12 Muscular Strength Exercises To Try

3.27.2024 0 comments

Author: Trisha Houghton, CNS, ASIST

Exercise is the smartest thing you can do for better health.

While a healthy diet, active lifestyle, and conscious stress management can all play a role in good health, nothing improves your overall wellbeing like physical exercise.

Exercise enhances the function of literally every internal organ and system in your body. It keeps your brain functioning, your heart working, your digestive tract absorbing nutrients, and your muscles and bones strong.

If it came down to one new habit you could add to your life to improve yourself and increase your longevity, exercise is the best recommendation every time.

There are so many forms of exercise you can do—from running to cycling, dancing to martial arts, Yoga to boxing. But in this post, we’re going to show you why strength training (also called resistance training, or as it’s better known, weightlifting) is the best thing for your healthy life.

Below, we’ll look at just a few of the many, many benefits of strength training, then dive into the best exercises to help you build muscular endurance and strength. Finally, we’ll offer simple but powerful advice on how to structure your strength training routine, common mistakes to avoid, and how you can get started TODAY even if you’re brand new.

By the end of this post, you’ll be ready to incorporate strength training into your life and take your health to the next level. 

Benefits of Strength Training for Overall Health 

Strength training by lifting weights is a game-changer in so many ways because it does the following[1]:

•     Balances your hormones
•     Enhances sports performance
•     Reduces stress 
•     Combats anxiety and depression
•     Staves off the muscular waste caused by aging
•     Protects your joints from injury
•     Increases bone density and prevents osteoporosis
•     Can improve balance and flexibility
•     Prevents cognitive decline
•     Prevents heart disease and lowers blood pressure
•     Improves your lung capacity
•     Burns calories and fats
•     Increases your stamina
•     and so, so much more!

Your week should include at least 3-4 muscle-building workouts, though a truly fit, healthy person will do some form of strength training every single day.

Not sure what to do? Don’t worry: we’ve got a full list of the best strength training exercises that you can do to build muscular strength and improve the function of your muscular system. 

Comb through the list below to find the ones that suit your current athletic abilities and long-term fitness goals best, and add them into your weekly workouts. Within just a few months, you will see significant improvements in your health, guaranteed.

The 12 Best Exercises for Muscle Strength 

Building muscle strength requires targeted, consistent training that activates major muscle groups and supports progressive overload. This selection highlights 12 of the most effective exercises backed by biomechanics and performance science.

1.      Push-Ups: Chest, Shoulders, and Triceps

Push-ups are hands down the best exercise you can do to build upper body strength in your "push" muscles. Push-ups work using only your bodyweight, meaning you develop functional strength that will translate into more efficient movement in your daily activities.

They’re nice and simple to do, too:

•       Get on your hands and feet. Place your hands directly beneath your shoulders, and keep your legs and arms straight, butt tucked in and core engaged.
•       Bend your elbows to lower your body toward the floor. Don’t let your elbows flare out, but keep them tucked against your side.
•       Lower until your nose and chest almost touch the floor, then push back up until your arms are nearly fully straight.
•       Repeat.

You can add variations—diamond push-ups, wall push ups, incline/decline push-ups, wide push-ups, clap-ups, handstand push-ups, and more—to vary the angle of attack and muscle engagement. The more variety you work in, the more your chest, shoulder, and triceps muscles will grow.

2.      Pull-Ups: Back, Shoulders, and Biceps

Pull-ups work all of your upper body "pull" muscles. They’re another excellent bodyweight exercise that will help you move your body more effectively through your activities of daily life. Plus, if you can knock out a full set of 10, it’s an excellent sign that you’re in good physical shape.

To do pull-ups:

•       Grab the pull-up bar with your hands shoulder width apart, your palms facing away from your body.
•       Pull from your elbows to raise your body toward the bar.
•       Pull until your chin passes the bar, then slowly lower yourself back down until your arms are at full extension.
•       Repeat.

If push-ups are too easy to begin with, you can work in all kinds of variations. If they’re too hard, you can use a pull-up assist machine, resistance bands, or do pull-ups with your feet on a chair or bench to use your legs to support your weight. 

