5 Exercises You Should Be Doing At The Gym

Dumbbells

Well it’s February now so hopefully you’re still sticking to that new year’s resolution of exercising regularly and if not you need to get your butt back in the gym!  I just recently started working out regularly again myself and while I’m waddling down stairs today like an 80 year old man due to squat exercises, I feel amazing!  The most significant improvements I’ve noticed in these first two weeks are my improved mood and that my energy levels have skyrocketed.  For the first time ever I am combining healthy eating with working out regularly and it’s paying off.  It’s such a simple concept, but previously I only focused on healthy eating or working out regularly and not both, in hopes that the workouts would somehow offset my garbage eating habits.  The combination of healthy eating and regular workouts is the key to looking and feeling your best.  So what are you waiting for?  Right now is the perfect time to get off the couch and start getting fit!

I’m no expert by any means, but I took a few health and fitness classes in college, read a ton about health and fitness, and I have worked out off and on since high school.  In my personal experience, the most beneficial exercises are the ones which target the largest muscles of the body, while also working multiple other muscles.  These 5 exercises below do just that.  I personally try to incorporate each of these exercises into my routine at least once a week, if not more.

5 Exercises You Should Be Doing At The Gym

  1. Squat – The barbell squat exercise is without a doubt one of the best exercises you can do at the gym.  Squats focus on the largest muscle in your body which is your gluteus maximus or more affectionately known as your butt.  Squats also work the quadriceps, hamstrings, and calves.  Basically squats help strengthen your entire lower body.  How to do squats properly
  2. Bench Press –  How much can you bench bro?  The bench press is a popular exercise among many gym goers and also my personal favorite.  This exercise targets the chest, shoulders, and triceps.  My suggestion is to avoid machine bench presses and go with the barbell or dumbbell bench press for increased strength.  Machines can restrict your natural range of motion and usually don’t work as many muscles as the barbell or dumbbells.  How to bench press properly
  3. Plank –  Planks are arguably the best exercise for your conditioning your core.  They appear easy if you’ve never done them, but try holding in the plank position for two minutes and then tell me how easy they are.  Planks work the core, glutes and hamstrings as well as improve posture and balance.  How to plank properly
  4. Pull-up – Pull-ups primarily target the lats and biceps.  Some people can do pull-ups withIf you can’t do pull-ups, try lat pull-downs on a cable machine or an assisted pull-up machine, but make it a goal that eventually you’ll do unassisted pull-ups.  It doesn’t always happen, but I try to add one more pull-up rep than what I did in my previous workout. How to do a pull-up properly
  5. Dead lift –  Dead lifts are probably the most neglected of these 5 exercises, but they shouldn’t be.  Dead lifts work a lot of muscles including traps, lats, lower back, glutes, hamstrings, quads, and calves.  The key to a good dead lift is form.  If you aren’t practicing proper form on a dead lift you could injury yourself.  So watch a couple of youtube videos on proper form dead lifts and then try them out for yourself if you haven’t already. How to do dead lifts properly

Do you incorporate all of these exercises into your weekly routine?  Why or why not?  Feel free to leave a comment below.

2 comments on “5 Exercises You Should Be Doing At The Gym
  1. Melissa -

    Trying to offset healthy diet with exercise and vice versa- the struggle is real! Haha. Been there. Too often. And look at that; I’m doing 4 out of 5 of these. (Those pull ups…arg…)

    Reply
    • Eric -

      4 out 5 is really great Melissa! Pull-ups are often very difficult and nearly impossible for many people so it’s understandable. Assisted pull up machines and lat pull downs are a good substitute for pull-ups and can help increase pull-up reps over time if that’s what you’re going for.

      Reply

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