- 1- Squat
- 2- Deadlift
- 3- Bench Press
- 4- Pull-up
- 5- Bent Over Row
- 6- Push Press
- 7- Good Morning
- 8- Push-up
- 9- Farmer’s Walk
- 10- Zercher Carry
- 11- Kettlebell Swing
- 12- Log Lift
- 13- Bench Dips
- 14- Medicine ball sit-up Throw
- 15- Wall Ball Squat
- 16- Plank
- 17- Bodyweight Skull Crusher
- 18- Medicine Ball Slam
- 19- Barbell Curl
- 20- Barbell Triceps Extension
Strength training exercises are physical exercises that are designed to build muscle mass and strength. These exercises typically involve lifting weights, bodyweight or using resistance bands to challenge the muscles, making them work harder and adapt by growing stronger.
A balanced strength training program should include exercises for the major muscle groups in your body, including your chest, back, legs, arms, shoulders, and core.
Compound exercises, such as the squat, deadlift, and bench press, are exercises that work multiple muscle groups and multiple joints at the same time. Compound exercises provide a full-body workout and improve overall functional strength, while isolation exercises allow for targeted muscle development and correction of muscle imbalances.
Isolation exercises, on the other hand, focus on a single muscle group and target only one joint. Examples of isolation exercises include the bicep curl, tricep extension, and leg extension. Isolation exercises are important for focusing on specific muscle groups, correcting muscle imbalances, and adding definition and size to specific muscle groups.
The most effective strength training exercises often incorporate both compound and isolation exercises to provide a well-rounded workout.
By incorporating both types of exercises into your strength training program, you can achieve a comprehensive and effective workout that targets multiple muscle groups and improves overall fitness and performance.
When you click on the exercise list in the top menu, you can see all the isolation and compound exercises according to the muscle group you want to work.
How to start strength training?
- Create a balanced workout plan: A balanced strength training program should include exercises for the major muscle groups in your body, including your chest, back, legs, arms, shoulders, and core.
- Start with proper form: It’s important to start with proper form for each exercise to prevent injury and maximize the effectiveness of your workouts. For beginners, focus on learning how to do each exercise rather than the amount of weight you are lifting or how many exercises you do.
- Warm up and cool down: Before starting your strength training workout, make sure to warm up with some light cardio and dynamic stretching exercises. After your workout, cool down with some gentle stretching to help prevent injury and promote recovery.
- Increase weight and intensity gradually: To get stronger, it’s important to continually challenge your muscles by increasing the weight, reps, or sets you’re performing. This is known as progressive overload, and it’s the key to making progress in strength training.
- Get enough rest and recovery: Strength training can be demanding on your muscles, so it’s important to allow for adequate rest and recovery time between workouts. Work out up to three days per week, taking a day off after each workout day.
- Stay consistent: Consistency is key when it comes to getting stronger with strength training. Stick to your workout routine, eat a healthy diet, and get enough rest to see the best results.
Remember to consult with a professional trainer or therapist before starting a new exercise routine, especially if you have any pre-existing medical conditions or injuries.
Example Strength Training:
Start with a weight training program that works all muscle groups. Start with about 8-10 reps for each exercise using light to medium weight. Get familiar with the moves and build some strength. Then you can add reps or more weight as your body reacts to the muscle building workouts.
|Gym||Bodyweight for beginners|
|Bench press 3 x 8||Push-up (3 x 20)|
|Bent Over Row 3 x 8||Pull-up (3 x 5+)|
|Push Press 3 x 8||Bench Dips (3 x 10)|
|Squat 3 x 8||Bodyweight Squat (3 x 20)|
|Plank 3 x 60 sec||Plank (2 x 45 sec)|
Here are the 20 Best Strength Training Exercises for a Complete Workout
Squats are a multi-joint, compound exercise that are often included in strength training routines for their ability to target multiple muscle groups in the legs, hips, lower back, and core.
There are several variations of strength training squats, including sumo squats, barbell front squats, dumbbell squats, and goblet squats. Each variation targets different muscle groups, allowing you to target specific areas or add variety to your routine.
Deadlifts are a strength training exercise that target the muscles of the back, hips, legs, and core.
