As the new year approaches, a familiar pattern emerges: the mass migration and subsequent mass exodus of gym goers.

Given the enduring nature of this trend, the question remains: Why can't people maintain their gym attendance past the initial wave of enthusiasm? Surely it is due to a variety of factors such as time restraints, loss of motivation, lack of knowledge, etc. This guide aims to equip gym newcomers with easy and effective exercises that will motivate them to stay in the gym.

Upper Body: Pressing Movements

Dumbbell Bench Press

A horizontal pressing movement is essential in any gym goer's arsenal of exercises. The dumbbell bench press is a great way to recruit multiple different muscle groups while also offering a challenging stability component. This means that this exercise is not only good for the larger pressing muscles, (chest, shoulders, and triceps) but also for the core. This is also a great option because it does not place nearly the same load on the shoulder that a similar movement like a barbell bench press would do.

Dumbbell Shoulder Press

The dumbbell shoulder press is another great compound exercise for gym newcomers. While the dumbbell bench press was a horizontal pressing movement mainly focused on the pecs and the triceps, this vertical pressing movement targets more of the shoulder muscles, while also working the core, chest, and triceps.

Dumbbell Lateral Raise

The anterior deltoids (front shoulder muscles) are heavily recruited in both the shoulder and bench press. Many people prefer to have a lateral deltoid (side shoulder) movement because the front shoulder muscles take precedence in most pressing movements.

Upper Body: Pulling Movements

Pull-ups / Assisted Pull-ups

Pull-ups are easily one of the best exercises for building back strength and size. Like the bench and shoulder press, this movement recruits a wide variety of muscles. In specific, pull-ups work the lats, traps, biceps, posterior delts (rear shoulders), teres major, core, and other small back muscles. Most gyms have an assisted pull-up machine if you cannot fully do a pull-up yet. Banded pull-ups are another great way to add assistance.

Dumbbell Row

The dumbbell row is another favorite in the gym community, and rightfully so. This exercise is a fantastic way to increase the overall strength of the back. While pull-ups are a vertical pulling exercise, dumbbell rows work in the horizontal plane: changing the resistance profile and putting more of an emphasis on the upper back.

Lower Body

Smith Machine Squats

The Smith machine squat is a fantastic way to build leg strength and size without the heightened risk of injury that a regular squat might have. Like the majority of the listed

exercises, Smith machine squats recruit a wide variety of muscles including the glutes, quads, hamstrings, adductors, hip flexors, calves, and core. The fixed bar path that the Smith machine offers makes it easier to achieve the best technique. This also means that if you wish to progress this movement to a regular barbell squat, you will know what the movement should feel like.

Romanian Deadlift

In any good leg workout, there needs to be a hinging movement. This particular exercise is best suited for beginners as the risk of injury on similar movements like the deadlift is much higher. This is also great because it puts emphasis on the largest muscle in the body-- the glutes --providing great strength to carry over to other leg exercises.

These exercises are an excellent introduction for newcomers to the gym. Their effectiveness stems from their ability to engage multiple muscles simultaneously, offering a comprehensive workout in a short span of time. Moreover, these exercises demand core stability, eliminating the need for a separate core workout, if you so choose. What’s most important to keep in mind during every step of your journey is to maintain proper form and prioritize safety. With that being said, I hope this list proves helpful on your gym journey.

Best of luck, and…

Be well, Auburn!