What should you do in the gym?

Before starting any fitness journey, it’s important to remember that consistency is king.

Rather than switching between exercises every week, picking a handful of exercises and mastering them over time is going to be far more beneficial than constantly chopping and changing your routine.

When picking what exercises to do a simple way of making sure you have all your bases covered is to break them down into the following categories;

  • Knee dominant
  • Hip dominant
  • Push
  • Pull
  • Core

If you can cover these 5 bases, you’re winning!

At INTENT91, we specialise in strength training, which we deliver in our small group personal training sessions, this is universal across all our sites in Worthing, Portslade, and Horsham and we base all our programming on the above 5 categories.

So what should you be doing in the gym?

For us, we would typically get all our clients to master the following movements which fall within the above categories:


The squat is a great movement because it comes in many forms, it incorporates both the lower body and the upper body.

Quick Tip: Aim to keep as upright as possible, keeping your feet and knees in line with each other on every rep.

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Romanian Deadlift

The Romanian Deadlift is an excellent exercise for strengthening the hamstrings, glutes and lower back.

Quick Tip: Keep the knees soft and think about pushing your hips backwards, stopping when you feel a stretch in the back of your leg.

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Press Up

Press ups are an exercise as old as time, but there’s a reason it’s stuck around for so long, easy to some, but when performed correctly it can be incredibly challenging, it’s a great exercise for upper body and core strength.

Quick Tip: Keep the wrists, elbows and shoulders in line with each other, and try to avoid your hips dropping to the floor and back arching.

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Recoil Row

The recoil row is another brilliant full-body bodyweight movement, primarily targeting your back and arms, but also your core, it’s the perfect exercise to help learn pull-ups too.

Quick Tip: Keep the whole body in alignment, ankles, knees, hips and shoulders, pull your shoulder blades back first on each rep before pulling with the arms.

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Deadbugs are another classic that’s been around for ages, a great core movement that not also challenges your abs, but also your coordination and gross motor skills.

Quick Tip: Keep your back squashed down into the floor the whole time with your shoulders off the floor.

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Outside of being great movements to master, the above exercises can be performed with minimal equipment, meaning when the gym is busy, you don’t have to worry about waiting around.

If you only have 2-3 hours per week to get your training done, which is normal for most people, the above routine would work really well as it covers the whole body.

If you get really stuck, you can reach out to any one of our three personal training gyms in Worthing, Brighton & Hove and Horsham for some extra friendly help!

Written by Head Coach, Ben

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