5 strength training workouts along with how-to instructions, why it’s effective for strength training and images for each.
If you are looking to build strength, I recommend the following exercises;
Squat
Squat is a compound workout incorporating core and leg muscles. It is also the best strength test in fitness. The steps include;
- Stand with legs more than shoulder-width apart.
- Arc in your back and lower the hips until they get parallel to the ground.
- Return to starting position by pushing through your heels, as one rep.
- Do 10-12 reps of 3 sets.
Note: As you get in a squat, ensure to keep your knees away from the toes.
Push-up
Push-ups help build upper body strength, such as, in the arms, chest, and shoulders.
- Get on a high plank position with wrists below the shoulders and legs hip-width apart.
- Bend your elbows to lower the chest on the surface.
- Return to starting position by pushing through the palms to lengthen your arms, as one rep.
- Do 10-12 reps of 3 sets.
Bent-over row
This exercise helps increase upper body strength in the back, biceps, and shoulders.
- Grab dumbbells on each hand and legs shoulder-width apart.
- Engage your core and hinge forward, keeping your chest out and knees bent.
- With elbows close to the body, begin rowing by pulling the weights back. Ensure your elbows move past the back.
- Extend your arms to return to starting position, as one rep.
- Do 10-12 reps of 3 sets.
Reverse lunge
This exercise targets the core, legs, and glutes. Doing it help gain strong wheels.
- Stand with feet shoulder-width apart.
- Step back with the left leg to land on toe with the heel raised.
- Lower both hips as you bend the knees, sinking into a lunge. Keep your core engaged and hold dumbbells on each side to increase the impact.
- Come back to standing by pushing through your left leg’s heel, as one rep.
- Do 10 reps of 3 sets
- Move to the other side.
Glute Bridge
If you want to tone and strengthen your glutes and hamstrings, the glute bridge workout can be helpful.
- Lie on your back and bend your knees, hip distance apart. Put some weight on your hip bones for more emphasis.
- Lift your butt by pushing through the heels, then squeeze your abs and glutes- stay here for 3 seconds.
- Lower your hips to the surface, as one rep.
- Do 10-12 reps of 3 sets.
Psychologist, Freelance writer and Commercial Adviser at shopgiejo.com
Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.
Latest posts by Anastasia Filipenko (see all)
- Eye Spy: Worldwide Eye Color Percentages - April 19, 2024
- Elevate Energy, Soothe Stress, And Peak Performance with The New UNBEETABREW Coffee Sensation - September 21, 2023
- Chef Bob’s Coffee: A Journey Fueled by Passion - July 29, 2023
