By: Aashay Edwin Maghi (CPT)
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Starting with simple gym moves helps you build strength safely and avoid injury. Learning these foundational exercises boosts your confidence and sets you up for long-term success in the gym.
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Stand with feet shoulder-width apart, then bend knees and push hips back as if sitting. Squats activate quads, glutes, and core without equipment—perfect for beginners to build lower-body strength.
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Place hands under shoulders and lower your body in a straight line, keeping elbows close. Push-ups strengthen chest, shoulders, and triceps—modify on knees until you feel ready for full push-ups.
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Rest on forearms and toes, keeping your body straight from head to heels. A 30-second plank fires your abs, back, and shoulders, improving posture and core stability.
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With one hand on a bench, pull a dumbbell to your hip, squeezing shoulder blades. Rows build back strength and correct posture—start light and focus on smooth, controlled reps.
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Sit upright, press dumbbells overhead, and lower slowly. This move targets shoulders and upper back—keep your core tight to protect your spine as you lift.
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Step forward and bend both knees to 90°, then push back to start. Lunges work quads, glutes, and balance—perform 8–10 reps per leg to build lower-body stability.
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Adjust the seat so handles are at chest level, then push forward and control the return. This machine press isolates chest muscles safely. It is ideal for beginners learning proper pushing mechanics
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Grip handles, pull toward your torso with elbows close, then release with control. Seated rows strengthen your mid-back and improve posture. Focus on squeezing shoulder blades each rep.
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Aim for 2–3 gym sessions weekly, leaving at least one rest day between workouts. Track your progress, increase weight gradually, and celebrate small wins to stay motivated on your fitness journey.
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