New to the gym? Try these 5 super-effective exercises to build strength and muscle
By NCVC Staff | Published on Oct 10, 2023
Are you new to the gym and looking to gain strength and muscle, but unsure of where to start? Don’t worry, we’ve got you covered! In the wake of the pandemic, people have become more conscious of their fitness and health. So, if you’ve made the decision to start working out, these exercises are perfect for beginners.
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We spoke to fitness expert Mukul Nagpaul, Pmf Training and Fit India Movement Ambassador, to help us find the best beginner exercises that will help you build strength and stamina.
“For gym newbies, it can be confusing to know which exercises will provide the optimum benefit without risking injury. That’s why we are here with certain exercises that will not only benefit you at the gym but also in your daily life,” says Nagpaul.
Here are 5 exercises for beginners:
1. Hip Hinge Movement
The hip hinge movement strengthens the muscles in the back of your body, such as the back muscles, glutes, and hamstrings. While the deadlift is the ideal demonstration of this movement, it takes time to master. For beginners, Nagpaul suggests starting with the door hip hinge exercise. Simply stand slightly away from a half-closed door, facing against it, and try to close it by bending forward and pushing it with your hips while keeping your neck, mid-back, and hips in a straight line. This exercise will also help improve body posture.
2. Twist or Rotation
Twisting or rotating is a common daily motion, like when you turn in your chair to look behind you. This movement increases your body’s stability, strengthens your core muscles, and is crucial for better performance and injury prevention. The cable wood chop is the best exercise to learn the rotation movement. It focuses on the transverse abdominis and oblique muscles, while also working out your back, shoulders, and leg muscles.
3. Push and Pull
Pushing and pulling are opposite movements that engage different muscle groups. Nagpaul explains, “During the push movement, you will use your chest, triceps, quadriceps, and shoulders. During the pull movement, you will use your back, biceps, and hamstrings.” Wall push-ups and deadlifts are great pushing exercises for beginners, while dumbbell rows are perfect for pulling.
The stationary lunge (bodyweight) is the ideal beginner exercise for the lunging movement. It strengthens your hamstrings, glutes, quadriceps, and hip flexors, helping you build a stronger and more symmetrical lower body. Mastering lunges is essential for picking something up off the floor during daily activities, so it prepares you for those everyday movements.
Squats are considered the mother of all lower-body workouts and are the best exercise for training your quadriceps, hamstrings, glutes, and core muscles. Here’s how to perform them:
- Stand on the ground with your feet hip-width apart.
- Hold a pair of dumbbells just above your shoulders.
- Lower yourself into a deep squat until your thighs and shins are parallel.
- Stand up and raise your arms in the air. Reposition your hands at the starting position after pausing.
Squats are also highly beneficial for your lower back.
Mastering these five movements will help you get the most out of your gym routine and daily life. Make sure to incorporate these exercises into your fitness regimen, especially if you’re a beginner.