Strength training exercises like these 5 are essential for anyone looking to gain muscle, strength and overall fitness. After sticking to a program for a substantial amount of time, certain movements tend to stand out as being particularly effective.
Here are 5 of the best strength training exercises to incorporate into your routine:
Barbell Bench Press
The bench press is a chest staple that develops the pectoral muscles. Lie back on a flat bench holding a barbell just wider than shoulder-width apart. Lower it to your chest then drive back up. Keep your feet planted and your back flat on the bench. Go heavy and stay in the 6-12 rep range.
Barbell Row
The barbell row is a back builder that targets the lats, trapezius and rhomboids. With a shoulder-width grip, hinge at the hips and lower your torso parallel to the floor. Retract your shoulders, keep your core braced and row the barbell into your lower chest. Squeeze your back at the top. Use an overhand grip and lift heavy for 6-10 reps.
Barbell Back Squat
Few exercises are as effective as the back squat for developing overall leg and glute strength. With the barbell resting on your upper back, push your hips back and drop down until your thighs are parallel or below. Drive through your heels, keep your chest up and stand back up. Go as deep as you can while maintaining good form. Do 4-6 sets of 6-10 reps.
Barbell Overhead Press
The overhead press is ideal for building stronger, more defined shoulders. Hold the barbell at shoulder height with your elbows below it. Press it straight overhead, engaging your triceps and delts. Slowly lower it back to the start. Keep your core tight and don’t overarch your back. Lift heavy for the 3-5 rep range.
Barbell Deadlift
The deadlift works your entire posterior chain, including the back, glutes and hamstrings. With a shoulder-width, overhand grip, push your hips back and grab the barbell. Drive through your heels, keep your chest tall and lift the bar by extending your hips and knees. Squeeze your glutes and reset for each rep. Work up to lifting as heavy as possible for 3-6 reps.
Sticking to the basics and progressively overloading these 5 exercises will give you a solid strength training foundation. It’s important to keep challenging yourself with heavier weights, additional sets and new exercises over time. But refining your form on movements like these should always be a priority.
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Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.