Strength training exercises will help you build muscle, increase bone density, and improve your health and fitness. Whether a beginner or an experienced gym-goer, these five exercises in your workout routine can help you achieve your fitness goals.
Squats
Squats are among the best effective strength training exercises. They work on different muscle groups at once, including the quads, glutes, and hamstrings.
Stand with your feet apart to perform a squat, keeping your back straight. Lower your body slowly by bending your knees. Push your hips back like sitting in a chair.
Keep your knees behind your toes. Then lower yourself until your thighs are parallel to the ground. Push back through your heels to return to the starting position.
Deadlifts
Deadlifts work on the entire body, mainly targeting the glutes, hamstrings, and lower back muscles.
To perform a deadlift, stand with your feet hip-width apart. Keep your toes pointed straight ahead. Keep a straight back as you bend down. Grip the barbell with an overhand grip.
Slowly lift the barbell off the ground by straightening your legs and pushing your hips forward.
(Tip: keep the barbell close to your body as you lift it.)
Lower the barbell back to the ground, keeping your back straight and your core engaged.
Push-Ups
Push-ups are a strength training exercise which works the chest, triceps, and shoulders.
To perform a push-up, start in a plank position but with your hands shoulder-width apart and your feet together.
Lower your body by bending your elbows and lowering your chest towards the ground.
Keep your back straight while pushing yourself back up to the starting position.
Pull-Ups
Pull-ups are an effective exercise that works the back, biceps, and forearms. As a beginner, you can start with assisted pull-ups or use a resistance band to help you complete the exercise.
To perform a pull-up, grip the bar with your palms facing away. Hang from the bar with your arms completely extended. Pull yourself up toward the bar till your chin is above the bar. Lower yourself back down to the beginning position.
Lunges
Lunges work on different muscle groups, including the quads, glutes, and hamstrings.
Stand with your feet hip-width apart to perform a lunge and step forward with one foot.
Lower your body by bending your knees till your back knee almost touches the ground.
Keep your front knee behind your toes. Keep a straight back. Push back up through your front heel to return to the starting position.
Final Takeaway
Strength training exercises are essential for building muscle, increasing bone density, improving balance and coordination, and reducing the risk of injury.
By incorporating these five best strength training exercises into your workout routine, you'll be on your way to achieving your fitness goals. Whether you prefer to hit the gym or work out at home, plenty of options are available for strength training exercises.
Start with lighter weights. Only gradually increase the weight and intensity as you become more comfortable with the exercises. So, what are you waiting for? Get strength training at Gold Dozo Gym today and enjoy its many benefits!
Frequently Asked Questions
Can I do strength training exercises every day?
Giving your muscles time to rest and recover after strength training exercises is essential, so doing strength training exercises two to three times a week is recommended.
Can I do strength training exercises without equipment?
Many strength training exercises, such as push-ups, lunges and squats, can be done without equipment.