Ready to kick off your journey to a healthier, happier you? Whether you're a total newbie or just getting back into the swing of things, we've got the ultimate guide to get you started. Forget the jargon and complicated routines – we're keeping it real and fun. In this blog, we're dishing out 20 different types of exercises that are perfect for beginners. We're talking everything from easy-breezy to feeling the burn. So, grab your workout gear and let's make fitness something you actually look forward to. Get ready to sweat, smile, and conquer those fitness goals!
Remember to start slow, warm up correctly, and consider consulting a medical professional if you have any medical conditions or injuries that may worsen or affect your fitness journey. As with any new exercise, stop immediately and consult a fitness professional or physical therapist if you feel any discomfort or pain.
Types of Upper Body Exercises
No matter your goal, as a beginner, you have to start somewhere and we have just the place. Upper body exercises are an excellent way to get you on the road to your fitness goals and can improve strength, cardiovascular health and coordination over time. Read on for our picks for types of upper body exercises for beginners.
Exercises for the Arms
Alternating Punches: No equipment is needed for this one, simply warm up, ensure you have plenty of space and off you go! Alternative punching is a dynamic exercise that can improve cardiovascular health, improve coordination and boost upper body strength. Great for all fitness levels, this exercise burns calories and builds muscle and can be a great option for those just starting out and looking to feel the burn.
Dumbbell Bicep Curl: The Dumbbell Bicep Curl is a classic and effective exercise that targets the biceps, helping to build strength, muscle definition, and tone in the upper arms. An easy one for any fitness level, all you need is some dumbbells, some good tunes, and a dash of motivation and you’re on your way to toned arms!
Hammer Curl: The Hammer Curl is a bicep exercise that targets the brachialis and brachioradialis muscles in addition to the biceps brachii. It gets its name from the neutral grip used during the exercise, which resembles holding a hammer.
Exercises for the Core
Push Ups: A properly executed push-up can be a fantastic way to build core strength and tone stomach muscles. A fantastic bodyweight exercise that works multiple muscle groups, push-ups primarily target the chest, shoulders, and triceps. They also engage the core and lower body to a certain extent. For beginners, if a standard push-up proves too strenuous or challenging, you can perform a half push-up from your knees to get you started.
Planks: Planks are a fantastic way to build up your core and tone muscles to have you feeling, and looking, your best. Relatively easy to do for beginners,
The plank is a highly effective and popular core exercise that targets multiple muscle groups, including the abdominals, lower back, hips, and shoulders. It's a static exercise, meaning you hold a specific position rather than performing dynamic movements.
Crunches: Often the first exercise that beginners will want to try out, crunches are essential when talking about exercising the core. For beginners, we would recommend two sets of 10 - 15 reps to get that “six-pack” look. For the best results, focus on performing each repetition with proper form rather than rushing through them. Quality is more important than quantity!
Exercises for the Shoulders & Torso
Bench Press: A fundamental exercise for any fitness level or routine, bench presses primarily target the chest, shoulders, and triceps. If you’re a beginner, consider having someone spot you to support you as you work up your strength and muscles. In addition, seek guidance from a Personal Trainer to ensure you’re doing the exercise safely and correctly for maximum results.
Overhead Shoulder Press: The overhead shoulder press, also known as the shoulder press or military press, is a compound exercise that primarily targets the deltoid muscles of the shoulders. It also engages the trapezius, triceps, and various stabilising muscles throughout the body. For this exercise, you’ll need barbells or dumbbells - make sure you start with a weight that suits you and allows you to perform the stance well and safely.
Lateral raises are a strength-training exercise that targets the deltoid muscles, specifically the lateral or side part of the shoulders. This exercise is great for building shoulder width and definition.
With this exercise, we would recommend you start with a lighter weight to ensure you can perform the exercise with the proper form for the best results. Make sure that you do not shrug your shoulders as you perform this exercise and keep a slight bend in your elbow to reduce stress on the joints, preventing injury and soreness.
If you’re struggling, consider seated lateral raises and cable lateral raises as an easier alternative.
Types of Lower Body Exercises
Get ready to discover a range of movements that will not only make you feel stronger but also empower you to embrace a more active and confident lifestyle. Let's kick-start your fitness journey and build a solid foundation from the ground up with these types of lower body exercises for beginners.
Exercises for the Thighs
10) Bodyweight Squats: Targeting the Quadriceps, Hamstrings and glutes, this is the perfect exercise for seeing real results and definition. To perform, stand with feet shoulder-width apart, lower your hips back and down, bend your knees and keep your chest up and back straight. Return to the starting position by pushing through your heels.
11) Lunges: Once more, lunges target the Quadriceps, Hamstrings and Glutes and will have you feeling the burn during your workout! To execute, stand with feet together, step forward with one foot and lower your body until both knees are bent at a 90-degree angle, push off the front foot to return to the starting position. Repeat on the other leg.
12) Wall Sit: Working on the inner thighs, wall sits are easy to perform at home and the gym with no equipment required. Stand with your back against a wall, lower your body into a seated position, with your thighs parallel to the ground, and hold the position, keeping your back against the wall.
13) Step-Ups: Find a sturdy bench or step. Step one foot onto the bench and push through the heel to lift your body up. Step back down and switch legs. Select your favourite workout playlist and get stepping to skyrocket your fitness levels.
14) Glute Bridges: The glute bridge is a simple yet effective exercise that primarily targets the muscles of the buttocks (glutes) while also engaging the hamstrings, lower back, and core. Lie on your back with your knees bent and feet flat on the floor, lift your hips towards the ceiling, squeeze your glutes at the top, lower back down and repeat.
Exercises for the Calves
15) Calf Raises: Stand with feet hip-width apart, rise up onto your toes, lift your heels off the ground, lower back down and repeat.
16) Side Leg Raises: Lie on your side with legs straight, lift the top leg towards the ceiling, then lower it back down, switch sides and repeat.
17) Hamstring Curl with Stability Ball: Lie on your back with heels on a stability ball, lift your hips towards the ceiling, roll the ball towards you, extend your legs back out and repeat.
18) Seated Leg Press (Machine or Resistance Bands): Sit in a leg press machine or anchor resistance bands to a sturdy surface, push the platform away from you, extend your legs, bend your knees and return to the starting position.
Exercises for the Knees
19) Crossover Lunge: Stand with feet together, step one foot diagonally behind the other and lower into a lunge, push off the back foot to return to the starting position, and repeat on the other side.
20) Deadlifts: The deadlift is a compound exercise that engages multiple muscle groups and is often considered one of the most effective movements for overall strength and muscle development. To perform, Stand with your feet hip-width apart, with the barbell in front of you. The bar should be over the middle of your feet. Your feet can be either parallel or slightly turned outward.
Bend at your hips and knees to lower your body, keeping your back straight, until you can grasp the bar with both hands.
Remember to start with a proper warm-up, listen to your body, and focus on maintaining good form throughout each exercise. If you're new to exercising, consider consulting with a fitness professional or your healthcare provider before starting a new workout routine.
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Learn About Village Gym Classes
Set off on a fitness journey like no other with Village Gym's diverse and dynamic range of classes designed to ignite your passion for wellness. Our expert instructors bring energy and expertise to every session, ensuring you experience the perfect blend of motivation and fun.
From heart-pumping HIIT sessions to the zen of yoga, our carefully curated class schedule caters to all fitness levels and preferences. Unleash your inner warrior in our high-intensity boot camps, find your flow in our yoga sanctuaries, or join the rhythm in our pulse-raising dance classes. Experience the power of community as you connect with like-minded individuals, transforming each class into a shared celebration of health and vitality.
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