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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