6 Exercises Beginners Should Focus On

Key Takeaways

Jumping right into it, if you’re diving into the world of fitness, it’s essential to know which “6 Exercises Beginners Should Focus On”. Not all exercises are created equal, especially for those just starting out. From “Focus Gym” insights to firsthand experience, this guide is curated for your beginner journey. Before you wonder, “What Should Beginners Do At The Gym?” we’ve got you. Stay pumped, and let’s get those muscles working!

Exercise 1: The Plank

Targets: Core, Abs, Lower Back

  1. Start by placing your hands directly below your shoulders like you’re about to do a push-up.
  2. Ground your toes into the floor and squeeze your glutes to stabilize your body.
  3. Keep your neck and spine neutral.
  4. Hold this position for 20 seconds or as long as you can.

Planking Tips:

  1. Keep your back straight, like a board.
  2. Don’t let your hips sag.
  3. Focus on deep, controlled breathing.

Exercise 2: Bodyweight Squats

Targets: Glutes, Quads, Hamstrings

  1. Stand with feet shoulder-width apart.
  2. Extend your arms out in front of you.
  3. Lower your body by bending at the knees and hips, pushing your butt back.
  4. Go down until your thighs are parallel to the ground, then push back up.

Squatting Tips:

  1. Keep your knees over your toes.
  2. Always maintain a straight back.
  3. Engage your core throughout.

Exercise 3: Push-Ups

Targets: Chest, Shoulders, Triceps

  1. Start in a plank position.
  2. Lower your body down, keeping elbows at a 45-degree angle.
  3. Push yourself back up.
  4. Repeat.

Push-Up Tips:

  1. Keep your body in a straight line.
  2. Don’t let your lower back sag.
  3. Engage your core for stability.

Exercise 4: Bent-Over Rows

Targets: Upper Back, Biceps

  1. Stand with feet shoulder-width apart.
  2. Bend over slightly at the hips, keeping a straight back.
  3. Hold dumbbells or a barbell in front of you.
  4. Pull the weights towards your lower ribs.
  5. Slowly lower them back down.

Rowing Tips:

  1. Squeeze your shoulder blades together during the motion.
  2. Keep your elbows close to your body.
  3. Use a weight that’s challenging but allows for good form.

Exercise 5: Lunges

Targets: Glutes, Quads, Hamstrings

  1. Start standing with feet together.
  2. Take a step forward with one leg.
  3. Lower your body until both knees are bent at a 90-degree angle.
  4. Push back to the starting position.

Lunge Tips:

  1. Ensure your front knee doesn’t go past your toes.
  2. Keep your chest up and look forward.
  3. Engage your core to help with balance.

Exercise 6: Jumping Jacks

Targets: Full Body, Cardio

  1. Start standing with feet together and arms by your side.
  2. Jump your feet out while raising your arms.
  3. Return to the starting position.
  4. Repeat.

Jumping Jack Tips:

  1. Land softly to protect your joints.
  2. Keep a brisk pace for cardio benefits.
  3. Maintain a straight posture throughout.

Now that you have a firm grasp on the “6 Exercises Beginners Should Focus On”, it’s time to make your way to your nearest “Focus Gym” and put these practices into play. Always remember, consistency is key!


What are the best 6 exercises beginners should focus on at the gym?

Planks, bodyweight squats, push-ups, bent-over rows, lunges, and jumping jacks are highly recommended.

Why is the plank recommended for beginners?

It’s an excellent core exercise that doesn’t require any equipment and builds stability.

How often should a beginner exercise?

Ideally, 3-4 times a week, giving ample time for rest and recovery.

Are these exercises safe for all ages?

Generally, yes. However, always consult with a healthcare provider or fitness professional first.

What should beginners do at the gym aside from these exercises?

Beginners can focus on low-intensity cardio, flexibility exercises, and getting familiar with gym equipment.

Can I do these exercises at home?

Absolutely! These exercises don’t necessarily require gym equipment, making them home-friendly.

Do I need to warm up before these exercises?

Yes, warming up is essential. A 5-10 minute warm-up can prepare your body and prevent injuries.

What if I can’t perform an exercise correctly?

It’s crucial to prioritize form over repetitions. Seek guidance, use lighter weights, or modify the move.

How can I track my progress?

Keep a workout journal, take photos, or work with a personal trainer to monitor improvements.

Why are these exercises better for beginners?

They lay the foundation for strength, flexibility, and endurance, preparing beginners for more advanced routines.

final note

Remember, every journey begins with a single step. Whether you’re stepping into a “Focus Gym” or your living room, these exercises are your ticket to a healthier you. Happy exercising!

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