Contrary to popular belief, people do not stay out of the gym because they are lazy. People are staying out of the gym because they are afraid of not knowing what to do when they get there. The gym can be so daunting, and all those machines staring back at you can make you feel like you can’t do it. What you do not know is that everybody starts there, and soon, you will be walking around the gym like you own it. If you are struggling, there are some simple, easy workouts to start you off and get you comfortable. Here are seven exercises that will help you as a beginner in the gym!
The Treadmill
This is the perfect workout to familiarize yourself with the space and scope the scenery. When you hop onto a treadmill, you can run or walk at a comfortable pace to prepare your body for torture. While you move around on the treadmill, look around and study your environment. Once you know the gym, it stops feeling like a jungle and turns into a playground. If you are scared of not knowing how to work the settings, most treadmills have a quick-start option that will allow you to hop straight on. As you get comfortable, use the speed buttons to increase or reduce speed. Finally, don’t be afraid to fall off; that stuff only happens in skits and movies! The next exercise is a well-known lower body killer!
Squats
This popular workout is not just for girls who want a big booty! While the exercise works on your lower body primarily, a couple of these can give you a serious burn and leave you crawling for a few days! Start out by doing squats using your body weight so you are able to properly learn your form. When you are confident, you can start using some gym machinery. Start with the kettlebell and do some goblet squats, which will really help you deepen your squats. Holding the kettlebell to your chest, drop down, and feel the burn! The best part about squats is you can do them anywhere in the gym. All you need is enough space to drop low, and you are good to go!
Leg Press
This machine is both easy and fun to use! It kills many birds with one stone because it targets important muscles in the leg, like the glutes, hamstrings, and quads. The structure of the machine is comfortable, and it is a good starting point if you are looking to get into weightlifting. This is the type of machine that you will grow with, and as you get more confident and comfortable, you will pack on more weight. If you are not sure how to use it on your first try, ask a personal trainer or a friendly face. Try this next workout if you are looking for a six-pack!
Core Exercises
Exercises on the mat are perfect for shy people, but do not underestimate the burn you will get after these! As part of your cardio, you can start by doing a few of these exercises to work up a sweat and get into a gym routine. Start out with some crunches and sit-ups to work on your abdominal muscles. Add some planks and mountain climbers to work on endurance too. Looking for a real challenge? Set a timer and do each exercise for thirty seconds in rotation; you will be hating yourself after!
Romanian Deadlifts
The name of the workout is scary, but it is really simple and easy to do! Unlike the traditional deadlift, this exercise only needs a cute pair of dumbbells. Like the leg press, they do a lot of work on the major muscles in your leg in one movement. If you are looking to develop form, this hip-hinge movement is going to improve your leg days! This exercise is considered safer too, because you can do it with less weight and build your way up as you go! They are not too heavy on the back as well, so you won’t be struggling to walk for three days. The next exercise is taking it to your upper body!
Shoulder Press
If you are carrying all the weight of the world on your shoulders, grow them so you can handle it! Shoulder presses are such a good workout for building stability and strength. If you want to dip your toes into weight training, beginning with your shoulders is going to help you work on all the other muscles. The arm extending that you do in this workout is good for form and balance too. Start off with some light dumbbells so you get used to the movement. When you become a muscle manic, you can begin to chuck a barbell around easily. The next workout is for beginners looking for strong arms.
Bicep Curls
If you need to build your guns, this is the workout for you. Bicep curls work on the biceps, which are a big muscle in your arm. The movement is a simple up-and-down, slow, controlled movement. This exercise can be done with a resistance band or some dumbbells. As you work on building this muscle group, you will feel your strength increase, but don’t get big-headed about it! Remember to start with less weight and increase it gradually to help you with your muscle growth.