Do you feel lost when you walk into the gym and don't know where to begin? Don't worry, it's more common than you think. Here are some tips to help you feel confident and achieve your fitness goals.

The Importance of Compound Movements

When starting your workout, begin with compound movements. These exercises engage multiple muscle groups simultaneously and require a significant amount of energy and focus. They are the foundation of any successful fitness regimen.

Why Begin with the Big Lifts?

Exercises like the overhead shoulder press, deadlift, bench press, and squat require the most from your body and central nervous system. Prioritizing them at the beginning of your workout ensures that you are tackling them when you are at your freshest and strongest.

The Science Behind the Strategy

Compound exercises take a considerable toll on your energy reserves. By doing them at the start of your workout, you can avoid fatigue and track your progress accurately.

The Key to Growth: Progressive Overload

Incorporating the principle of progressive overload - gradually increasing the weight or resistance to stimulate muscle growth - is much easier when you do these exercises at the start of your routine. Consistency is crucial for building strength, and you're most consistent at the beginning of your workout.

The Takeaway

Starting with compound movements sets a solid foundation for the rest of your workout. Afterward, you can move on to isolation exercises or cardio as needed. Remember, the order of your exercises is just as important as the exercises you choose. I hope these tips empower you to walk into the gym with a clear plan of action, so you can start strong, stay consistent, and conquer your fitness goals.

Compound exercises

Squat and overhead press - This exercise targets your legs, glutes, shoulders, and core all at once. Start by holding a dumbbell in each hand at shoulder height, then squat down as low as you can go while keeping your back straight. As you stand back up, press the dumbbells overhead.

Deadlift and row - This compound exercise targets your hamstrings, glutes, back, and biceps. Begin by standing with your feet hip-width apart and holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight, and lower the dumbbells towards the ground. As you stand back up, pull the dumbbells up towards your chest in a rowing motion.

Lunge and bicep curl - This exercise targets your legs, glutes, and biceps. Start by holding a dumbbell in each hand and standing with your feet hip-width apart. Step forward with your right foot and lower your body down into a lunge. At the same time, curl the dumbbells up towards your shoulders. Return to the starting position and repeat on the other side.

Bench press and leg raise - This compound exercise targets your chest, triceps, and abs. Lie down on a bench with a dumbbell in each hand and your feet up in the air. Lower the dumbbells down towards your chest as you lift your legs up towards the ceiling. Return to the starting position and repeat.

Remember to always use proper form when preparing for  compound exercises and start with lighter weights until you feel comfortable with the movements. Incorporating compound exercises into your workout routine is a great way to challenge your muscles and see results more quickly.