What are the must do exercises at the gym?

What are the must do exercises at the gym? Let's take a look today.

The universally recognized must-do exercises at the gym are generally compound movements. They not only effectively train the target muscle groups but also enhance overall coordination and stability. However, they are slightly more difficult for beginners. It is recommended to first build a certain strength foundation through light weights or isolation exercises targeting the same muscle groups before progressing to progressive overload training with these exercises.

Squats: Strengthen the lower limbs (quadriceps, glutes), core stability, and improve overall strength. Beginners can consider: front squats (reduce lumbar spine pressure) and goblet squats (beginner-friendly).

Deadlifts: Comprehensively stimulate the posterior chain muscles (glutes, hamstrings, lower back), improving posture and practical strength (such as lifting heavy objects). Beginners can start with Romanian deadlifts (focusing on hamstrings and glutes), which are less difficult. Those worried about lower back injury can try sumo deadlifts.

Bench Press: Develops the chest, anterior deltoid, and triceps, forming the foundation of upper body pushing power training. Beginners are advised to start with dumbbells or an empty barbell.

Pull-ups: Builds back width (latissimus dorsi) and grip strength, offering excellent functional benefits. Pull-ups come with various grip widths; generally, a wider grip requires more back strength. Beginners can start with a narrow grip to develop arm and back strength synergistically, building confidence.