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Posted By Sport&Health on Feb 1, 2017 12:08:55 PM

New to a fitness routine and not sure where to begin? Our personal trainers have put together their top 10 moves for beginners to get you started on the right track. To help you ease into your new plan, we recommend using your own bodyweight or light dumbbells until you are comfortable with the moves. And if you need help with any of these exercises, be sure to ask one of our friendly trainers for some tips - they'd be happy to show you the ropes!


  1. Squat

    This powerhouse move strengthens your core as well as your entire lower body. Tip: Be sure to keep your knees over your ankles to prevent knee pain or discomfort.  
  2. Reverse Lunge

    In addition to working your lower body, this move also challengers your balance and core. Tip: To protect your knees, be sure to keep your front knee  directly over your ankle.
  3. Push-Up

    This tried-and-true move works your arms, back, chest and core. Tip: If a standard pushup is uncomfortable for your wrists, take it to the wall! Stand with your feet farther away that your arms, and lower yourself towards the wall. Step farther out to make the move more challenging.  
  4. Plank

    Although designed to build a strong core, this move works just about every muscle in your body!  Tip: Keep your spine completely flat, not rounded, to protect your lower back and fully engage your core.
  5. Lateral Raise

    You’ll work both your shoulders and upper back with this move. Tip: A little goes a long way with this move. Be sure to go easy on the weight until you’ve perfected your form.

  6. Chest Press

    This move, while focusing on the chest, is also amazing for strengthening your arms and shoulders. Tip: Use an adjustable bench at the gym to target your chest form multiple angles.
  7. Bicep Curl

    One of the simplest moves to master, the bicep curl is perfect for sculpting your arms. You can perform the move sitting or standing - just be sure to keep your core engaged! Tip: Once you’ve mastered this move, try adding it to your squat or lunge to save time in the gym!
  8. Overhead Press

    Sculpt beautiful shoulders with this classic move! Tip: Though this move can be performed sitting or standing, standing will work more of your body as you keep your core engaged.
  9. Superman

    We prefer this move over the classic sit-up, as it targets both your glutes and core. Tip: Make the move more challenging by increasing the length of time spend in the up (superman) position.
  10. Glute Bridge

    This functional exercise will help fire your glutes - important for preventing injury, improving performance and fitting into your jeans! Tip: One you are comfortable with the basic move, try holding one leg in the air as you lift.


Did you know?

All new members of Sport&Health receive a complimentary SmartStart session with a personal trainer when joining the club. Together, you’ll review your health and medical history and identify your fitness goals. Our movement analysis will identify physical imbalances in strength and flexibility contributing to chronic joint pain, back pain, headaches and more. We'll pinpoint your troubled areas, train them and help you resume a pleasant, pain-free existence.You’ll leave the session with a customized fitness and nutrition plan tailored to your goals and lifestyle! 


What Our Clients Say

During all of my interactions, the staff has been friendly and helpful!

Chris E.

What a great gym! Chang Yi and his staff are exceptional. I have been a member of this gym for over 10 years, you can definitely see a lot of new equipment, new staff, and new positive energy.

Funk J.

I am beyond satisfied with the service I have received, the excellent new equipment, and the results I have achieved in such a small amount of time. During the past month I lost weight and dropped one dress size.

J L.

There is a wide variety of machines and fitness tools to use throughout the facility and every time I have been in to workout it has been completely spotless. Looking forward to continuing to meet my fitness goals with this great company.

Nicholas G.

This is a great gym with more than everything one needs in a gym! The equipment is good and the cardio area is bright and energetic. There is ample room for free weights and stretching. I have found the classes to all be excellent with very good instructors. And, an added bonus is free, available parking.

Diane C.

This is a great place to work out and get fit! I've workout out here a couple of times and you are greeted with a smile the moment you arrive at the club! All the staff members are very helpful!

Orvel D.

The staff is friendly and helpful. The GM was great and helped me with my membership. overall, it's a great place to work out.

Tim M.

Sport&Health is where I began my fitness journey over a year ago. Ever since joining I have felt 100% at home every time I walked through the front door. The staff, trainers, and management have been nothing but uplifting and accommodating and the renovations have only made the gym better.

Carly M.

I would highly recommend this gym to anyone who is searching for a family,friendly atmosphere. You won't regret!

Sau F.

The staff is so friendly and accommodating, and the gym is awesome. So clean with a wide range of equipment. Totally recommend!

Kara S.

Excellent gym. Awesome classes as well as weight rooms and plenty of aerobic machines. Staff is exceptional.

Holly M.

In love with the gym. Adorable environment, lovely and friendly staff that I have a big respect! Everything is organized and always cleaned!! Also great and professional trainers who are always ready to help you. Awesome place for family and friends. I enjoy every moment when I am there.

Lilo M.

Sport n health is my happy place! It's like my second home. The staff is friendly, approachable, knowledgeable and helpful. The upgrades to the equipment have been awesome and made my workouts fun and challenging. The vibe at sport n health is awesome. As a woman I feel comfortable and accepted and always am excited to walk into the club!

Christin P.

Super-dedicated instructors, trainers, and staff!

Ashley N.

Administration and staff are so helpful and willing to talk to you and give you the time of day. Knowledgable and friendly!

Lanier M.

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