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Gym movements for beginners can be done with simple techniques, some of which only use your own body weight. Even so, doing these movements regularly can strengthen muscles, burn fat, and make the body healthy as a whole.

Exercising at the gym is now the choice of many people who want to build muscle and maintain health. However, for beginners, choosing the right movement and understanding how to do it is the most important thing so that the benefits can be obtained optimally.

Don't hesitate to start, because there are many beginner gym movements that can be done without the need for heavy equipment or difficult techniques. However, these movements are still effective in improving physical fitness.

Various Gym Movements for Beginners

Before starting a workout, it is important to understand that gym movements for beginners should be done gradually. The goal is for the body to adapt and minimize the risk of injury. In addition, don't forget to do a warm-upbefore exercise and cool-downafter to maintain flexibility and muscle health.

Here are some recommended gym movements for beginners:

1. Squat

Squatis a gym movement for beginners who want to train the lower body, more specifically the thigh muscles, glutes, and calf muscles. This movement can be done without any special equipment, but only using your own body weight.

How to do squats is quite easy, namely:

• Stand with your feet shoulder-width apart.
• Lower your body as if you were about to sit, with your knees forming an angle of about 90°.
• After that, return your body to the starting position and repeat 12–15 times.

If you are already proficient at doing basic squats, there are several other squat variations that you can try to increase the intensity of your workout, such as squat thrust, squat jump, and sumo squat.

2. Lunges

The next gym movement for beginners is lunges. This movement is very easy to do, namely only using your own body weight to strengthen the thigh muscles, calf muscles, and glutes.

To get the benefits, here's how to do lunges correctly:

• Stand up straight with your feet hip-width apart, then take one leg forward about 1 step.
• Lower your body slowly until your front knee forms an angle of about 90°, while your back knee almost touches the floor.
• Make sure your front knee does not bend until beyond the tip of the foot, and keep the body stable.
• After a few moments, push the body back to the starting position.
• Do this movement 10–16 times, 1 or 2 sets.

Lunges can be varied while holding a kettlebell, dumbbell, barbell, or exercise ball, to increase the intensity of the exercise.

3. Hip hinge

Hip hinge is a gym movement aimed at training the back muscles of the thighs, buttocks, and lower back muscles. Not only that, this movement can also strengthen the core muscles to maintain body balance.

Here are the steps to do the hip hinge correctly:

• Stand with your feet slightly wider than your shoulders.
• Hold the stick that is placed vertically behind your body, position it so that the stick sticks from your head to your lower back.
• Bend your body down, as if trying to pick up something on the floor, until your body and legs form an angle of about 120°.
• Keep your head, back, and tailbone aligned with the stick.
• Return your body to the starting position and repeat several times as long as it does not cause pain in the body.

4. Light deadlift

Deadlift using light weights is also a recommended gym movement for beginners. This movement focuses on strengthening the glutes, hamstrings, back muscles, and core muscles.

To do it correctly, apply the following method:

• stand with your feet shoulder-width apart, then bend your knees slightly and push your hips down while keeping your back straight.
• Grab a dumbbell or weight on the floor, then straighten your body back up.
• Try to keep both hands holding the weight at your sides thighs.
• After doing this movement several times, slowly lower the weight back to the floor.

Make sure to adjust the weight used to your body strength, do not use weights that are too heavy to avoid injury.

5. Push up

The next gym movement for beginners is push up. This exercise that relies only on body weight is very effective for strengthening the upper body, especially the chest muscles, shoulder muscles, arm muscles, and core muscles.

How to do push ups correctly, namely:

• Place both palms on the floor (positioned under the shoulders), and legs straight back with all fingers touching the floor.
• Tighten your abdominal muscles, then slowly lower your chest by bending your elbows to form an angle of about 45°.
• After your chest almost touches the floor, floor, push your body back to the starting position while exhaling.
• Repeat this movement 5–15 times, adjusting to your body strength.

If you still have difficulty doing it, do an easier variation of the push up movement, such as knee push ups, which is a push up movement that changes the support on the feet to the knees. In addition, there are also push ups on a short chair, which is a push up movement with both palms on the chair and the position of the feet remains on the floor.

6. Plank

Plank is also a recommended gym movement for beginners. This movement can strengthen the abdominal and back muscles without requiring complicated techniques. Here are the steps to do a plank correctly:

• Position your body as if you are going to do a push up but support yourself on your arms and toes.
• Hold the position for 20–30 seconds. Make sure to keep your breathing relaxed, and position your neck and entire body straight.
• After 30 seconds, lower your body slowly.
• Once you are used to it, increase the intensity to 1 minute with repetitions adjusted to your body's strength.

The various gym movements for beginners above can also be combined with light cardio exercises, such as walking on treadmill or use a stationary bike. This exercise can help improve stamina and overall body health. Do this exercise for approximately 25 minutes each gym session.

A few tips for beginnerswho want to exercise regularly at the gym, make a weekly schedule by setting aside 1 or 2 days as a 'rest day' so that the body can rest and restore muscles. Each gym session should ideally last for 30–45 minutes, and don't forget to drink mineral water so that your body doesn't become dehydrated.

Also, please always maintain cleanliness while at the gym to avoid contracting diseases. Always wipe down the exercise equipment you are going to use with wet wipes, wash your hands before and after exercise, avoid sharing personal equipment, and always wear footwear while at the gym.

If you have a certain medical condition, but want to try gym movements for beginners, or want to know the right portion of exercise for your body condition, do not hesitate to consult a doctor online via Chat Bersama Dokter.

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