Nov 3 • General discussion
🏋️♂️ Unsure How to Use the Gym? Start Here 👇
If you’re new to the gym or just not sure what to do when you get there — this is a basic starting template to help you build confidence, learn movement quality, and prepare your body for more serious training down the line.
💪 The Foundation Movements
1️⃣ Heels-Elevated Goblet Squat (with a pause)
– Focus on staying balanced and controlled.
– Use the pause to feel your legs working and your core bracing.
2️⃣ Hip Hinge (goat belly, dumbbells, or barbell)
– Learning to hinge properly is one of the most important skills in the weight room.
– Think “hips back, not knees forward.”
3️⃣ Push-Ups (real ones!)
– Quality over quantity — stay tight, full range of motion, no sagging hips.
4️⃣ Rows or Pull Variations
– Try TRX/inverted rows or eccentric (slow lowering) single-arm TRX rows.
– If you’re naturally strong, strict chin-ups are great too.
5️⃣ Overhead Single-Arm Farmer’s Carry
– Teaches shoulder stability, core tension, and posture.
6️⃣ Split Squat (Goblet or Bodyweight)
– Find your 90/90 position — one knee under the hip, one in front.
– Focus on balance and control.
7️⃣ High-Tension Plank
– Don’t just hold it — create tension. Squeeze everything.
🔢 How to Structure It
Do 2–3 sets of 6–8 reps per exercise, with perfect technique as your goal.
Rest 60–90 seconds between sets.
⚡ Dynamic Work
For conditioning and coordination, start learning to jump rope.
Work up to 5 minutes of continuous jumping over time.
🎯 The Goal
Move well. Learn positions. Build control.
This sets the stage for everything else — strength, power, and resilience.
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🏋️♂️ Unsure How to Use the Gym? Start Here 👇
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