Do you want to start going to the gym but don’t know where to even start? If you said yes, then this article is for you! As a personal trainer, I love these 5 beginner exercises to help clients get started!
Walking Lunges
- Visualize standing on a train track and each foot is on one rail. Throughout this exercise you want to keep each foot on their own rail
- Begin by stepping forward into a lunge position with one foot while letting the back leg bend down towards the ground
- Keep your back straight and in line with the knee on the ground
- Push up through your heel and bring your feet next to each other
- Alternate feet
- Optional: Add weight by holding two dumbbells by your side
Dumbbell Bench Press
- Grab two dumbbells and a flat bench
- Lay back making sure you keep the three point contact: heels on the ground, and glutes and shoulders on the bench
- Begin with elbows at a 45 degree angle and push the dumbbells straight into the air while breathing out
- Bring the dumbbells back down to the starting position while you inhale
Assisted Pull-Ups
- Find an overhead bar to use for pullups
- Grab a long band and attach it to the bar so that a long loop is created
- Put on foot in the band to create tension to help you up
- Grab the bar with your palms facing forward and squeeze your back to bring your chin up to the bar
- Alternative method: chin-ups
- very similar to a pull-up, but start with your palms facing toward you
Bicep Curls
- Starting with two dumbbells, stand with your feet hip-width apart to create a strong base
- Keeping your elbows locked at your ribs, contract your bicep to curl up to your shoulders, with palms facing upwards
- Inhale on the upward motion, exhale on the downward motion
- Can do this exercise alternating arms or both arms simultaneously
Triceps Overhead Extension
- Using one dumbbell, grab on with both hands
- Keeping your back straight, hold the dumbbell straight overhead
- Bend your elbows and allow the dumbbell to lower behind your head
- Using your triceps, extend your arms straight up to the starting position
- Inhale on the downward phase, exhale on the upward phase
- Can be done seated or standing
Written by GUADS staff member Emily Hayburn