lifting progression.

Starting to incorporate exercises such as squats, deadlifts, lunges, etc. can seem overwhelming when you are just starting in the gym. You may be worried about potential injury, looking out of place in the gym, or you may not be physically ready to perform these demanding lifts. Easing into a routine is an important checkpoint on the long road of bettering one's physique.

Body Weight Exercises

Utilizing body weight exercises can be a great way to become more familiar with exercise movements or building strength toward completing an exercise with additional weights. They can be performed in the privacy of your own home, when traveling, or when gym equipment is in short supply. Just because you are not lifting a weight does not mean that they are not considered effective for building a quality physique. These exercises will simply require a larger amount of reps in order to match the volume of any weighted exercise. Although they may not be as efficient in terms of moving a large amount of volume in a short period of time, they are relatively low in risk off injury and can be viewed as the necessary stepping stones to eventually getting underneath a weighted bar.

Compound Exercises

Compound exercises (Squats, Deadlifts, Overhead Presses, Lunges, etc.) require multiple muscle groups to work at one time. Squats, for example, require the use of many of your leg muscles to complete to movement, but also muscle groups such as your core for stabilization.

Compound lifts are essentially the "meat and potatoes" of any routine. They are a no frills approach to lifting, but have withstood the test of time throughout bodybuilding history. The reason being is simple...they work. I would recommend that any lifter looking to make the next step from an in-home routine look into learning more about basic compound lifts.

Lifting Variations

If you have been consistently lifting for a long period of time, you may find your routine becomes a bit stale. Lucky for us there is a vast amount of information on the internet that provides us with endless variations of exercises that can keep us motivated. Would I recommend the average person just starting out in the gym to do some of these wild exercises that require multiple bands, benches, exercise balls, chains, etc....? Most likely not. However, I would recommend looking into these lifts to a more experienced lifter that has encountered a mental/physical plateau in their fitness journey.


In conclusion, I recommend you enjoy the process of gaining knowledge and experience in the gym. It is easy to want to make progress as quickly as possible, but going into a gym and expecting to know everything without any experience could be a recipe for injury. Take your time, read up, and soon enough you'll be well on your way to your goal physique.

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