It’s your first time in the gym, and there are many machines, countless exercises, and regiments that you have heard almost everywhere that are the best for your body. Even if you are coming back to the gym after a long break, you need to keep your exercises simple, effective for fitness, strength building, endurance, and getting the body you want. Here are the 10 top exercises you should add to your beginner workout program to help in a much easier, quicker, and convenient transition.


1. Abdominal Crunches


Working out your core and keeping it strong builds the foundation of all the other exercises that you will do in the gym. This is because core exercises, first of all, keep your stomach flat and give you abs, but more importantly, it helps strengthen your spine and pelvis and transfers energy from your larger body parts to smaller ones.


2. Overhead Shoulder Press


Overhead shoulder press helps to give you a great upper body posture by working your deltoids, traps, and triceps. It also helps strengthen your spine. When doing this exercise, start easy, and lift a weight that you can comfortably carry so that you don’t roll your spine back when pushing up.


3. Barbell Deadlift


Barbell deadlifts are an overall strength exercise that works your core, traps, erector spinae, hamstrings, glutes, and rhomboids. Having a correct form is very important here, so work under the close supervision of your trainer to get this right.


4. Barbell Back Squat


Squats is the mother of all exercises; it helps to strengthen your core, keeps your heart pumping, and works your lower body muscles very efficiently. Primarily it targets the glutes, quads, hamstrings, and calves.


5. Bench Press


This is one of the big three exercises for building and demonstrating strength, plus it helps in giving you a great posture. The bench press works your chest muscles (pecs) and your triceps.


6. Bent Over Row


Again for a great posture, bent over row exercise is a must-do. It helps work all the major muscles of your upper back, mid-back, spine muscles, traps, rear delts, and biceps. You can do this exercise with dumbbells or a barbell; however, it is best to do both for maximum muscle engagement.


7. Pull-Ups


This will be a little tough to pull when you are a beginner because it requires that you lift your body up using your arms and back muscles. However, even one pull-up a day can help you master this exercise over time. Pull-ups greatly work your back muscles, biceps, oblique, including your shoulders.


8. Push-Ups


Strengthen your chest, shoulders, triceps, and core muscles using this one exercise. The best part of this exercise is that it can be done at any fitness level and is very easy to master.


9. Hammer Curls


Since you engage your biceps and forearms in almost all the exercises, you need to make them strong using dumbbell hammer curls. It targets your key forearm muscles and the long head of your biceps, giving you nice-looking, strong arms.


10. Triceps Extensions


Also, to make your chest and shoulder exercises easier, build your triceps using triceps extension exercises. You can do this using dumbbells or the cable extension.




Before doing any of these exercises, make sure that you take 20 to 30 minutes of warming up. You can do this by walking, jumping ropes, riding the stationary gym bike, etc. Warm-ups help to prepare your muscles for exercise.