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six essential exercises you need to learn

Updated on August 5, 2011
Sit up
Sit up
The Squat
The Squat
The Lunge
The Lunge
A Lunge variation.
A Lunge variation.
The Deadlift
The Deadlift
The Chin Up.
The Chin Up.
The classic bench press.
The classic bench press.
Incline bench press, a variation of the classic bench press.
Incline bench press, a variation of the classic bench press.


The purpose of this hub is to teach the reader 6 essential gym workout techniques.

If you learn these all correctly with a few variations of the standard exercise,it will be all you ever need to stay in top notch physical shape and maintain a proper weight.

Exercise is just as important as diet for staying fit.

If you want to build more muscle add more weight and do less reps.

If you want to tone up or get cut,then try less weight and more reps.

Please remember to check with your doctor before beginning any exercise regiment.

Here is a simple formula to figure out what a good weight for you to begin working out with, do a bench press until you max out. if your maximun bench press weight is 200lbs then multiply that by 60% and you will get 120lbs so you should work out with 120lbs for maximum benefit.

The formula is max bench press weight times 60%. to get the weight you should be working out with,remember to use comon sense if that is too hard then lower the weight a little but to really get results you want the maximum resistance.

Also remember to do a proper warm up like maybe 10 minutes on a treadmill and 5 minutes stretching before you even begin your workout, this can help to prevent injury and also make your workout more effective by stimulating your metabolism.

First up is the sit up

Lock your hands behind your head for neck support and do 5 sets of 10 reps.

Remember that form is always important in exercise, you should have a steady fluid motion when doing a proper sit-up while never bending your neck.

You should feel it burning in your stomache if you are doing it correctly.

A variation of the sit up is to twist to the left and right alternating.

This will get your abs ripped.

Next is the squat

For someone just starting out, just extend your arms stright out, while leaning slightly forward and just squat down.

Do this in sets of 10 five reps.

For more advanced variation add dumbell weights in each hand and let them hang to your sides and squat down.

You should feel this burning your butt,hips ankles and quadriceps.

Next up is the lunge

Stand with your feet paralell and about hip-width apart,step forward with one leg while simultaniously lowering your body until your forward thigh is parallel to the floor.

Rise and step back to repeat the repetitions then swith feet.

Do this in sets of 3 with 10 repetions.

A variation of the lunge is dumbell lunge.

While holding dumbells in each hand creat a bend in one knee (see picture)

Keep that knee bent while slowly touching your other knee to the ground and returning to the original position.

Do this in sets of 3 with eight reps.

Next up is the Dead Lift

Stand over the barbell (the barbell is lying on the ground) with your feet shoulder lenghth apart.

Grab the bar at the same distance and roll it up to your shins, then squat down so your arms are straight,your back is flat and your shoulders are behind the bar (see picture)

Now satnd up as you pull the bar up,keeping it close to your shins,keep it close to your legs as you lower it all the way to the ground.

Reset your grip and repeat.

You should do this in sets of three with 10 repetitions.

This works the glutes and hams and trapezius muscles.

Next up is the Chin up

Grab the bar with a underhand grip with your hand abour ahoulder width apart,hang ta arms lenghth then pull yourself up over the bar. (see Picture)

Do this in sets ofthree with 10 repetitions.

Next is The Bench Press

While laying flat of your back on the bench grab the bar about shoulder width apart.

Gently lift and slowly loswer the bar to your chest and push up and repeat.

You should do this in sets of 3 with 10 repetitions.

For a variation try the Incline bench press.

It is done exactly the same as the bench press the only difference in your back will be flat against the incline of the bench (see picture).

Have a routine

In closing I would like to say that it is very important to make exercise a part of your life or a routine.

You should exercise at least 3 days a week.

Try to walk everyday and remember it may hurt at first but when you get used to exercising it is really so much fun and can benefit you in many ways in your life.

Here are a few exercise suggestions

  • waliking
  • running
  • hiking
  • climbing
  • take the kids to the park
  • take the stairs,instead of the elevator
  • cycling
  • jumping jacks
  • Yoga
  • Pilates
  • Home work outs like PX90
  • Go to the mall
  • push ups
  • treadclimber
  • swimming
  • anything that gets you moving and off the couch

Surround yourself with people who will help you

  • join a gym
  • join a online fitness forum
  • Create a fitness group on Hubpages
  • Ask friends & family to help
  • let people know you are changing your life

I wish you the best, if you have any questions or suggestions I look forward to hearing from you in the comments section below.

If you need a few words of motivation, drop me a email, I want you to succeed.

As always - God-Bless-Us-All


Submit a Comment

  • nancynurse profile image

    Nancy McClintock 5 years ago from Southeast USA

    I just started training about 4 months ago . Love it Thanks for sharing

  • ambassadornchains profile image

    ambassadornchains 6 years ago

    Thank you for sharing this hub - This is great! I'm thinking about trying to start a few different routines to keep me motivated to exercise and might use a few of these! =)

  • profile image

    masmasika 6 years ago

    Thanks for this share. This is very useful. I don't exercise these days but when I was younger I have a good exercise program. Perhaps I have to exercise again as getting old needs a good exercise program. Thank you. voted up

  • manthy profile image

    Mark 6 years ago from Alabama,USA

    Well the push up works the same muscles as the bench and incline bench press.

    But Thanks for the comment

  • Rickrideshorses profile image

    Rickrideshorses 6 years ago from England

    Cool hub - what about push ups?

  • manthy profile image

    Mark 6 years ago from Alabama,USA

    @Storytellersrus - Yes they are for both men and women.

    LOL - I work out with my dog everyday, he has a bad attitude.

  • Storytellersrus profile image

    Barbara 6 years ago from Stepping past clutter

    Are these suggestions equally applicable to men and women? Right now I am getting a work out lifting my growing pup, but I am wondering especially about weights. Thanks!

  • manthy profile image

    Mark 6 years ago from Alabama,USA

    You are welcome Carrie

    It looks like you stay in good shape.

    Thanks for the comment and have a gr8 day

  • carriethomson profile image

    carriethomson 6 years ago from United Kingdom

    hey manthy!!thanx for following!! i checked out your hubs!!including this one of course. you have some really nice things here. thanx for reminding about exercising and being in shape.:)


  • manthy profile image

    Mark 6 years ago from Alabama,USA

    Yeah it is def for someone who has access to a gym, some you can do but not all 6

  • Phil Plasma profile image

    Phil Plasma 6 years ago from Montreal, Quebec

    Good tips, though not everyone is equipped to do all of the exercises you suggest.

  • manthy profile image

    Mark 6 years ago from Alabama,USA

    Thanks for the comments Peter & Joe.

    Peter I'm over 40 so I have to exercise or I'll get real fat real quick

  • profile image

    joekreydt 6 years ago

    super helpful! its nice to keep exercising fairly simple!

  • PETER LUMETTA profile image

    PETER LUMETTA 6 years ago from KENAI, ALAKSA

    Thanks for reminding me what it's like to be young again.