One of the most common questions I get is: “I just started going to the gym—what should I train?”
It’s an important question. When you feel lost at the gym and no one helps you, you lose motivation and eventually stop going. That reduces your weight-loss progress, which after a short time leads to frustration—and then you quit your diet as well.

First, let’s agree on something: any physical activity requires energy. This energy comes either from the food you just ate or from food you ate before and didn’t use, which was stored as fat.

Second, no exercise will benefit you if your diet isn’t organized properly. You should eat what your body needs—not more, and not less. Some people think starving themselves is faster, but that’s a big mistake.

Third, exercises can generally be divided into four main types:

1️⃣ Aerobic Exercises

These exercises raise your heart rate and breathing for a moderate to long duration. They improve heart, lung, and circulatory health by enhancing how your body uses oxygen to produce energy.

They are usually performed at 50–80% of your maximum heart rate (220 minus your age) for at least 20 minutes. Examples include jogging, swimming, and any continuous, repetitive activity at moderate intensity.

Benefits:

  • Strengthens the heart

  • Improves breathing and muscle performance

  • Supports weight loss (but not alone)

  • Boosts immunity

  • Helps prevent diseases related to obesity and cholesterol

  • Improves mood and mental health

  • Increases endurance

  • Fights fatigue and laziness

2️⃣ Anaerobic Exercises

These are the opposite of aerobic exercises and rely less on oxygen and more on stored energy. They improve high-intensity performance over short periods (two minutes or less), such as sprinting or heavy lifting.

The simplest form is weight training—lifting weights against gravity through muscle contraction and relaxation.

Benefits:

  • Strengthens muscles, bones, ligaments, and tissues

  • Reduces injury risk

  • Builds muscle mass

  • Burns fat

  • Improves cholesterol levels

Aerobic vs Anaerobic: Which Is Better for Weight Loss?

Aerobic exercise helps protect against diseases like high blood pressure, diabetes, and heart attacks.
Anaerobic exercise leads to faster fat loss and increases muscle mass, which improves body shape and raises metabolism—even after eating foods you enjoy.

Aerobic exercise boosts calorie burn during workouts and for 2–6 hours afterward.
Anaerobic exercise significantly increases calorie burn during training and keeps it elevated for up to 24 hours.

Both improve heart health and overall performance. They complement each other—one builds strength and muscle, the other improves fitness and accelerates fat loss. The best program combines both.

3️⃣ Flexibility Exercises

Often ignored despite their importance. They increase muscle flexibility, reduce injuries, and allow better movement during difficult exercises. Examples include stretching and yoga.

4️⃣ Balance Exercises

These improve muscle coordination and stability. Most leg exercises are considered balance exercises.

Conclusion

Not all bodies respond the same way to exercise. Some benefit more from certain types than others. That’s why your workout plan should include all four types—especially aerobic and anaerobic training. Don’t force yourself, listen to your body, and enjoy your workout. Enjoyment plays a huge role in effectiveness. Progress takes time—fitness and shape don’t come after two or three gym visits.