Walking into a gym for the first time can feel overwhelming. The good news: you don’t need fancy machines or a complicated routine to get strong. You need to master a handful of movements and repeat them well.
The big five
- Squat — the king of lower-body strength.
- Hinge (deadlift) — how you safely pick things up off the floor.
- Push — push-ups and presses for upper-body pressing strength.
- Pull — rows and pull-ups to balance all that pushing.
- Carry — pick up something heavy and walk. Simple and brutal.
Nail these with good form before you chase numbers. Your coaches are here to check every rep.
