6 Of the Best Exercises for Any Gym Goer

4 minutes of reading
6 Of the Best Exercises for Any Gym Goer

6 Of the Best Exercises for Any Gym Goer

Exercise is essential for a healthy lifestyle, and for those who go to the gym to exercise, incorporating a variety of effective workouts can enhance fitness, strength and overall well-being. 

Here are six of the best exercises that you should consider putting into your routine:

Squats

Squat Image in front of W Fitness Logo

Squats are a foundational exercise that targets multiple muscle groups, primarily focusing on the quads, hamstrings, glutes and core. This compound movement is essential for building lower body strength, muscle growth, improving stability and balance, and improving overall fitness.

To perform a squat: 

  1. Stand with your feet shoulder width apart.
  2. Lower your body by bending your knees and hips, keeping your back straight and your chest up.
  3. Lower down until your thighs are parallel to the floor.
  4. Push back up through your heels to return to the starting position.

Deadlifts

Deadlifts are another compound exercise that strengthens the entire posterior chain, including the lower back, glutes, hamstrings and core. This exercise is excellent for improving grip strength, enhancing core stability and posture, and building overall strength and power.

To perform a deadlift:

  1. Stand with feet hip-width apart and the barbell over the middle of your feet.
  2. Bend at the hips to grab the bar with a shoulder width grip.
  3. Keeping your back straight, lift the bar by extending your hips and knees.
  4. Stand tall with your shoulders back and chest out.
  5. Lower the bar back towards the floor with controlled movement.

Lunges

6 Of the Best Exercises for Any Gym Goer 1

Lunges are an effective lower body exercise that targets the quads, hamstrings, glutes and calves. They build strength and muscle in the lower body and improve balance and co-ordination.

To perform a lunge:

  1. Stand with feet together, hands on hips or holding weights by the side of your body.
  2. Take a large step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
  3. Push through the heel of your front foot to return to the starting position.
  4. Repeat on the other leg.

Plank

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The plank is a core stabilisation exercise that engages multiple muscle groups including the abdominals, back, shoulders and glutes. They are very effective for building core strength and stability, improving posture and balance and enhancing overall functional fitness.

To perform a plank:

  1. Start in a forearm plank position with your elbows directly under your shoulders.
  2. Keep your body in a straight line from your head to your heels.
  3. Engage your core and hold the position without letting your hips drop or rise.

Dumbbell Bench Press

The dumbbell bench press is a great exercise for developing the chest, shoulders and triceps. It offers a range of motion and stability challenges that are beneficial for balanced muscle development, as each arm works independently. It also allows for a greater range of motion compared to the barbell bench press, enhancing muscle activation, as well as engaging stabiliser muscles, improving overall shoulder health and stability.

To perform a dumbbell bench press:

  1. Lie on a flat bench with a dumbbell in each hand, arms fully extended above your chest and your feet flat on the floor.
  2. Slowly lower the dumbbells to your chest, keeping your elbows at a 45-degree angle from your body.
  3. Press the dumbbells back up to the starting position, fully extending your arms and squeezing your chest at the top.

Dumbbell Rows

Dumbbell rows are a fab exercise for targeting the upper back, lats, biceps and triceps. They improve grip strength and help to improve posture and overall upper body strength.

To perform a dumbbell row:

  1. Place your right hand and knee on a bench for support, keeping your back straight and parallel to the floor.
  2. Hold a dumbbell in your left hand with your arm fully extended towards the floor.
  3. Pull the dumbbell towards your hips keeping your elbow close to your body and squeezing your shoulder blade at the top of the movement.
  4. Lower the dumbbell back to the starting position in a controlled manner.
  5. Switch sides and perform the exercise with the opposite arm after completing the desired number of reps.

Including these six exercises in your gym routine can provide a comprehensive workout that targets all major muscle groups, promoting strength and muscle growth, and enhancing overall fitness. Remember to perform each exercise with proper form and to gradually increase the intensity to maximise benefits whilst avoiding injury 😊

Much Love

Caroline & Hannah xx

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