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What is the First Exercise I Have to Do in a Gym Every Day?

By starting your gym session with the right exercise, you can give your training a boost and increase your chances of having a productive, effective session immediately. The first thing that you do at the gym will help rev up your muscles and get your heart rate going. It will help you mentally and physically prepare for what is to come, especially if your plan includes some bouts of high-intensity interval training. In this article, we will identify the best first exercises to do at the gym, discuss their benefits, and give you tips on incorporating them into your workout plans. Whether you’re an absolute beginner with a lot to learn or an experienced gym rat who has a lot of workout routines under your belt, there is a way to make your gym training more effective with the first exercise that you do.

How to Start Your Gym Routine with the First Exercise

Before any weights or exercises, the first thing you should do to start your gym routine is an all-around exercise that increases blood flow, works on multiple muscle groups, and wakes up your body for more intense activity. Finding the best first exercise for your routine can be a challenge for some people since they go to the gym without a plan and end up creating one, trying to figure out the best exercise to do first. Here are some tips to help you select the best first exercise for your gym routine.

Start Strong: 5 Effective First Exercises for Your Gym Routine

1) Squat Exercise

The squat is one of the best exercises for your gym workout. It is a compound movement, meaning you are working more than one muscle at a time. You work your quadriceps (front of thigh), hamstrings, glutes and core, so the push can help stimulate your goal of having a full-body workout. By squatting first, you are signalling that you are working as a whole. You are also introducing more functional strength.

Benefits of Squats:

  • – Full-body activation
  • – Increased calorie burn
  • – Improved functional strength
Proper Squat Form:
  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and hips, keeping your back straight.
  3. Lower until your thighs are parallel with the ground, then press back up to the starting position.

2) Deadlift

Deadlifts are another posterior chain, all-in-one compound movement that targets the lower back, glutes, hamstrings and core. If you start with deadlifts, you’ll hopefully get the right muscles firing and the rest of your workout should be a breeze.

Benefits of Deadlifts:
  • Strengthens multiple muscle groups
  • – Enhances core stability
  • – Promotes functional strength

Proper Deadlift Form:

  1. Stand with your feet hip-width apart, with the barbell over your mid-foot.
  2. Bend at the hips and knees to take an overhand grip on the bar.
  3. Lift the bar by extending your hips and knees, keeping your back straight.
  4. Lower the bar back to the ground with control.

3) Bench Press

The bench press is a classic exercise for the upper body, which helps to work the pectorals (chest), deltoids (shoulders) and triceps (elbow extension). Performing bench presses at the beginning of your exercises can get your upper body warm and ready for more focused exercises.

Benefits of Bench Press:
  • – Activates upper-body muscles
  • – Enhances pushing strength
  • – Promotes muscle hypertrophy
Proper Bench Press Form:
  1. Lie down on the bench, feet flat on the ground; eyes under the bar.
  2. Grip the bar slightly wider than shoulder-width apart.
  3. Lower the bar to your chest, keeping your elbows at a 45-degree angle.
  4. Press the bar back up to the starting position.

4) Rowing Machine

The rowing machine is an excellent cardio exercise for the whole body, as well as engaging the muscles of your back, shoulders and legs. A rowing set can raise your heart rate and precede your strength training session.

Benefits of Rowing:
  • – Full-body activation
  • – Cardiovascular conditioning
  • – Increased calorie burn
Proper Rowing Form:
  1. Sit tall on the rowing machine with your feet strapped in and your knees bent.
  2. Grab the handle with an overhand grip.
  3. Push with your legs while pulling the handle towards your chest.
  4. Extend your legs fully before reversing the motion to the starting position.

5) Plank

A plank is an essentially musical move through your whole body, anchored by the fire of your core Like any other important piece of kit, you are well advised to start with the basics. Planks are an ideal starting point as they engage your core and round you up into a stable upright posture, so while you are strengthening your deepest abdominal muscles, your superficial torso musculature anchors the action.

