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Building strength is essential for overall fitness, wellness, and health. Whether you're hitting the gym or working with a personal trainer, incorporating the right exercises into your routine can help you achieve your strength goals.
Here are 5 of the best exercises for improving strength to get you motivated.
1. Deadlifts
Deadlifts are a full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. They also engage the core and upper body muscles, making them one of the most effective exercises for building overall strength. It’s also the exercise that most people can lift the most weight so it’s great for progressive overload and big strength gains. They can also have a positive impact on posture and spinal stability, as they engage the muscles that support the spine. This can lead to better overall body mechanics and potentially reduce the risk of injury in activities that require lifting. They improve grip strength, enhance athletic performance, and promote functional movement patterns, making everyday activities easier.
Variations: Classic deadlift, Romanian deadlift, Sumo deadlift, Single leg deadlift
2. Squats
Squats are a fundamental lower-body exercise that targets the quads, hamstrings, glutes, and core. They help improve lower body strength, stability, and mobility. Performing squats promotes better range of motion in the hips, knees, and ankles, which can enhance overall mobility and flexibility and reduce risk of injury. Regularly incorporating squats into a workout routine can also lead to better posture by strengthening the muscles responsible for maintaining proper alignment. So don’t be afraid for your knees and back. Event though they are a controversial exercise and have a bad rep, experts believe that being able to perform a deep squat is highly beneficial for both the knee and back joints. What you should avoid is ego lifting. Start with lower weights and gradually build up when you feel comfortable.
Variations: Barbell back squats, Goblet squats, Sumo Squats, Lateral squats
3. Pull-Ups
Pull-ups are an excellent bodyweight exercise that targets the back, shoulders and arms. They help improve upper body strength, grip strength and boost muscle growth. Your grip strength is actually more important than you think, it is vital for various daily activities and some expert also claim it has a direct association with longevity. They also engage your core muscles, contributing to better stability and overall body strength. Consistent practice of pull-ups can improve your posture and reduce the risk of back pain and injuries. Plus, because they require minimal equipment, they're a convenient and efficient addition to any fitness routine.
Variations: Wide Grip, Neutral Grip, Chin-ups, Scapular Pull-ups, Negative, Band assisted
4. Push-Ups
Push-ups primarily target the chest, shoulders, back, but also the arms and core muscles, making them a well-rounded exercise, promoting upper body strength and endurance. Regularly performing push-ups can improve your posture by strengthening your back and shoulder muscles, reducing the risk of injury. They also enhance cardiovascular health, as they engage multiple muscle groups simultaneously, increasing heart rate and calorie burn. Additionally, push-ups can be done anywhere without the need for special equipment, making them a convenient and effective exercise for maintaining overall fitness. They can be done everyday and can be progressed easily by adding more repetitions each time. Prefer doing less push-ups with strict form and aim for chest to floor instead of sacrificing form for more repetitions.
Variations: Wide Grip, Narrow Grip, Decline Push-ups, Push-ups with handles, Weighted
5. Bench Press
The bench press is a classic upper-body exercise that targets the chest, shoulders, and triceps. It's great for building upper body strength and muscle mass and can also help with shoulder stability especially when performed with dumbbells. Good shoulder mobility makes you less prone to shoulder injuries, which are common. Always remember to start with lower weights and increase the weight gradually to avoid getting injured. It enhances your ability to perform everyday tasks that involve pushing motions, such as lifting objects or pushing doors and helps in developing balanced muscle growth and improving posture by working the front of the upper body.
Variations: Closed Grip, Incline, Decline, Dumbbell Press, Floor Press
Incorporating these exercises into your strength training routine can help you build muscle, improve your fitness, and achieve your health goals. Experts agree that strength training plays a crucial role in promoting longevity by increasing muscle mass, bone density and reducing the risk of osteoporosis, injuries and other diseases. By using a personal trainer you will learn how to perform these exercises correctly and minimise the risk of injury. It will also help you stay accountable and push to your limits each time. Don’t hesitate, get started.
Book your session with one of our expert trainers and start your gains today.
