6 Key Exercises for Beginners in the Gym

By admin / December 28, 2017

If you plan starting at the gym, there are basics you need to know for you to obtain the results you desire. Usually, most people fear going to the gym simply because they aren’t sure what to do there. You may have set goals you need to achieve at a set time, like getting a six pack, having more lean mass, and maybe burning more fats. However, before this is achieved, building a good strength base is important. There are steroids such as winstrol winny that can help you to effectively boost your strength levels, at the same time helping you gain additional lean mass and burn fats. The following are some basic exercises you as a beginner should focus on until you develop some strength and muscle.


Doing squats is important for your success in the long run. Squats help you obtain results which are long-term. Examples of squats include; back squats, box squats, front squats, bodyweight squat and landmine squats. Experiment on these squats and choose the one that perfectly fits your body type. Work on it until you gain perfection.

Inverted rows

The exercise is done by placing a bar at a waist height and then holding it at shoulder width, with an underhand grip while hanging beneath. Station your heels out, making sure your arms are fully extended. Ensure your body is straight too. Flex yourself at the elbows, pulling your chest to the bar, and back to your original position. Inverted rows will help you with muscle balancing, thus avoiding rounded shoulders. It also reduces stress at the shoulder joint as it targets the entire back.


Vertical pulls are another important exercise beginners should pay attention to. It is done by getting hold of the handles of a pull-up station, having your palms away from you and fully stretched. Move your shoulder blades inwards together, release your breath as you bring your elbow to the hips, stationing your chin above the bar. Both the overhand pull-ups and underhand chin ups work perfectly in boosting and building your muscles. Pull-ups involve more muscles and thus stimulation of more growth.

Seated row

This exercise is done by sitting in front of a pulley column, setting your feet firmly at its base. Grab the handle, ensuring the arms are extended. Lean back till your torso is at a right angle with your legs. Pull the handle towards your chest while squeezing the back muscles hard. The exercise is essential for obtaining six packs. It also helps you maintain a flat back.


It is difficult for beginners to choose from the deadlift variations from the available range. It is important to choose a variation that will help you make the movements you need. The strength gained from doing this workout is important in achieving long-term objectives.

Dumbbells bench press

Done by lying down on a flat bench with a dumbbell in your hands, holding them in front of your shoulders. Exhale and use your chest to push the dumbbells up, straightening your arms. Pause for some time while the arms fully stretched and then return to the original position. If you are new to the gym, your dominant side will definitely be stronger. With dumbbells, you can stop as soon as you weak side is tired, and thus deal with imbalances.

Just remember to pay attention to your form when exercising. It is also important to stretch before and after working out in order to avoid injury. The last thing you want is to pull a muscle and have to wait for recovery. Happy workout!

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