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Common Exercise Questions

We all have our own set of questions for anything, exercising is no exception to that. We people have many questions regarding weight training, cardio, weight loss, sets and reps and many more. We will discuss some common exercise questions in this post. When we consider exercise, gym is the first thing that arrives in our head. Among many sets of equipment and techniques, lies numerous confusion and concerns. Through this common exercise questions, let’s solve few of them.

Some Common Gym Questions

Before you get on with questions for anyone, I will advise you to first look into the problem yourself. Like what does this machine do, how to lift weights, etc., these questions will be answered automatically if you do some research.

Common Exercise Questions

How often should you go to the gym?

This is the most common question anyone has ever asked. There are many constraints to this query. Firstly, it depends on your fitness goals. Once your goals are set, your gym schedule can be optimized according to your time table. So, there is actually no any specific answer for this. But if you look from the recovery point of view, you will have few things to take care of. We have small body parts like biceps, triceps, claves etc. These body parts need about 24 hours to recover while big muscles require 24-48 hours to recover.

If you plan on working out all body parts daily, then you will definitely have to rest at least 2 days in between to provide proper recovery to the muscles. If you workout different body parts each day, then keeping at least 2 day’s gap in between, you can carry on exercise 5-6 times a week. Your ultimate answer is your fitness goals, your schedule and ways you train your muscles for this common exercise questions.

How long should you workout at the gym?

There are many different people at gym. Some have serious goals in their mind, so go there to hangout, while some have absolutely no idea why they are there. Just kidding. Your duration at gym again is as per your schedule and your goal. An average productive gym session lies in between 45 to 60 minutes of training. It includes warm up session and post workout stretching.

Common Exercise Questions

But again with your style of training, your duration will vary. Powerlifting requires more rest period in between sets and more number of sets, while bodybuilding can go with 45 secs of rest in between sets. Other different exercise styles have their own training duration. If you choose bodybuilding, you will be done with an hour of training. This provides constant tension on the muscles and less time to cool down. But if you train too long, you will not only drain all your energy, but you will also start to increase cortisol levels, giving you negative effects to training.

How long should a workout be to lose weight?

The duration of workout doesn’t really has anything to do with weight loss. The thing is, the longer your cardiovascular level is lifted, the more calories you burn. Creating caloric deficit is sole means of weight loss. You can create caloric deficit through less caloric intake and burning more calories through training.

There are different training techniques that keep your heart rate elevated. More heart rate means more oxygen supply and more nutrients. The muscles are benefited by the training as well as caloric deficit helps in weight loss. The training duration remains the same, but you focus shifts on different training techniques to keep your heart rate elevated.

What are turning muscle into fat workout?

Firstly, fat and muscle are two different cell structures and neither can turn into another. Your fat doesn’t turn into muscles if you workout and muscles doesn’t turn into fat if you don’t. Muscles are living cells in the body. They need proper nutrition and care to keep them functioning. While fat are dead cells. They are stored as backup energy source for body.

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When you are working out, you provide favorable environment for your muscles to grow and function well. When you don’t have enough activity, your body wants to get rid of excess mass(muscles) to maintain the energy supply in the body. Hence, fat is stored and you lose muscle mass. Its as simple as that. Hence, this common gym question is merely just a confusion, nothing more than that.

Proper breathing during exercise

Breathing is very important during workout. There is a general rule of breathing. You breathe out on the positive portion of workout while you inhale on the negative portion. Like in squat, you inhale while you go down and exhale while you come up. If you hold your breathe, during intense exercise, you will lack oxygen supply and you can blackout. Proper breathing ensures appropriate flow of oxygen to your muscles and brain for intense training session.


These are just few common exercise questions that everyone has in their mind at some point. There are many such questions that we will cover in later posts. Be sure to take good care of your exercise form while you workout, be hydrate and stay away from ego lifting. These tips will keep you healthy and injury free.

