5 Exercises That You’re Missing Out on at the Gym

Gym exercises are a great way to stay fit and improve muscle strength and mobility. However, with gym routines, it’s easy to get stuck on the same exercises.


Incorporating new exercises can help create an all-rounded routine that targets different body muscles. They can also prevent workout ruts and injuries.

The Importance of Exercise


Regularly engaging in exercises is a cornerstone to better emotional and physical health. Physical health benefits include improved weight management, blood circulation, muscle strength and flexibility.


Beyond physical benefits, you can also enjoy better cognitive function and concentration. You can also reduce the risks of mental health problems like depression and anxiety.

5 Exercises That You’re Missing Out on at the Gym


If you regularly go to the gym, doing the same routine can be tedious and monotonous. You need to spice up your regimen to make it fun and helpful.

Battle Rope Training


The exercise engages the whole body, including the arms, shoulders, glutes, core and back.

When targeting specific muscles, you can adjust rope-swinging strategies. For instance, if you’re targeting your core, arms and legs, you should consider wave slams.

Wave slams require one to grab the end of a battle rope in each hand, bend the knees slightly and stand with feet shoulder-width apart.

Plyometric Box Jumps


The jumps engage the legs, particularly the glutes, calves, hamstrings and quadriceps. They improve strength through rapid muscle contraction. If you’re athletic or engage in sports like basketball, the exercise can help boost your vertical jump height and sprint.

Plyometric box jumps require selecting the right box height and standing at a comfortable distance. Ensure your body weight is evenly distributed, and do a proper squat.

Farmer’s Walk with Kettlebells


If your goal is to improve strength, endurance and grip, a farmer’s walk with kettlebells is worth trying. The exercise involves walking while carrying kettlebells at your sides.

You should maintain a neutral spine during the walk and avoid excessive weight swinging.

Medicine Ball Slams


Slamming a medicine ball engages a group of muscles: rectus abdominis, legs, back, arms and obliques. However, you have to slam the ball in the right form to avoid injuries. You should stand with feet shoulder-width apart, hold the medicine ball overhead with both hands, then forcefully slam the ball on the ground.

Sled Pushes


Sled pushes can improve your cardiovascular endurance and strength. It is also a full-body workout, targeting the legs, arms, glutes, and core.

The exercise involves loading a sled with weights and driving your body forward with powerful strides. During exercise, you will feel the burn on multiple muscle groups, such as the core and glutes.

Other Positive Benefits of Going to the Gym


Beyond the health benefits and achieving a snatched body, going to the gym can also build your social network. You get to interact with people with the same fitness goals and interests. Also, attending fitness can make you feel like part of a community.


Most gyms are equipped with numerous exercise tools and resources. Increasing your exercise tools choice basket allows you to personalize and diversify your routine easily.


Diversifying your workout routine can make your gym experience fun and resourceful. You should occasionally incorporate new gym exercises to help achieve your fitness goals.