How to progress in the gym

Up close image of someone about to lift weight

How to progress in the gym

Gym Progression

Gym progress is all about working outside of your comfort zone. There are many ways you can do this: increasing repetitions, increasing weights or doing an exercise faster. It is important to also have a goal in mind. This allows you to target the areas you wish to improve and stay on track with your fitness. Today we are going to give you some hot new exercises and how they can help your fitness journey.

The Deadlift

Deadlifts are a great way to help you build muscle and strength. It uses many muscles in your body, not just the arm and leg components. Your back and core assist in keeping your body stable, meaning they are also benefiting from this exercise. Firstly, make sure the weight is appropriate for you. Too light of a weight will not create significant bodily improvement. Yet too heavy of a weight creates a risk of injury. The weight should be achievable while still challenging you.

The Squat

Squats are a great exercise that assist with functional everyday activities as well as toning your body. If you are wanting to shape your booty, this is an exercise for you. Squats are also able to incorporate a range of challenges that will assist you in progressing further in the gym. Resistance bands can be incorporated into the workout, by looping around the calf or thigh area. Similarly, weights can be held to add that extra burn.


Wanting to progress both your muscle build and cardiovascular fitness? Well burpees are the answer for you! Like squats, this exercise requires a minimum of body weight and produce results too. A burpee targets abs, chest, arms, back, legs and glutes. It will also spike your heart rate, improving your cardio functionality. Let’s just say this is a very sweaty but very productive work out.

Sit-Ups and Crunches

Core exercises may sound mundane, but hear us out. Core strength is integral to transforming your body and will improve your progression in other areas. Core work outs such as sit-ups and crunches are perfect for any work out regimen as they require little to no equipment at all. They tighten abdominal muscles, improve stabilisation, posture and balance. So if your form is struggling in any areas, incorporating core exercises is the way to go. Weights and resistance bands are also able to be used to add that extra ab burn to the session.

These exercises are just the tip of the iceberg when it comes to progressing at the gym. As experts here at Pivotal Motion Physiotherapy, we encourage you to only exercise to your limits and be aware of the risk of injury. Have a read of our other blogs that delve into the importance of correct form, warming up and other great tips to use while working out at the gym. If you need to adapt exercises to meet your needs whilst reaching your best potential to achieve your desired gym progress, don’t hesitate to contact us on (07) 3352 5116 or book online.

Call Now Button