3.      Triceps Dip: Triceps

Triceps dips engage the triceps muscles along the backs of your arms, the muscles that both generate a significant amount of pushing power and make up more than 60% of your arm size. If you want "big guns" and a lot of strength in your arms, it’s a good idea to focus on building your triceps more than your biceps.

To do this exercise:

•       Sit on a bench or chair, with your feet extended out in front of you and legs straight.
•       Place your hands on the bench/chair and slowly lift yourself off the seat. Slide forward until your butt/back is in front of the chair.
•       Bend at your elbows to dip your body down. Lower until your elbows reach a 90-degree angle. Make sure to keep them tucked in behind you; don’t let them flare out.
•       Push back up to full extension and repeat. 

Triceps dips don’t just help you build stronger arms—they also improve control and stability in your upper body. Add them to your routine and you’ll notice the difference in everything from push-ups to lifting groceries.

4.      Barbell Curls: Biceps

Bicep curls engage the "pull" muscles in your arms directly, developing the strength that you’ll need to lift, pull, and carry heavy objects. They’re an absolute must if you want arm strength.

To do this exercise:

•       Grab a barbell at roughly shoulder width and hold it with your palms facing outward (away from your body).
•       Begin with the barbell hanging in front of your body. Without engaging your shoulders or back, curl the barbell up toward your chest, using only your arms.
•       You’ll feel the natural stopping point when your arms can’t curl it any closer to your chest; that’s your signal to begin lowering it back down (maintaining control!) to its starting point.
•       Pause for a 1-count once it’s at the bottom of its arc, then repeat.

Barbell curls are a go-to move for building bicep strength and definition. They’re simple, effective, and help you handle everyday tasks that involve lifting or pulling with ease.

5.      One-Arm Overhead Shoulder Presses: Shoulders and Core

This exercise is a variation on the shoulder press that forces your core to engage to maintain your balance. It’s a multi-muscle movement that becomes even more effective for developing core and shoulder strength. 

Here’s what to do:

•       Grab a dumbbell in your left hand and hold it at shoulder height.
•       Plant your feet shoulder width apart and let your right arm hang down by your side.
•       Press the dumbbell overhead, using your shoulder and triceps muscles. Your core—particularly your obliques and abs—will have to engage to maintain your balance with this one-sided movement. 
•       Complete your set on your left side, then repeat on your right. 

It’s a game-changer to improve your balance, posture, and core strength. 

6.      Inchworms: Arms and Core

This is one of the core strength exercises that will develop better core, arm, and shoulder mobility, strengthen your bones and joints, and help you develop functional strength. It’s not an easy movement, but it’s definitely one you’ll want to add into your workouts.

To do this exercise:

•       Start with your feet together, hands by your side.
•       Bend forward at the waist and place your hands flat on the floor.
•       Walk your hands out in front of you to Plank position, using your shoulders, arms, and core to maintain your balance. Keep your butt tight and don’t let your back sag.

•       Once you reach plank position, hold for a 1-count then walk your hands backward to your starting position, push up off the ground, and straighten.
•       Repeat.

Inchworms may look simple, but they challenge your entire upper body and build real core control and mobility. They’re a great addition to any weight training routine and help you build functional strength while keeping your body moving well.

7.      Planks: Core

Planks are all about developing core stability, strength, and endurance. The more time you spend in Plank position, the longer your abdominal muscles will be able to remain engaged without tiring or cramping. 

The Plank itself is fairly easy: just get on your hands and feet, with your back straight, butt tucked in, and hold for 30-60 seconds.

But once you’ve mastered the Plank, you can add in some variations:

•       Side Plank
•       Forearm Plank
•       Side Plank with Leg Raise
•       Walking Plank
•       Plank Jacks
•       Plank with Spidermans
•       Plank to Upward Dog
•       and more!

The more you plank, the stronger your core muscles will become. 

8.      Supermans: Lower Back

Supermans are an amazing movement to strengthen your lower back muscles. They’re low-impact, incredibly easy to do, but highly effective at developing strength in the muscles that so commonly are injured or fatigued during sports. If you have back problems—or want to prevent back problems—this is the movement to do!