Dumbbell Floor Press

If you don’t know about floor press, then you definitely will want to try after this. Floor press is the ultimate only upper body strength exercise variation. It only targets the muscles that you need to avoiding unnecessary stress on other joints and muscles. Dumbbell floor press is just another variation of floor press that involves dumbbells rather than barbell or kettle bells.

dumbbell floor press

Floor Press

Floor press is ultimate upper body exercise that doesn’t stresses the shoulder joints much. You have wider base to support your back and the movement is strict so you focus on some portion of press. The origination of barbell bench press can be taken from floor press alone. Back in the days, lifters used to perform some strict floor presses to improve the strength and for hypertrophy. As bench press popularity increased, floor press got lost somewhere.

Dumbbell Floor Press Benefits

Dumbbell floor press is a easier variation of barbell floor press. You have the freedom of movement and better mind-muscle connection. Though it doesn’t sounds much, but the benefits are worth trying the workout atleast once.

    • Strictly upper body movement with less strain on shoulder
    • Massive room for progressive overload
    • No leg drive involved, putting max focus on chest, triceps and delts
    • Can include in any workout program for mass, toning, bulking, cutting etc
    • With dumbbell, it is easier to do single or both arms variation focusing on weaker side
    • Acts as building block for your huge bench press numbers

Why Dumbbell Floor Press?

There are many reasons apart from the benefits of floor press. You are getting maximum output over the amount of input you are feeding. Whether your training for hypertrophy or strength, you can always adjust floor press in your schedule.

dumbbell floor press

Huge arms:

Floor press allows you to overload the bar. It requires powerful extension of the elbow putting tension onto the triceps to huge extent. For bigger triceps, overloading them is the best bet. With that much of overload, you are sure to have huge arms.

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Improved control and lockout:

Dumbbell floor press improves your lockout and allows controlled negative of the press. As the range of motion in floor press is limited, you have better lockout in the middle portion that you lack in bench press.

Upper Body Strength:

As there is no leg drive to support your press, you intend to improve your upper body strength. It is your pure upper body strength that allows you to push through the sets. With overload purely focused on chest, triceps and shoulder, you are sure to have improved upper body strength.

dumbbell floor press

Easier on Shoulder:

With longer range of motion in bench press, the scapula movement is high hence putting more strain on the shoulder joint and causing impingement in shoulder. Floor press decreases the travel distance of the shoulder keeping it in the proper range of motion and allowing you to focus on lift. Hence, you have healthier and stronger shoulder to live with.

Steps to Perform Dumbbell Floor Press

This step applies to other variation on floor press as well.

    1. Position yourself below the bar on the floor. Lying under the bar with bar right above your eyes suits most of the lifters.
    2. For barbell, take slightly outside the shoulder width apart grip. Line yourself up with dumbbells and push yourself down to have stable base.
    3. Keep your foot flat on the ground to neglect the leg drive.
    4. With you being in position, ask your spotter to help you with the lift off.
    5. Begin the movement by lowering the bar just till your triceps tend to touch the floor.
    6. Tuck your elbows in at about 45 degrees from torso.
    7. Live your ego aside and take weight that you can control. Slowly lower the weight, pause at the bottom and blast off.


Dumbbell floor press is an awesome exercise variation that ticks all your boxes. Just follow the steps and check for yourself. You will definitely find the floor press safer to perform than regular bench press. Find details on t-nation website as well. You can easily load weights and find yourself stronger as well.


Warm Up Exercises

The only important thing in your whole workout session is correct form and proper warm up exercises. By not warming up your muscles properly, you run a great risk of injuring yourself. While working out, you have very thin margin for mistake, a slight twist in joint can severely damage your joints and might even end your career on spot. Injury is a curse in bodybuilding or any other sports. And in normal life as well, it messes up your schedule. Here in this post, we will discuss some easy yet effective warm up exercises. You will also learn some basic yet important stretches to perform.

Warm Up and Workout

If you own any vehicle, you probably know how crucial it is to warm the engine. Our body is no different than the engine. While you are at rest, your muscles are at rest, any sudden movement can shock the muscle and cause muscle tear. It is better to loosen the muscle first to prepare it for beating later.

