Do you need a modern gym to get results?
I receive many requests for coaching, and several clients say their gyms don’t have many machines, or that they sometimes train at an apartment gym, which obviously doesn’t have many machines either.
Technological advances have made their way into gym equipment. Today, there are many different machines, including smart ones. However, you don’t need a very modern gym to get results.
Find out why you don’t need one and how to get better results training at your gym.
Do I need a modern gym to get results?
Anyone who follows me on social media has probably noticed that I always say you don’t need a modern gym with state-of-the-art equipment to get results from your workouts. What you need is the basics.
But Thiago, what are the basics?
The basics are any pieces of equipment that allow you to effectively stimulate your muscles. Even though they aren’t state-of-the-art, they’re more than enough to ensure a quality workout.
Avoid outlandish exercises
Every day, social media showcases a series of crazy exercises, even downright circus-like ones.
Sideways leg presses, cable “kicks,” squats on the hip abductor machine, and many others.
The problem is that these exercises have a big impact on followers, mainly because the people performing them have the bodies their followers want and, in many cases, aspire to.
What I can guarantee you is that this physique wasn’t achieved with squats on the hip adductor machine or any other kind of crazy exercise.
Don’t be fooled. It’s called marketing.
These are incorrect and sometimes dangerous exercises. It’s very important not to follow internet fads when it comes to training.
And for those of you who stick to the basics and train effectively, here’s a tip: always check the condition of the equipment you’re going to use.
Finally, let’s get to what matters. What do you need for a quality workout?
Basic gym equipment
Learn about the basic equipment that’s essential for your workout. If your gym doesn’t have one of these, don’t worry. We can still find alternatives.
1. Bench press bench
If your gym doesn’t have a chest press machine, a bench press bench is the best choice for your workout.
You can do three variations on it: the flat bench press, incline bench press, and decline bench press. All are highly effective.
Does your gym not have a bench press bench? Don’t worry! We can still do the same exercise using free weights instead.
The dumbbell bench press is widely used for this exercise. To do the variations, simply adjust the bench’s incline to suit the exercise you want to do.
2. Squat cage (or rack)
A well-executed squat strengthens the muscles of the legs, glutes, and lower back, while also improving upper-body mobility and flexibility.
Because the exercise works many muscle groups at the same time, it causes your body to increase its production of anabolic hormones.
If your gym doesn’t have a squat cage (rack), you can switch from the barbell to dumbbells while doing squats. There are several exercises you can add to your workout routine, such as stiff-leg deadlifts and Bulgarian split squats.
3. Leg press
The leg press is undoubtedly one of the most popular machines in weight training. Studies show that the leg press promotes hypertrophy not only in the quadriceps, but also in the adductors, hamstrings, and especially the glutes.
There are three variations you can do on the leg press: 45-degree leg press, vertical leg press, and horizontal leg press.
All these machines involve knee or hip extension, and the force acts (almost) perpendicular to the torso. The weight moves toward your body, and you push the platform back.
Unfortunately, there’s no variation you can do without a leg press machine. You’ll need the machine to perform the exercise.
4. Barbell rows
The barbell row is an excellent option for back training. It’s essential for muscle development and can be done at any gym.
The row combines two essential movements for a good back workout: shoulder extension and elbow flexion.
This strengthens your core and also works the forearm muscles.
5. Dumbbell rows
The bent-over dumbbell row is an alternative to the pull-up bar. It’s also very effective and can provide the same stimulus as the barbell row.
With dumbbells, you can also do both variations: the underhand-grip row and the overhand-grip row.
Simply bend your knees and lean your torso forward. Then lower the weights and pull them up.
6. Leg extension machine
When we talk about leg workouts, one of the most common machines is the leg extension machine. It’s very useful for leg training and can be found in every gym.
The movement performed on the leg extension machine is knee extension, which works the quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris) very effectively.
7. Leg curl machine
The leg curl machine is another piece of equipment you can find at any gym. It’s very similar to the leg extension machine, but there are a few differences.
On the leg curl machine, the hip is more flexed. This increases muscle contraction in the hamstrings.
That’s basically the difference between the two: the range of motion of the exercise. With the leg extension machine, there is greater hip flexion.
8. Cable crossover
The cable crossover is one of the best exercises for the chest. Basically, it’s the same movement as the dumbbell fly.
There are variations of the cable crossover: the mid-pulley crossover and the low-pulley crossover. It’s a good exercise to pair with other compound exercises, such as the bench press.
9. Cable machine
The cable machine is useful for a range of gym exercises. In addition to the famous cable triceps pushdown, one of the best exercises for activating your triceps, you can also use the machine for many other exercises.
You can build your back and work the upper and middle fibers by doing exercises on the cable machine.
10. Free-weight area
Finally, there’s the free-weight area, which doesn’t depend on any machines or equipment. The workout is done entirely with dumbbells, barbells, and weight plates. And the results are impressive.
As we’ve already mentioned in this article, you can do several exercises in your leg workout, such as dumbbell squats, walking lunges, and sumo squats.
For your upper body, you can do dumbbell front and lateral raises to build your shoulders. You can also get a great biceps workout with dumbbells by doing alternating curls and hammer curls, as well as pull-ups.
The free-weight area can provide a complete, high-quality workout. You just need to know the right movements and put them to work for you.
Conclusion
As you can see, you don’t need a state-of-the-art gym with a 500-real monthly membership to get results from your workouts. Just do the basics well, and the results will come.
If your gym has a squat rack, a leg press, a Smith machine, a cable machine for rows and pulldowns, and a bench press bench, it’s more than enough to get results.
Stop making excuses and start changing your physique right now. I guarantee that a year from now, you’ll be proud you started today. Invest in your health. #LETSGETTRAINING
Get help from a professional
One of the great benefits of hiring an online personal trainer is that you can track your exercises and learn what to do and how to perform them properly.
With an online personal trainer, you can enjoy this benefit anytime, anywhere, all on your own schedule.
Whether through an app, website, or even WhatsApp, you have direct access to a specialist who’s ready to help you reach your goals.
Just fill in some basic information, such as your training goals and personal measurements, and the trainer will provide a personalized workout plan and tips on how to follow it.
