The best exercises for the gym according to AI

We asked an Artificial Intelligence what the best exercises for the gym are

What would happen if we asked an artificial intelligence what the best exercises are to gain muscle mass, lose fat, or improve physical performance? In this article, we tell you which exercises are most recommended by AI to train effectively, efficiently, and with lasting results at the gym.

How does AI select the best exercises?

An artificial intelligence can analyze thousands of scientific studies, expert opinions, popular routines, and user results to identify patterns. From there, it selects exercises that:

• They activate large muscle groups

• They are safe and efficient

• They can be adapted to different experience levels

• They deliver good results in the short, medium, and long term

Most effective exercises for gaining muscle mass

1. Barbell squat
One of the most complete strength training exercises. Works legs, glutes, core, and improves overall stability. AI ranks it in the top 3 for its high muscle activation and positive hormonal impact.

2. Bench press
Fundamental for developing the chest, triceps, and deltoids. A staple for the upper body with multiple variations to progress.

3. Deadlift
Ideal for working the back, glutes, hamstrings, and core. Also one of the most demanding neuromuscular exercises. AI considers it key for overall strength and posture.

4. Pull-ups
One of the best exercises for the back, also involving biceps and core. You can start with resistance bands or assisted machine.

5. Military press (overhead press)
Works the shoulders, traps, and core. Ideal for building a strong and stable upper body.

Recommended exercises for fat loss

1. Burpees
Full-body metabolic exercise. Quickly raises the heart rate and helps burn many calories.

2. Box jumps
They enhance the lower body, explosiveness, and calorie expenditure.

3. Battle ropes
Very useful for HIIT workouts, they activate the whole body and burn fat without joint impact.

4. Sprints on treadmill or stationary bike
High-intensity exercises with active recovery. Ideal to combine with strength training.

5. Functional training circuits
Including exercises like kettlebell swings, weighted lunges, mountain climbers, etc., keeps the heart rate high and improves body composition.

Ideal exercises for beginners

1. Rowing machine
Easy to perform and very useful for learning to activate the back.

2. Leg press
An alternative to squats for beginners who need greater control of the movement.

3. Biceps curl on pulley
Ideal for working arms in isolation and without risk of serious technical errors.

4. Isometric planks
They strengthen the core without the need for equipment or advanced technical knowledge.

5. Moderate cardio on treadmill, bike, or elliptical
A good way to improve cardiovascular health without overloading the joints.

Can routines created by AI be trusted?

AI does not replace a personal trainer, but it can be a very useful tool to optimize routines, find alternatives, and adapt to specific goals. By combining AI's judgment with professional advice, you can achieve better results and minimize the risk of injury.

Conclusion

According to artificial intelligence, the best gym exercises are not necessarily the most complex, but those that activate the most muscle mass, can be progressed safely, and help maintain motivation. If you want to get the most out of your training, don't hesitate to incorporate these key movements into your weekly routine.