There are few major joints and muscles that needs to be warmed up properly before workout. Joints like shoulder, pelvis region, elbow, knee, etc. needs warming up. These joints are very important and needs proper care. While these joints move freely, your muscles can work at full strength.

Few Warm up Exercises

Some dynamic stretches and some dynamic movements will warm you up pretty quickly with much less effort. Bodybuilders generally perform some stretches and perform light exercise movements in their first few sets to warm their muscles. This as well is very effective way to start up the workout session.

Shoulder Warm Up

Shoulder is the most important joint in upper body. If you screw your shoulder joint, you are likely to get useless from upper body. Some of the warm up exercises are as follows:

Warm Up Exercises

    • Arm Circles:
      Perform this exercise by rotating your arms in circle, clockwise followed by anti-clockwise movement.
    • Shoulder Band Dislocation:
      Hold your arms straight and far apart, pulling on the bands. Raise your arms up and behind your body and bring it back front. It increases the mobility of your shoulder.
    • Cross-body Shoulder Stretch:
      With your arms stretched to the opposite side, hold the stretch with another arm. Applying the stretch in different directions, loosen your different heads of your shoulder.

Glutes Warm Up

Your glutes or hip muscles are one of the bigger muscles in the body. To ensure the good health of your lower body, the mobility in your glutes is very important. Some of the warm up exercises of glutes are:

    • Body Weight Squat:
      With body weight squat, you can go lower in the squat and hold the stretch in your quads, glutes for long. Perform few of these to prepare for the big lift.
    • Glutes Kick Back:
      Work glutes from different angles through glutes kickback. A straight kickback behind will work one muscles while to the side will work another. Perform this from different angles to target overall glutes.
    • Touch Toes:
      Touch toes is one movement that gives you an idea of your hip mobility. With your legs straight(no bend at knees), try touching your toes. You will feel stretch in your hamstrings immediately.

Ankle Warm Up

Ankle warm up is important as well. As there are many small bones in your feet connected to ankle, it is very important that you have healthy ankle to plant yourself on to the ground. Few ankle warm up exercises as follows:

Warm Up Exercises

    • Ankle Circles:
      You can perform this exercise either standing, sitting or in any other position. Bring your leg straight in front of you and perform circle motion with you feet moving from ankle. Do it in clockwise as well as anti-clockwise movement.
    • Ankle Stretch:
      Sit on floor with your feet in front of you. Reach for your toes and pull them towards yourself. You will fee stretch in back of you heel. Then push the toes away from you. This will ensure the mobility of your ankle and help you from spraining it.

Warm Up Exercises

Wrist Warm Up

Wrist strength or grip strength caps up how heavy you can lift. Your other muscles are way stronger than your wrist. Keeping your wrist health will help you add weights to your lifts quickly.

Warm Up Exercises

    • Wrist circles:
      Make a fist with your arms straight. Make clockwise and anti-clockwise circles with your fist. This improves your wrist mobility.
    • Knuckle Push ups:
      Perform pushups with your fist. Sometimes, normal push ups are harder for many due to lack of wrist mobility. Perform this version of pushup and progress to the normal version.

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Other Warm Ups

These are few major joints in the body that needs proper warm up. Flexibility in these joints will help you build your whole body strength.


For chest warm up, perform shoulder warm ups first as shoulder joint plays great role in lifting. The start with few push ups and make first few set of workout as warm up sets.


For back as well, warm your shoulders first. Perform one or two sets of pull ups or chin ups. Perform some stretches like superman pose, cat pose etc and jump right into workout. Make first few set of workout as warm up sets.


Perform shoulder warm up followed by wrist warm up, and warm your elbows with few light sets of exercises. Excessive warm up for arms are not so required as we work them in pulling and pushing movements throughout the day.


Warming up before workout is very very essential. Never ever start lifting heavy straight while you enter the gym. Any sprain in the muscles or joint will throw you off your gym schedule. Your fitness is compromised without proper warm up. So always be wise to perform warm up exercises first before lifting and increase you longevity.