The deadlift exercise is performed by lifting a weight off the ground, typically a barbell, and bringing it to a standing position.
As with any strength training exercise, it’s important to gradually increase the weight used for deadlifts to avoid overloading the muscles too quickly.
3- Bench Press
The bench press is a compound exercise that works multiple muscle groups at once, making it an effective exercise for building overall upper body strength and power.
Incorporating the bench press into your strength training routine can help build strength in the chest, shoulders, and triceps, and improve overall upper body fitness.
The pull-up is a highly effective strength training exercise that targets multiple muscle groups in the upper body, including the arms, shoulders, back, and core.
By performing pull-ups regularly, individuals can improve their upper body strength, increase muscle mass, and improve their functional fitness. Additionally, pull-ups are an excellent exercise for improving posture and reducing the risk of back pain.
When incorporating pull-ups into a strength training routine, it’s important to start with proper form and gradually increase the number of repetitions as strength and endurance improve.
5- Bent Over Row
The bent-over row is a strength training exercise that targets the muscles of the back, including the lats, traps, rhomboids.
The exercise can be performed with either a barbell or dumbbells, and it is typically done as part of a full-body strength training routine.
It’s important to start with proper form and lighter weights when performing the bent over exercise, gradually increasing weight and repetitions as strength and endurance improve.
6- Push Press
The Push Press is a strength training exercise that targets the muscles of the upper body, particularly the shoulders, triceps, and legs. It requires explosive power from the legs and hips, making it an effective exercise for developing overall explosiveness.
It’s important to use proper form when performing the Push Press, keeping the weight close to the body and using the legs and hips to generate power. Gradually increasing the weight of the barbell over time will help to avoid putting excessive stress on the muscles and joints.
The Push Press can be performed as a standalone exercise or incorporated into a larger strength training routine.
7- Good Morning
The Good Morning exercise is a strength training exercise that targets the muscles of the back, hips, and legs, particularly the hamstrings and lower back.
The Good Morning exercise requires core stability and balance, which can help build overall strength in the abdominal and back muscles.
It is performed by standing with feet hip-width apart, holding a barbell or a weight plate across the shoulders. The exercise involves bending forward at the hips while keeping the back straight, and then returning to the standing position.
By building strength and stability in the lower back and hamstrings, the Good Morning exercise can help reduce the risk of injury in these areas, particularly for athletes and individuals who engage in physically demanding activities.
Push-ups are a classic strength training exercise that target the muscles in the chest, triceps, shoulders, and core.
Push-ups are a high-intensity exercise that can help to increase endurance and overall fitness. By strengthening the upper body and core muscles, push-ups can improve athletic performance and reduce the risk of injury.
It’s important to start with proper form and perform push-ups on a stable surface, gradually increasing the number of repetitions as strength and endurance improve. Variations of push-ups, such as incline push-ups, diamond push-ups and clap push-ups can also be used to target different muscle groups and increase the difficulty of the exercise.
9- Farmer’s Walk
The Farmer’s Walk is a strength training exercise that works the muscles in the forearms, grip, shoulders, back, and legs. The exercise is performed by holding heavy weights, such as dumbbells or kettlebells, at your sides and walking a certain distance.
It’s also important to gradually increase the weight of the dumbbells or kettlebells over time to avoid putting excessive stress on the muscles and joints.
The Farmer’s Walk can be performed as a standalone exercise or incorporated into a larger strength training routine.
10- Zercher Carry
Zercher Carry is a strength training exercise that targets the leg, hip, shoulder, core and arm muscles. It is performed by holding a weight, such as a barbell or sandbag, in the crook of your arms while keeping your elbows close to your body and walking a certain distance.
The Zercher Carry helps to improve posture by engaging the muscles of the back and shoulders, and strengthening the muscles that help maintain good posture. The Zercher Carry can be performed as a standalone exercise or incorporated into a strength training routine.
11- Kettlebell Swing
The kettlebell swing is a full-body exercise that can improve strength, power, and cardiovascular endurance. It is an excellent way to build functional strength, increase explosiveness, and develop core stability.