Benefits of Plank:
  • – Core activation
  • – Improved stability
  • – Enhanced muscle endurance
Proper Plank Form:
  1. Begin with your feet hip-width apart, then get down on your forearms with your elbows under your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Hold the position, engaging your core and maintaining proper alignment.

The Best First Exercises for a Successful Gym Training Session

Selecting the best first exercise depends on what you want to achieve with your training, your current fitness level, and how much time you are willing to spend at the gym. Here’s how to pick the most effective starting exercise.

Consider Your Goals

Starting with a compound lift, such as a squat or a deadlift, might be a better choice if you are after building muscle strength. Those who want to either improve or maintain their cardiovascular capacity might start with a rowing session or a dynamic warm-up that can provide a brief cardiovascular burst — think burpees or high knees.

Assess Your Fitness Level

For example, we could beginners work our way up the levels of these exercises one by one, starting with bodyweight exercises and working up to exercises with more weight if we want to. On the other hand, the advanced bro photo-inspired gym-goers—you know, the ones with six-packs and rippling muscles—could begin the workout at Level 4 right away if they wish.

Focus on Full-Body Activation

Compound exercises that engage multiple muscle groups are good to start with as they increase blood flow, warm up the muscles and also prepare your body for more intense activity.

Looking for the Perfect Starting Exercise in a Gym Routine?

Starting an exercise regime at the gym can involve a certain amount of trial and error. However, the following guidelines will help you make a considered choice.

  • Dynamic Warm-Up: Add a dynamic warm-up to help the mother’s body get ready for exercise by doing things such as arm circles, leg swings, and hip circles to get blood moving and fluids flowing more freely.
  • Start with Compound Movements: Compound movements such as squats, deadlifts, and bench presses are great foundational exercises because they use several muscle groups and establish a tone for the rest of the workout.
  • Prioritise Safety: Keep safety in mind by focusing on form and using proper technique with weights you’re capable of handling. Consider personal training with Fitness Fit Gym Northcote to help you learn the correct form.

Fitness Fit 24/7 Gym: Supporting Your Fitness Journey

So, when you think of shaping up at the Fitness Fit 24/7 gym, especially Fitness Fit Gym Northcote, Fitness Fit 24/7 Gym considers it begins at the feet. Inside this modern facility, you’ll find everything you need to begin your workout on the correct note, with tons of equipment for various types of workouts that can accommodate anyone regardless of their fitness level.

  • Expert Staff and Personal Training: Our team of knowledgeable trainers will help you one-on-one with rotations and workouts. Even if you are an elite athlete, we’ll help you improve and stay in shape.
  • Comprehensive Fitness Programs: Get fit and stay in shape with advanced fitness programs from Fitness Fit Gym Northcote. Our tailor-made programs include Weight Training, Cardiovascular and Core Conditioning and Flexibility exercises. We provide results-oriented workouts for every level of fitness.
  • Accessibility: Our gym is open 24/7, so you can work out whenever is convenient for you. This is important because it helps you maintain consistency in your workouts, which is essential for achieving long-term fitness goals.
  • Community and Support: Fitness Fit Gym takes pride in being a good neighbourhood and building solid relationships with the people. You will always receive a clean, safe and well-motivating environment. The gym is operated by staff and members who care about the community.

Conclusion: The First Exercise Sets the Tone for Your Workout

Getting the ball rolling with the right exercise is critically important for priming the body for a workout, lessening the chance that you’ll suffer an injury, and setting yourself up for success throughout your entire session. Compound movements such as squats, deadlifts and bench presses will help to recruit numerous muscle groups. Alternatively, a dynamic warm-up will help to get your body and mind in the right place.

At Fitness Fit 24/7 gym especially Fitness Fit Gym Northcote we have you fully equipped with the tools, the right ambience, and the support you need to start your workout. we have the right equipment, professional staff and friendly atmosphere that will help you with your workout with ease. Come and have your workout with us!

But pick the right starting point, and engage the right kind of supportive atmosphere, such as what a good gym like Fitness Fit has to offer, and you’ll discover your fitness journey to be a very positive, increasingly fruitful endeavour.

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