Walking into a gym for the first time can be a scary experience. Surrounded by super fit men and women working out on a vast array of machines while discussing their “gains” using absolutely alien terms like traps, quads, deltoids…phew!

No wonder that so many new gym goers end up being so intimidated that don’t ask for help even if they don’t how to use a machine or perform an exercise. This, unfortunately, is the reason why so many people end up not achieving their desired results and in worst case scenarios even sustaining injuries! But not in Power World Gyms!

Certified Trainers & The Unique Help Me Badge

The certified trainers at Power World make sure that they are paying attention to all their members, especially the newcomers. If anyone requires help, all they have to do is wear a ‘Help Me’ badge and the trainers will be with you walking you through the exercise step by step. In fact, here are a few exercises, which newcomers often get wrong, covered step by step with videos by Power World’s expert trainers.

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1. Barbell Squat

Barbell Squat

Target Muscles: Quadriceps, Glutes, Hamstrings and Calves

Step by Step Instruction:

Step 1: Hold the barbell on top of your traps while keeping your legs at a hip-wide distance.

Step 2: Bend your knees and lower your hips. Try not to move your hips back so that the torso is as upright as possible.

Step 3: Lower your hips till they are at a 90-degree angle at the knee.

Step 4: Push straight back up.

Step 5: Repeat

2. Wide-Grip Lat Pulldown


Wide-Grip-Lat-Pull Down

Target Muscles: Lats

Step by Step Instruction:

Step 1: Sit while facing the machine with your knees firmly under the knee pad.

Step 2: Space your hand out slightly more than the shoulder width and grab the overhead bar on either end.

Step 3: Inhale and pull the bar down to your upper chest while squeezing your back muscles.

Step 4: After one second, exhale and slowly raise the bar to the starting position.

Step 5: Repeat

3. Skull Crusher


Target Muscles: Triceps

Step by Step Instruction:

Step 1: Lie down on a bench and grab the curl bar with a close grip.

Step 2: Lift your arms till they are perpendicular to the floor.

Step 3: Lower the bar while keeping your arms stationary and allow your elbows to flex while inhaling deeply.

Step 4: Lift the bar back to the starting position.

Step 5: Repeat

4. Leg Press

Leg Press

Target Muscles: Quadriceps, Hamstrings and Glutes

Step by Step Instruction:

Step 1: Sit down on the leg press machine with your legs on the platform.

Step 2: Slowly press the platform until your legs are fully extended.

Step 3: Slowly lower the platform till your upper and lower legs are perpendicular to each other.

Step 4: Repeat

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5. Barbell Walking Lunges

Target Muscles: Quadriceps, Hamstrings and Glutes

Step by Step Instruction:

Step 1: Stand with your legs shoulder width apart.
Step 2: Support the barbell across your shoulder blades.
Step 3: While keeping your back straight, take a big step forward with your right leg and lower your left knee till it touches the ground.
Step 4: Repeat the exercise with the other leg

While many gyms ignore the plight of the new gym goers, Power World Gyms has stepped up to the occasion with this unique solution of providing the newcomers with the ‘Help Me’ badge.

In line with Power World’s vision of “fitness for everyone”, the ‘Help Me!’ helps the trainers pay attention to the members who really need it. This, in essence, does away with the concept of a personal trainer and allows an equal atmosphere for all the members. We congratulate Power World on this brilliant idea and hope they continue coming out with even better ideas to make life easier for their members.


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