Additionally, it can enhance posture and balance, reduce lower back pain, and improve overall athletic performance. It is important to use proper form and a weight that is appropriate for your strength level to avoid injury.
12- Log Lift
The Log Lift is a strength training exercise that involves lifting a heavy log or barbell off the ground and onto your shoulder. Incorporating the Log Lift into a strength training routine can help to improve overall fitness and functional ability.
This exercise targets multiple muscle groups in the upper and lower body, including the shoulders, hips, legs, back, and arms, as well as the core muscles. The Log Lift simulates the movement of picking up a heavy object in real life and is a great way to build overall upper body strength, stability, and control.
13- Bench Dips
Bench dips are a strength training exercise that primarily target the triceps, shoulders, and chest muscles. The exercise is performed using a sturdy bench or chair and your own bodyweight.
Bench dips can be a suitable exercise, especially for those new to strength training or those with weak upper body strength.
As you get stronger, you can gradually increase the number of reps you use to keep challenging your muscles and make progress in your strength training routine.
14- Medicine ball sit-up Throw
The Medicine Ball Throw is a strength training exercise that combines both resistance training and plyometric movements.
The exercise involves lying down on the ground with a medicine ball, then performing a sit-up while simultaneously tossing the ball up and catching it again. This exercise targets the core muscles, including the abdominal and oblique muscles, as well as the upper body, including the chest, shoulders, and arms.
The explosive movement of the throw also provides a cardiovascular component to the exercise, making it a great full-body workout.
15- Wall Ball Squat
The wall ball squat is a strength training exercise that combines elements of squats and medicine ball slams.
The movement engages the muscles of the legs, hips, core, and upper body, making it a total-body exercise that can help to increase strength, power, and coordination.
The wall ball squat can be adjusted in weight and intensity to suit the needs and fitness level of the individual, and is a versatile exercise that can be incorporated into a wide variety of strength training programs.
The plank exercise is a bodyweight exercise that targets the core muscles, including the rectus abdominis (abs), obliques, and transverse abdominis. It also engages the shoulder, upper back, glutes, and legs to maintain stability.
By holding the plank position, you can improve your core stability, balance, posture, and overall strength. There are several variations of the plank that can target different muscle groups and challenge your body in different ways, making it a versatile exercise for strength training.
Incorporating planks into your strength training routine can help you improve your performance in other exercises, such as push-ups, squats, and deadlifts, and can also help prevent injury.
17- Bodyweight Skull Crusher
The Bodyweight Skull Crusher is a strength training exercise that uses only body weight for resistance.
Bodyweight skull crushers can be a great addition to any strength training routine, especially for those who do not have access to weights or prefer bodyweight exercises.
18- Medicine Ball Slam
The medicine ball slam is a dynamic, explosive movement that is often used for strength training.
The exercise is designed to improve overall strength, power, and explosiveness, and can be performed as part of a strength-training routine or a high-intensity interval workout.
When performing the medicine ball slam, it is important to use proper form and to start with a light weight, gradually increasing the weight as strength and technique improve.
19- Barbell Curl
The barbell curl is a highly effective exercise for building biceps strength and size.
To maximize the benefits, it’s important to maintain proper form throughout the movement, avoiding swinging the weight or using momentum to perform the curl. Additionally, you can vary the weight and number of reps to challenge your muscles and continue making progress in your strength training routine.
20- Barbell Triceps Extension
The barbell triceps extension is an effective isolation exercise to build strength and size in the triceps.
A well-rounded strength training program should include a combination of both isolation and compound exercises for optimal results. The barbell triceps extension is considered an isolation exercise as it focuses specifically on the triceps muscle group, isolating it from other muscle groups.
The Bottom Line
You may want to work with a personal trainer to insure you are doing the exercises correctly and are doing the ones that will be most beneficial for get stronger and avoiding injury.
After six weeks of regular weight training, you can change your strength workout to make it more challenging. Frequently add either one rep and/or a few pounds of weight to each exercise to progress.
Keep repetitions at about 12 or below. Once you hit 12 reps, increase your weight and drop your reps down to 8 or 10. This will work the muscles to strengthen and tone. After six weeks of regulary strength training exercises, you can change your routine to make it more challenging.