In case you are visiting a gym for the very first time in your life, it is completely normal that you feel uncomfortable and lost because that is a very strange environment where everyone seems to know what they are doing. The first issue that most people have when going to a gym is that they don’t know what exercises to do or even how to do them. Well, because of that we wanted to share some of our knowledge with all of you and give you tips about some fundamental exercises that you should do at the gym.

Bench Press

Of course, the majority of people have heard about the notorious bench press because it is the most popular equipment in the gym. However, knowing what a bench press is and knowing how to do use it properly are two major things. If you don’t know or you are not sure how to use it safely, then our advice is to either ask someone experienced around you for help or simply look up some videos of people demonstrating the exercise. This exercise is mainly designed and used by men because it focuses on two large muscle groups the chest and the triceps. We always suggest to people even if they are not beginners to have a spotter behind them at all times because if something goes wrong and you cannot push out the weights, they can save you from a lot of trouble.


One of the best things about the gym is that you can do all kinds of exercises with additional weights that will make the exercise much harder and challenging. For example, our next fundamental exercise is a squat and we have all done it, but some people never tried it with weights. It is a very huge difference doing squats without and with weights. Of course, because the exercise gets harder, the results will be much more significant.

Dumbbell Curls

Once you enter a gym you will see a large rack of weights just laying there and of course, you are free to use any of them, as long as you are strong enough to move them. The easiest and the most common exercise with a dumbbell would be the curls. This exercise will focus on your biceps and it is very good for gaining good results fast. You just have to be careful when choosing the weight because working with your maximum might not be the smartest idea at first because you can hurt yourself. This happens often when beginners are not warmed up before the exercise and they start with some heavy weights, that’s why it is crucial that you do a proper warm up before moving to heavy weights.