Those first few days at the gym can be pretty tough for fitness newbies! You see all the other people lifting and training hard, but you have no idea what to do. If you're brand new to the gym, don't sweat it! Packing a few extra pounds? Haven't trained your muscles before? No worries! We've got a few of the best exercises you can do on your very first day:
1. Bench Press
No matter how new you are to the gym, you can easily start benching! Lie back on the bench, lift that barbell from the rack, and press to your chest. It's a quick and easy movement anyone can do, and it's brilliant for your chest, triceps and shoulders.
Tip: Don't start heavy, but go light and work your way up. Perform 3 sets of 12 repetitions.
2. Military Press
Even if you've never touched a weight before, you can easily lift a barbell straight overhead. Military presses are excellent for your shoulders and triceps, and they're a wonderfully easy workout.
Tip: Don't use your back, but use weight light enough that your shoulders and arms do the work. Perform 3 sets of 12 repetitions.
3. Cable Pull Downs
Don't worry if you're not strong enough to do pull-ups yet. Start with cable pull downs -- the beginner's pull-ups. Instead of pulling your body weight up to the bar, you're pulling the bar down to your chest. This is a great movement to work out your upper back, shoulders and biceps.
Tip: Squeeze your shoulder blades together to feel the burn in your upper back. Perform 3 sets of 12 repetitions.
4. Squats
Don't worry about lunges, pistol squats, leg presses, or any of the more complications lower body workouts. Instead, focus on mastering the proper squat form. Use dumbbells to add a bit of weight once you learn how to squat properly -- using your legs without straining your back!
Tip: Hold a dumbbell to your chest to perform goblet squats, an ideal form of squats for newbies. Perform 3 sets of 12 repetitions.
5. Plank Hold
For a brilliant core workout, try the plank hold. Get in the push-up position, and hold it for anywhere from 30 to 60 seconds. Don't worry if you can't reach the 60 or even the 30-second mark, but hold it for as long as possible. The more you do this one, the stronger your core will become.
Tip: Squeeze your buttocks and keep your hips low to maintain proper form, and drive your fingers into the floor. Perform 2 sets of 30 to 60 seconds.
6. Farmer's Walk
To get started developing the forearm strength needed for curls, pull-ups and all the other exercises, grip a dumbbell in each hand and walk around the room for 30 to 60 seconds. The heavier the dumbbell, the better!
Tip: Keep your head up and shoulders back, with all of the efforts concentrated in your grip. Perform 2 sets of 30 to 60 seconds.
No matter how brand new you are to the gym, you can master these exercises in a matter of minutes. Before you know it, you'll be finished with your workout and walking out the gym happy, tired and sore!
Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.
