10 Exercises For Your First Week In The Gym

Estimated reading time: 2 minutes. 15 minutes with videos.

​In aid of making the gym less intimidating to people considering going for the first time. Here is a list of exercises to consider in your first while of going to the gym. These exercises are both simple in execution, but also require little to no equipment. ​

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​1 - the goblet squat

A great full body staple that lets you learn the squat pattern, as well as being very risk averse. The normal technical difficulties that can lead to discomfort while squatting are taken care of with the Goblet loaded weight.

2 - The push up

Fantastic upper body and core move that everyone can benefit from. I personally don’t have people do these from the knees anymore. If you need to regress these from full push ups doing them with a supporting band, or on a progressively challenging incline is a great way to go!

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3 - The Dumbbell hinge

​A great introduction to the hinge pattern. The main thing with these is to keep the torso rigid, and make sure it doesn’t turn into a squat.

4 - The dumbbell overhead press

​Great overhead variant, just make sure you use all the range of motion you can. 

5 - Birddogs

​Don’t worry if this one doesn’t feel as challenging, it’s not about adding load. It’s just about proper body control and coordination.

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6 - Rear foot elevated split squat

​These are another life long staple, it’s best to get started on them early! Easily one of my favourite exercises of all time, super safe, and yet very demanding.

7 - Dumbbell bicep curl

​These are great. The main thing I like these for with new folks, is that it’s a really good chance to ‘feel’ a muscle under tension and working. 

8 - Plank

​ Excellent core exercise, very good for helping people develop full body tension. It’s not about hanging loose for a minute. It’s much more beneficial to try and generate super high tension for shorter periods of time.

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9 - walking lunges

​Starting off with body weight, then making sure you use a controlled soft knee touch. If there isn’t space where you’re training, doing these alternating on the spot is totally fine!

10 - dumbbell lateral shoulder raise

Another great ‘feel’ exercise, focus on nice slow lowering.

So there you have it. ten simple exercises to get stuck into in your first week at the gym. If you have any questions please get in touch with us. We are more than happy to answer any and all questions about training, or anything gym/fitness related.

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Author: Will brown

Will is co-founder and director at Athlete Training Systems, he has a true passion for coaching and helping people reach their goals.

Photo by: Tom Hosking Weddings

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