What Exercise Should Be Performed First?

gym exercise

Are you new to the gym and don’t know what to do? Or Is exercise roaming in your mind? Going to the gym exercise means you are ready to exercise. There are a lot of exercises and every exercise is for a different purpose. Is your muscles traffic jam? Don’t worry as exercise will resume the flow of blood in your muscles.

Have you ever seen a gas tank? Your muscles are like the gas tank, the more you put energy in them the more it goes. Thus, hitting muscles for exercise is quite easy. Are you fighting some chronic pains? This exercise routine not only attacks your muscles but will help you to fight many diseases.

Cardio or pushups? The bunch of exercises in the gym will confuse you from where to start. Before, starting any workout let’s just schedule it for your ease.

Does Exercise Order Matter in a Workout?


Can you perform a free weight exercise before cardio? No, because it’s not the order of the gym exercise. Do you know what is the exact order of a gym workout? Then keep it in your knowledge before doing any exercise.

Have you ever put icing without cake? No, because icing will come if the cake exists as it is for cake. Similarly, you can’t do any pushups or heavyweight exercises without cardio. It will let you to broad shoulders. Let’s take an example if you are up to improving your cardiovascular fitness then don’t go for weight lifting.

Are you desiring to gain weight? Choose the weight lifting exercise except for any other set. Hence, the order of a workout is necessary. If you never follow the schedule then you may never get the desiring results.

How to Plan a Gym Workout?


Oh! I should go for this exercise or probably for that. These are the voices you will mostly hear in the gym. It’s because most people in the gym exercise are beginners and they don’t know anything about exercise. Have you ever heard that planning makes everything perfect?

It’s what you have to do after joining a gym. The order in which you do exercise matters because it will leave an impact on your body. Thus, planning a workout is more challenging than performing it. Now, the question comes of how you can schedule this workout?

No worries, as the gyms are here to help you. If it’s the workout of muscles then always perform the exercise of bigger muscles first. It’s because larger muscles require more stamina as compared to smaller muscles. If it’s the session of free weight, body weight, and weight machines then the free weight will come first.

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Let’s observe a short schedule of some exercises:

  • Shoulders exercise will be the first in this exercise set
  • Triceps and chest exercises will come after this
  • If you are willing to do glutes, hams or quads then do the leg exercise first

Is Cardio a Good Start for Beginners?


Do you want to look fresh before starting an exercise? Do the cardio because it will improve your blood circulation and warms you up for exercise. Why do people say that do cardio before weight training? It’s because a low to moderate warmup of 10-12 minutes is necessary before any heavy exercise.

Yes, a treadmill or elliptical machine will help you do cardio. A beginner should perform cardio just to normalize his body before any exercise set. Lifting dumbbells and looking exhausted? It is not done as you have to look active for doing any weight lifting exercise. This will help you to get bigger butts.

Want to do a lengthier aerobic exercise? Just walk on the treadmill and warm your body for all strength training exercises. Research proves that walking on a treadmill will prepare people to perform all types of strength training.

Preparing for a marathon race? Start with cardio and increase your aerobic endurance. If you are a beginner then ask your trainer and never go to a high-intensity workout first. It will drain your body so you should consult your gym exercise invigilator before performing any exercise.

What are the Phases of the Workout Schedule?

Planning a workout session and don’t know its phases? Before starting an exercise, a workout schedule is important. Similarly, before planning a schedule just remember the workout phases. Here you can see all the possible phases of the workout schedule:

1Doing Warmup


Want to increase your heart rate? A warmup before any exercise is the key to gaining stamina for it. Have you ever seen a string along with a ball? This connection will help people to regulate the clock movement. Similarly, the warmup has a connection with other exercises.

The warmup will connect your mind and body. Add it to your workout schedule for better results. Do you ever walk on a road? Walking on a treadmill is similar to a road walk. Don’t walk at the same speed. Try to increase the speed while walking after 3-4 minutes.

Are you thinking about how can this warmup help? Here is the answer below that why you should have a warmup before performing an exercise:

  • Helps in body functioning by improving blood circulation
  • Protects against any disease
  • Raises the temperature of body muscles
  • Helps to focus on training

This warmup is necessary for almost all the gym exercises. The exercises like hip hinge, squat, and all other strength training exercises will require a warmup session.

2- Stretching


Are you willing to raise your range of motion? Just stretch your body by taking different exercise classes in the gym. If you are trying to lose your body weight then take a stretching exercise session before. It will help you to focus on some special muscles.

Want to lift some weight? The muscles on the shoulders and arms will get affected by this weight lifting. Have you tried stretching before aerobic exercises? It will target every section of your body means it will target all muscles of your body.

You can’t organize a workout without stretching exercises. No matter whether you perform dynamic or static stretching it will be a help for you. You can further try active and passive stretching as well to do the exercise properly.

3- Cardio Or Aerobics


Do you like hopping from a skipping rope? This type of exercise never requires any equipment. If you want to do an exercise without equipment then go for aerobics. However, if you still need to use equipment, choose the elliptical machine.

Dancing is also aerobic in which no equipment is necessary. Have you ever climbed stairs? It’s also a kind of aerobic exercise which you perform daily. These are the high-intensity workouts that you can’t miss while planning a workout routine.

Some more high-intensity exercises like a set of squats, lunges, and jumping jacks will come after cardio. Therefore, order matters even in aerobics. You can’t do jumping jacks before using the elliptical machine.

4- Resistance Training


You can’t fight in every situation, sometimes you have to endure it. Similarly, resistance training is to endure. Have you listened to about muscle deuteriation? Everyone’s muscles increase with an increase in their age. The important thing is some people need to tone their muscles.

Human muscles need endurance. Do you want a two-in-one exercise? Resistance training not only strengthens your muscles but will also help you in weight loss. Try to add this training to your latest workout schedule.

Pushups are the biggest example of a resistance exercise. Pushing your body up and down seems easy but it will teach you to gain stamina. While doing pushups you have to manage the weight of your body. The same case is with a plank.

In a plank, all of your body weight is on your arms. Your trainer will count the total time you stay in the same position. You can find multiple resistance training exercises that will teach you how to bear something.

5- Static Stretching

Are you feeling a tightness in your muscles? It’s because of exercise. The basic reason behind this is the blockage of oxygen. When human muscles get stretched then their blood circulation may stop. If exercise stretches the muscles, then the same exercise will improve blood circulation.

Is your restoration process not working? An exercise will kickstart the restoration process in humans. You need to hold the stretch for 10-15 seconds. This will deliver fresh circulation to your body.

6- Cooling Off

Do you like walking? Cooling off is like a morning walk of 3-4 minutes after a workout. Have you ever listened about a closure? Cooling off is a closure of all your workout. Have you ever driven a car? You will see different speed breakers on the road to reduce the speed of the car.

If you need to stop the car then you have to start reducing its speed 4-5 minutes before. Similarly, cooling off will cool down your muscles. This will help you to end up your workout.

Concluding Point:

Doing a workout seems easy but it’s a challenge. Most people get confused about their selection of workouts. Some people need to know which exercise should they perform first. The solution is to mix exercise-like ingredients while making a recipe.

If you blend different exercises then you will receive better results. Every human body needs to take a different exercise. The selection of exercise depends on the body structure of people. Always go for exercise sets instead of a single exercise. Don’t forget to order your exercise.

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