With the rising popularity of going to the gym, it’s important to understand the exercises and machines involved. Before starting, determine your goal for going to the gym, whether it’s weight loss, weight gain, body shaping, bodybuilding, or overall health. While many gyms focus on bodyweight exercises and workouts, it’s essential to know the exercises and machines that align with your objectives. This knowledge will help you make the most of your gym experience and achieve the desired results.

The Importance of a Well-Structured Exercise and Diet Plan

Starting at the gym can be overwhelming with all the machines and equipment available. Simply lifting weights won’t cut it. To succeed, you need a well-rounded exercise and diet plan. Get familiar with different gym exercises that suit your goals, like cardio for weight loss or strength training for muscle building. Don’t forget to eat a nutrient-rich diet to support your fitness journey. Consistency, guidance, and a holistic approach will lead you to long-term success.

Designing Your Exercise Routine

  1. Set clear goals.
  2. Choose exercises aligned with your goals.
  3. Include warm-up and cool-down.
  4. Determine workout frequency and duration.
  5. Incorporate variety for engagement.
  6. Progress gradually to avoid injury.
  7. Listen to your body and adjust as needed. Stay consistent for best results.

Floor Press – There are different variations of floor press exercise. Like Dumbbell Floor Press, Barbell Floor Press, and a few others. Being a beginner also, you can practice this exercise. There are many benefits of floor press exercise. If you want to develop the triceps muscles and the chest muscles, then you should consider doing this exercise. If in the future, you are planning to load heavyweights, then you should start with the floor press. It helps in making you lift a good amount of loads and it also stabilizes your shoulder movement. If you have pain in your shoulder or elbow or wrist, we suggest you start with less load. Also, keep the movement slow, so that it does not affect your pain. This exercise is also suggested to the weight lifters who have shoulder issues. Another reason to practice this exercise in the gym is to gain the upper body strength.

Walking on a Treadmill – For beginners, the treadmill is a great exercise that one can do in the gym. We know that walking can be done outside the gym also. But there is a difference between the two. Walking or running on the treadmill is part of the cardio exercises. Cardio is one of the popular gym exercises and is helpful for all. When running on the treadmill, you can control the speed of the treadmill, the warm-up & cool-down period, and the incline. Treadmill exercises are also used to check whether you have a healthy heart or not. Many treadmills these days provide the count of the heart rate and the total steps. Whether you are running on a treadmill or walking on a treadmill, it helps in burning calories. Walking on the treadmill helps in building leg muscles and strengthens your bone. It is also helpful in reducing your lower back pain. If you want to lose weight, then walking on the treadmill is a great exercise. Treadmill exercise is also good for reducing stress.

Deadlift – A powerful exercise or you can also say that it is one of the major exercises at the gym. At the beginner’s level, we do not suggest one do the Deadlift exercise. Also, we suggest that if you are planning to do it for the first time, do it under the guidance of your gym trainer. In the deadlift, you need to lift the weight bar. You can lift as much weight, but it should not be easy doing, otherwise, it will not be a deadlift. As we already mentioned that this is a very powerful exercise, so its benefits are also great. Like it helps in improving your posture and making it better. And this is because, when you do a deadlift, it not just targets a few muscles. But it targets most of the muscles which are engaged in doing the deadlift. It helps in providing strength to your body by lifting huge weight bars. The practicing deadlift also improves the strength of your grip. This happens because of lifting heavyweight bars only. If you want to burn fat, then deadlift is something you need to do. As this power-packed gym exercise, helps in burning more fat.

Pull-Ups – This is one of the upper body exercises, which is quite beneficial in different ways. Initially, you may find it difficult, but once you will start practicing it, you will be a pro in doing this. But this is not about lifting weights or dumbbells, but it is about the pulling strength. One can start practicing it at the beginner level also. In the pull-ups, your chest muscles, shoulders, back muscles, and arms, all of them are on work. Pull-ups are also beneficial in a number of ways. Like they are helpful in making different muscles work together, especially the upper body muscles. It helps in developing endurance strength. Just like the deadlifts, pull-ups are also helpful in increasing grip strength. But we suggest one that one should first increase their grip strength by doing pull-ups and then should practice deadlifts. If you want to increase your bicep muscles and back muscles, pull-ups are a great exercise to do in the gym.

There are a few more gym exercises that include weight or dumbbells like shoulder press and bench press. You can also do other functional training exercises at the gym like squats, lunges, push-ups, chin-ups instead of pull-ups, etc. All these exercises which we have suggested are quite beneficial which you would have read above only. But we will recommend you to check with your fitness trainer or doctor once, whether you are healthy to do these exercises or not.

Hydration and Its Importance

Hydration is crucial for your health and exercise performance. Here’s why it matters:

  1. Fluid balance: Staying hydrated maintains the right balance of fluids in your body, keeping things functioning properly.

  2. Performance and energy: Being dehydrated can lead to fatigue and lower performance levels. Stay hydrated for better energy during exercise.

  3. Temperature regulation: Water helps regulate body temperature, preventing overheating during workouts, especially in hot conditions.

  4. Nutrient transport: Water carries nutrients to your cells, helping them function optimally and supporting overall well-being.

  5. Joint and muscle health: Proper hydration keeps your joints lubricated and muscles functioning well, reducing the risk of injuries and cramps.

  6. Digestion and metabolism: Water aids in digestion, nutrient absorption, and waste elimination, supporting a healthy digestive system.

To stay hydrated:

  • Drink water throughout the day, not just during workouts.
  • Listen to your body’s thirst signals.
  • Hydrate before, during, and after exercise.
  • Consider the intensity and duration of your activity when determining fluid needs.
  • Check your urine color; pale yellow indicates good hydration.

Remember, staying hydrated is vital for your overall health and to perform your best during exercise.

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