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The 7 Most Important Muscle Groups to Train On!

The 7 Most Important Muscle Groups to Train On

“Arms Day… Legs Day…” perhaps you’ve heard other people comment on what “day” in their weekly training routine they are on, or maybe you even have a routine yourself that divides your focus onto different muscle groups on a rotating basis. If you are just beginning, though, perhaps you are wondering what the different muscle groups you should focus on actually are, and how to make sure you do not miss any important groups.

There are more than 600 muscles in the body. Some are skeletal, which you can control and work out directly; some are smooth muscles, which are a part of the digestive system and such involuntary systems; and some are specifically for the heart - cardiac muscles. For the skeletal muscles, engaging each of the different muscle groups:

  • Prevents injuries
  • Prevents muscle imbalances (having overdeveloped muscles in one area and underdeveloped muscles in another area)
  • Improves how you stand, walk, sit, and move
  • Protects against aches and pains
  • Results in stronger and faster performance overall
  • Builds muscle faster

Here’s our case for the 7 most important focus areas:

The 7 Most Important Muscle Groups to Train On!

1 – The Arms

This group consists primarily of the biceps, triceps, and forearms. Gripping objects and lifting them are all done by the arms. The best elbow sleeves, such as you can find here from Physix Gear, can be useful if worn while exercising to prevent injury and support the elbow joints. Since it is difficult to work out your upper arms without using your shoulder muscles, some people group these two areas together for workout purposes.

2 – The Shoulders

This group consists primarily of the deltoids and works with the arms to manipulate objects. For an alternative shoulder exercise, consider using pull-up assist bands or resistance loop bands which can offer you a resistance training experience for your shoulders and upper arms if you are on-the-go or looking to take a break from free weights or the barbell. 

3 – The Chest Muscles

This group focuses on the pectoral muscles and is crucial to your overall strength. Working closely with your arms, your pectoral muscles support lifting activities, affect your posture and movement, and even can affect your breathing positively.

4 – The Back Muscles

With the latissimus dorsi, rhomboid, trapezius, teres muscle, and erector spinae – the back may have more separate muscles than you realize! Also essential for good posture and spine health, developing strong and balanced back muscles can prevent neck, shoulder, and back pain!

5 – The Abdominal Muscles

This group centers around the obliques. Working on your obliques has been linked to lowering your risk for chronic diseases, such as heart disease and diabetes, as well as reducing the risk of lift injuries. Once again, posture is linked to your abdominal muscles. In fact, a weak abdomen can even cause knee pain from standing and moving in ways to compensate for that!

6 – The Upper Legs and Buttocks Muscles

This group includes the hamstrings, gluteals, quadriceps, and pelvic floor muscles. Often the entire legs make up an exercise routine that includes a “Leg Day,” as you engage multiple leg muscles at once for many activities. Wearing a knee sleeve like this one can protect your knee joint, providing stability and support.

7 – The Lower Legs

While called the gastrocnemius, you most likely know these muscles like the calf muscles. Calf compression sleeves as sold by Physix Gear can be useful in keeping your calf muscles warm prior to activity, supported during activity, and in providing better circulation in the lower legs from start to recovery.


After any workout, the use of massage gear such as massage stick rollers and massage balls can be extremely beneficial. These tools can relieve muscle tension and soreness, increase blood flow and flexibility, and even prevent injuries when used before workouts.

You can find elbow sleeves, resistance bands, knee sleeves, calf compression socks or sleeves, massage stick rollers, and massage balls right here on Physix Gear - no matter what muscle group you are exercising today, we have the gear you need, backed by a 100% Satisfaction Guarantee, so you can try anything risk-free and send it back for a full refund if it doesn’t work for you!

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