing the weight or difficulty as you progress.

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