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Anytime Fitness – 5 gym workouts for beginners

Posted on February 1, 2023


New to the gym? We know working out in a public gym can be a big step for us fitness newbies, especially when there’s so many people crowding up social media with different advice, tips and trends.   


With the help of Anytime Fitness in Greenwich Shopping Park, we’ve put together a list of simple and effective exercises for those getting started at the gym this month.




1. Treadmill warmup

Every gym session should begin with a warmup, and the treadmill is the perfect place to start. Pick a comfortable pace (imagine you’re running five minutes late to meet a friend), set a slight incline, get your go-to playlist on full volume and walk for 5-10 minutes.


Warm up the body and increase your blood flow to get the best use of the gym – it’ll also help you from aching the following day. If you’re after an extra challenge, set a higher pace and incline every few sessions to keep improving.



2. Bar-only bench press

Bench press can be an intimidating workout for beginners. Luckily, there’s an alternative to the regular workout, providing more control with less risk – a win-win situation!


Start by removing the weights from the bar, so you’re only holding the bar itself.  


Lie back on the bench, positioning your shoulder blades in the centre. Grab the bar to begin, placing your hands shoulder width apart. Squeeze the bar tightly, take a deep breath (essential for any weight lifting exercise!) and keep squeezing the bar as you push it directly upwards. Slowly lower it back to your chest and repeat. Place the bar back on the rack once you feel yourself losing control, and remember don’t overdo it – nobody likes being in pain.


Once you’ve gotten the flow of the bar-only bench press, you’ll feel and see your progression as you start to add weights. It’s a fan favourite for building shoulder, back, and chest strength.


3. Make the most of machines and equipment

If weight-lifting isn’t your thing, why not take full advantage of the biking and rowing equipment at Anytime Fitness?


Biking is an ideal workout to strengthen your calves, hamstrings and quadriceps, and the best thing about biking in the gym is that you don’t have to worry about being too cold, or getting caught in the rain!


The rowing machine often gets forgotten, but is another workout option to strengthen major muschle groups in your arms, legs, chest, and core.


4. Tricep pushdown

Working your triceps is a great way to build overall arm strength, but how to get started? Look for the machine with a cable attached to a weight stack.


Set your desired weight using the weight pin. Take hold of the handle on the cable, then pull the cable down to your chest, keeping your elbows bent and close to your body. From this position, slowly stretch your arm, moving the handle down to your upper thigh whilst tensing your triceps. Bring your arms back to the starting position.


Repeat this exercise for 8 reps and 3 sets. If you struggle to do 8 reps, lower the weights, and try again.


5. Bench supported bent over row

With a dumbbell in one hand and your arm straight, place the opposite knee and hand on a bench. Keeping your back flat and in line with the bench, lift the dumbbell up to the side of your chest, bending your elbow. Lower the dumbbell back until your arm is straight.


Complete 10 reps on each side for 3 sets. Remember, if the weight feels too heavy, there’s no shame in picking something lighter. All gym goers do this regularly, no matter their strength.



Anytime Fitness is open 24/7 with on-site staff always happy to help – always check with your doctor before starting any fitness journey, and make sure you undergo a full induction with gym staff before trying any exercise or machinery for the first time. We look forward to seeing your on the gym floor!