Exercises To Do When The Gym Is Busy

Gyms are notoriously rammed during January, meaning the popular equipment is often taken. But rather than letting it derail your training plan, there are many ways to switch things up using different machines – or by simply challenging yourself with some bodyweight exercises in a quiet corner. Here Gavin Cowper, fitness expert and owner of workout brand Exersci, shares some ideas for alternative strength moves, while C&TH’s Ellie Smith, a Level 3 qualified personal trainer, suggests some no-equipment exercises to do when the gym is busy.

Busy Gym Strength Training Exercises

Gavin suggests:

Bench press: swap for dumbbell bench press

‘The bench press is a classic chest exercise, but benches are often crowded. Use dumbbells instead, lying flat on a bench and alternating presses with each arm. This increases time under tension, corrects imbalances, and engages stabilising muscles better than a barbell.’

Leg press: swap for goblet squats

‘The leg press is a popular option for building quad strength, but the machines can get busy. A goblet squat is a simple alternative that can be done anywhere. Hold a heavy dumbbell close to your chest with both hands and squat low while keeping your chest upright. This not only targets your quads but also strengthens your core and improves your squat technique.’

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Seated cable row: swap for TRX row

‘Seated cable rows are great for mid-back and rotator cuff muscles and can be substituted by doing an inverted row on a TRX. Set the TRX handles at waist height, lie underneath, and grip the handles with your palms facing away. Pull your chest up towards the bar, keeping your body straight like a plank, then lower yourself back down. Elevating your feet on a box increases the challenge.’

Barbell squat: swap for Bulgarian split squats

‘Barbell squats are great for leg strength, but squat racks are often busy. Try Bulgarian split squats instead: place one foot on a bench behind you, hold dumbbells at your sides, and lower your back knee while keeping your front knee aligned with your toes. This targets your quads, glutes, and hamstrings, while improving balance and core stability.’

Pull up: swap for dumbbell farmers walk

‘Pull ups build lats and grip strength, but a dumbbell farmer’s walk is an effective alternative. Hold heavy dumbbells at your sides, walk straight, and keep your core tight and shoulders back. This builds grip strength, strengthens your shoulders, and stabilises your upper body.’

Dip machine: swap for close grip push ups

‘Dips are great for building chest, tricep, and shoulder strength, which close-grip pushups are fantastic for as an alternative. Place your hands close together on the floor, lower your chest until it’s just above the ground, and push back up. To make this harder, put your feet on a box or place a weight plate on your back.’

Busy Gym Bodyweight Exercises

Ellie suggests:

Press up

It might not use any weights, but a press up is one of the most challenging upper body exercises out there. Check out our handy guide to perfect your form – key pointers include not flaring the elbows, allowing your body to move as one unit, and keeping your core engaged throughout.

Plank

Unlike many superficial abdominal exercises, the plank works deep into your core muscles, such as the transversus abdominis, rectus abdominis and obliques. It can be performed either with the arms extended or resting on the forearms, but whichever one you choose be sure to maintain a straight line from the top of your head to your heels. You can progress the exercise by increasing the time, or switch things up with some side planks.

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Burpee

If the word burpee doesn’t evoke feelings of dread, they’re a great way to challenge yourself at the end of your workout – and get a sweat on. A high-intensity, full body exercise, it offers cardiovascular benefits while also strengthening the muscles in your legs, arms, glutes and core.

Glute bridge

Don’t underestimate the power of the glute bridge: it may look simple, but this classic floor-based move can result in a serious burn. Lie on your back, place your feet on the ground and lift your hips, squeezing the glutes at the top and being careful not to flare the ribcage. You can level this one up by doing single leg bridges instead, elevating one leg on a wall or bench for an extra challenge.

Tricep dips

If you can find a bench or box, tricep dips are a great busy gym exercise – a tough isolation move which sculpts the arms. Stand facing away from whatever ledge you’re using with your legs bent, hands resting on the support with the fingertips facing out, then bend at the elbow, keeping the arms closely tucked in. To progress the move, extend your legs fully. 

Jump squats

Looking for a no-equipment finisher? Get your heart rate up with a couple of sets of jump squats. This plyometric exercise is a great lower body move – but be careful to bend your knees when you lower, landing softly on the balls of your feet.