Your New Year’s resolution may include a vow to be healthier or to improve your physical appearance, but going to the gym can be a daunting experience, especially if you’re not familiar with the gym or equipment. I know from personal experience that the first few times I went to the campus fitness center, I stuck to the cardio area, and I was too afraid to try any lifting. After watching a ton of fitness guru videos, I finally wandered out to the weights section and started using the smith machine. As time went on, I found more and more exercises to incorporate into my routine. I now attend the gym a few times a week and I feel better than ever.
To make going to the gym a little less stressful, I think it is important to have a general idea of what kind of workouts you would like to do. Having a workout plan allows you to be prepared and know what you are doing ahead of time. Keep in mind that working out is a great activity that can help you destress and improve your health.
Here are some great exercises for first-time gymgoers.
- Smith machine squats
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The smith machine is much safer for squatting than the typical squat rack because it is a self-spotting device that allows you to easily re-rack the bar at any point. Also, squats are a great compound exercise that works many muscles including the glutes, hamstrings and quadriceps.
- Dumbbell deadlifts
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Deadlifts are a full-body movement that incorporates almost every muscle of the body into the movement. Using two dumbbells instead of a barbell is much easier and allows you to start at a lighter weight. Dumbbell deadlifts also help improve balance and form before moving up to barbell deadlifts.
- The rowing machine
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The rowing machine is a great way to get your cardio in while working most of the muscles in your body. Unlike running or riding a bike, rowing uses the core, upper body and abdominals.
- Lat pulldown
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The lat pulldown is a great exercise as it uses several rarely used muscles and joints. The lat pulldown uses the upper back and shoulder muscles as well as the lower back and core muscles for stability.
- Dumbbell bench press
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The dumbbell bench press allows you start with light dumbbells instead of a heavier bench press. The bench press works the pectorals, triceps and deltoids.
Keep in mind that working out is a great activity that can help you destress, in addition to making you healthier. However, it is important that you have fun at the gym and don’t push yourself to the point of injury. Remember to go at your own pace and don’t feel pressured to load too much weight!