Whether you’re an avid gym-goer or just want to add some strength training to your fitness routine, these expert-approved exercises will strengthen and challenge your muscles while also boosting your cardiovascular health.
Before you get started, check your posture to ensure a neutral spine, which is the foundation for every exercise you do. Having proper alignment will help you prevent injuries and promote long-term health benefits.
1. The Plank
The plank is an excellent core exercise that works out a variety of major muscle groups, from the shoulders and arms to your abs. It also helps improve posture and can reduce back pain.
It’s easy to do and can even be incorporated into your workout routine as you increase your fitness levels.
The plank strengthens your abdominal muscles, which are responsible for supporting your spine and keeping your body upright. This promotes good posture and can also reduce back pain, says Dean.
2. Push-ups
The push-up is one of the best exercises for a full body workout. It requires no equipment and can be modified to fit any ability level or muscle group.
When executed properly, the push-up strengthens your chest, shoulders, triceps, and core trunk muscles all at once. The exercise can also help improve posture.
3. Pull-ups
Pull-ups are a fantastic way to build upper body strength. They work several muscle groups at once, like the latissimus dorsi (the back muscles), the trapezius, biceps brachii, and the pecs.
These exercises are a great addition to any training program, no matter your experience level or fitness goals. They are also easy to perform anywhere, from a gym or the park to the backyard.
4. Burpees
Burpees are a full-body exercise that work most major muscle groups, and they also improve your cardiovascular fitness.
They’re also one of the best exercises for building bone density because they increase bone strength and increase bone mineralization.
They’re a great workout for beginners and can be done virtually anywhere, including when you’re traveling or don’t have access to a gym. Plus, they’re a full-body movement that requires no equipment!
5. Kettlebell Swings
Kettlebell swings are a great full-body exercise that can boost grip strength, power, and conditioning. They also help build explosive strength, which is the ability to produce a large amount of force in a short amount of time, says Gao.
Start by placing the kettlebell on a bench or floor so it rests slightly in front of you with your feet just outside hip width but not more than shoulder-width apart. Your shoulders should be pinned back and your core engaged.
6. Deadlifts
Deadlifts are one of the most important and effective exercises to build a strong, powerful, and muscular body. They also help you maintain proper posture, which is an essential part of your daily life.
They improve lower back health by strengthening the muscles that provide spinal support (erector spinae). This can reduce your risk of back pain and injuries.
7. Squats
Squats are a powerful strength-training exercise that builds leg size and strength. They also boost mobility.
The squat is a functional exercise, which means it’s a movement that will carry over to your everyday life (running, standing up from a chair).
To perform the squat properly, bend your knees and hips at the same time. Don’t let your knees come too far forward or you’ll stress your lower back and make it hard to break parallel.
8. Calf Raises
Calf raises are a great exercise for anyone looking to improve their strength and flexibility. They can be performed anywhere, from brushing your teeth to waiting for the kettle to boil, and can help you avoid injuries while strengthening and stabilizing your lower body.
Performing these exercises correctly is crucial for muscle growth and improving balance. To make sure you’re getting the most out of your workouts, read on to learn the most common mistakes people make when doing calf raises and how to avoid them.