One of the most common questions I get from clients is what to do at the gym on their own. I get it. There’s so much equipment at the gym and almost none of it comes with an instruction manual. Ask an employee for help and you run the risk of someone pulling you into a back room, analyzing your body fat percentage and trying to sell you a protein powder you didn’t ask for.

Hey bro, relax. I just asked if you had any kettlebells.

In any case, even if you do know how to use the equipment, or found some random workout plan to try on Pinterest, how do you know if you’re doing the right thing?

What even is the “right” thing anyway? My answer is always: IT DEPENDS.

It depends on you. Your goals. Your preferences. What you value. Your ability level and injuries. Even your history and relationship with exercise. So please know that nothing I say here is absolute. I’m sure after I hit “publish” on this post I will learn something new and come back and change some things. Speaking of which. . .

Be wary of any fitness professional who is unwilling to evolve or thinks that their way is the best and only way.

My perspective is based in my own experience with strength training and the fact that it changed my life. It’s for people who are tired of spending their life on the elliptical. People who want options besides the usual “walks and gentle yoga” that are often recommended as the best way to pursue “joyful movement” and avoid diet culture. Those who no longer want to have to depend on group fitness classes or videos to get a good workout. People who want to get stronger so that they function better in their daily lives and do all the things that they want to do. It’s for people who don’t always feel comfortable or welcome in traditional gym spaces and want to get started.

It’s especially for people who haven’t had the greatest relationship with exercise in the past and want to start to transform it it for the better. Maybe that’s you?

In any case, it’s no secret that I am a huge fan of kettlebells. They are a great way to get started with strength training, are a bit less intimidating, and a gateway to barbells (which I also love). They are portable. You can do all sorts of things with them. Pretty much all the basics and then some. Also, most people don’t know what to do with them, which means that if you go to a crowded gym there’s a good chance you won’t have to share. 😉

So what the heck do you do at the gym??

Aside from whatever you enjoy the most, there are a few basic exercises/movement patterns that I highly recommend for anyone who wants to get stronger and cover most of their fitness bases.

Squats

What it is: A lower body pushing movement.

What it works: Quads, glutes, hamstrings, core.

Why they’re awesome: You do a squat every time you sit down and stand up. They help you strengthen the muscles that support your knees, hips, and ankles.

Pro tip: Make sure your knees are tracking your toes rather than knocking inward.

Deadlifts

What it is: A lower body pulling movement & a hip hinge.

What it works: Glutes, hamstrings, back, core.

Why they’re awesome: You literally deadlift every day when you pick things up off the ground.

Pro tip: Try it with a broomstick to make sure your back is staying flat.

Kettlebell Swings

What it is: A hip hinge (like the deadlift) + cardio!

What it works: Hamstrings, glutes, back, core.

Why they’re awesome: They’re cardio for people who don’t like cardio. They work a lot of major muscle groups. They’re fun!

Pro tip: Master the deadlift before you move on to these–initiate the movement from your hips rather than your arms. (Also check out this blog post for a step-by-step guide on the swing.)

Push-Ups

What it is: An upper body pushing movement.

What it works: Chest, shoulders, triceps, core.

Why they’re awesome: They strengthen your upper body and core and can be done anywhere.

Pro tip: If you think you can’t do a full push-up, try incline push-ups instead of taking your knees–they’ll help you progress faster!

Rows

What it is: An upper body pulling movement.

What it works: Lats/back, shoulders, biceps.

Why they’re awesome: They strengthen your upper body, help with posture, and balance out your body after push-ups.

Pro tip: Keep your shoulder “packed” into the socket through the entire movement, especially when you straighten your arm.

Suitcase Carries

What it is: A weighted carry.

What it works: Core, forearms, almost your full body!

Why they’re awesome: They improve your core & grip strength and help you carry things (groceries, a heavy purse, etc.) more easily.

Pro tip: Stay active through your core to feel more stable. Avoid letting the weight pull you off to one side.

Lunges

What it is: A lower body pushing exercise.

What it works: Glutes, quads, hamstrings.

Why they’re awesome: Helps you improve your balance, hip mobility, and lower body strength.

Pro tip: Stay grounded through your front heel and drive into it to stand up. Go through your full range of motion, which may look different than mine.

I hope that gave you some good ideas for how to get started! Are these all of the things? Nope. Are they a good place to start? Absolutely. The best part? You can do them all with just your bodyweight and a kettlebell! Give it a try and let me know how it goes!

Wanna get better at push-ups? Whether you’re trying to get your first one without using your knees, training to beat the entire patriarchy in a push-up contest, or just create better memories around push-ups than 5th grade gym class gave you, this program will help get you there.