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5 Easy Exercises for Beginners - Guaranteed Muscle Gain

Updated: Apr 7, 2022

If you are reading this, it is because you are planning to go to the gym for the first time, or maybe you have been there before but are not sure what to do. Whichever one you are, I want to help you. I want to give you five exercises that you can do in the gym that are not only safe, but will make you feel the burn!

Compound exercises (like bench press, squats and deadlifts) can be intimidating at first and with bad technique could lead to injury. So to prevent that from happening, the exercises below will prepare you for compound lifts and help build muscle and your confidence. The following exercises look similar to compound exercises but make use of a machine. By using a machine, you can exercise the same movement without injuring yourself, and still benefit from working the same muscles.

1. Seated Chest Press

The seated chest press is an upright version of the lying bench press and a great addition to an upper-body strength workout. The chest press helps build the pectoral muscles while also working the biceps, deltoids (delts), and latissimus dorsi (lats).

Recommended sets & reps: 10-12 Reps X 3-4 Sets

2. Leg Press

Leg press is a great variation of the squat, whereby you are sitting back on the leg press machine and pushing the weights away from you. Like the squat, it helps to develop the quadriceps (quads) and hamstrings as well as the glutes. By paying attention to your form, you can maximize the strength-building benefits and prevent injuries.

Recommended sets & reps: 10-12 Reps X 3-4 Sets

3. Seated Machine Row

The seated machine row is a variation of a bent over row. Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi (lats). This exercise will help improve your posture and help protect your shoulders.

Recommended sets & reps: 10-12 Reps X 3-4 Sets

4. Machine Shoulder Press

The machine shoulder press is a variation of the overhead press used to strengthen the muscles of the shoulders. The movement mainly focuses on deltoids (delts), tricep bracchi (triceps) and trapezius (traps).

Recommended sets & reps: 10-12 Reps X 3-4 Sets

5. Calf Raises

Using the leg press machine, you can work your calves too. Simply drop your feet to the bottom of the push plate and push off the balls of your feet - this will create a contraction in your gastrocnemius (calf muscles). The calves are usually considered to be the hardest muscle of the body to develop because they are accustomed to being worked constantly by the mere act of moving from point A to point B. The calves are capable of a notably high quantity of work.

Recommended sets & reps: 10-12 Reps X 3-4 Sets