For this exercise:

•       Start on your stomach, lying on a Yoga mat, blanket, or carpet.
•       Extend your arms over your head and straighten your legs.
•       Use your back muscles to lift your chest and extend your arms off the ground, at the same time lifting your legs (to the thigh) off the ground.
•       Hold for a 1-count, then lower.
•       Repeat.

You’re guaranteed to feel the burn in no time.

9.      Squats: Quads

Squats are the most effective exercise to build raw power in your leg muscles. That power will translate into better performance when running, jumping, and playing sports, and will develop balanced musculature on your upper and lower body. 

To squat:

•       Stand with your feet spread shoulder width apart, your knees bent slightly, back straight, and head up. Grab weights if you can, or start with just bodyweight if necessary. 
•       Bend at the knee joints and hinge your hips backward to keep your upper body straight and upright while you lower into the squat.
•       Pause once your knees reach a 90-degree angle, then use your leg muscles to propel yourself upward. Keep your feet flat on the floor; don’t let your heels come up.
•       Pause at the top with your knees slightly bent for a 1-count, reset if necessary, and repeat. 

The more squats you do, the more leg power you will build, guaranteed. 

10.   Lunges: Quads, Hamstrings, and Glutes

Lunges hammer those quads like squats do, but also get your glutes and hamstrings more involved. You’ll develop better strength around your knees and along the backs of your legs in addition to the front of your legs.

To lunge:

•       Start with your feet hip width apart, hands by your side. Hold dumbbells if you can work with weight, or do them using just your bodyweight. 
•       Step your right foot forward slightly beyond a "natural" step length.
•       Once your foot is planted, lower your body until your front knee reaches a 90-degree angle and your rear knee lightly touches the floor.
•       Push off that front leg to step back into your starting position.
•       Alternate between your right and left legs. 

You can either do a full set one leg at a time, or alternate between legs, whatever feels best for you. It’s an excellent exercise for building leg strength and improving mobility. 

11.   Calf Raises: Calves

Your calves are a smaller muscle group, but they’re so important because they work with your quads and hamstrings in every single lower body movement—whether you’re running, jumping, or playing sports. 

Developing strong calves is crucial for being a better runner, snowboarder, skier, basketball player, soccer player, and, of course, strength trainee.

For this exercise:

•       Stand with your feet spread shoulder width apart, your toes pointing forward. Start with bodyweight, but add weight as you can.
•       Push up onto your toes, rising as high as you can. You’ll feel the burn in your calves.
•       Lower back down until your heels almost touch the floor, then push back up again.
•       Repeat.  

Calf raises may seem simple, but they play a big role in how you move, train, and perform. Strong calves support balance, power, and endurance—and when combined with other exercises altogether, they round out your lower body training in a big way. 

12.   Burpees: Full Body

Last, but definitely not least, you want to add burpees into your workout routine. Burpees hit nearly every muscle in your body (all but your back and biceps) and develop explosive strength thanks to the jump at the end. It’s also an excellent cardiovascular workout that will push your heart and lungs to their max.

To perform this exercise:

•       Stand with your feet planted shoulder width apart, hands by your side.
•       Squat, place your hands on the floor, and jump your feet backward to Plank position.

•       Do a Push-Up, and once back in Plank position, jump your feet forward until they’re right behind your hands.
•       Begin to straighten your legs, and finish with a jump into the air, reaching your arms overhead to add extra height.
•       As you land, drop straight back into the squat and repeat it all over again.

You will feel the pain of this exercise in no time, but it’s one of the best full-body movements to develop muscular strength and cardio fitness. 

These twelve exercises should be the foundation of any workout you do. You can always mix and match, trying out variations as your fitness improves or based on what weights or gym equipment you have available. But because they are the most effective exercises for building each muscle, they should be the cornerstone of your resistance training workout.

How to Structure a Strength Training Routine 

There are so many different ways that you can structure your strength training workouts and routines, it may feel impossible to pick one. The good news is that you can either create your own or follow an existing routine for optimum results.

A strength training program should include:

• A minimum of one workout per muscle/muscle group each week. You can double up and do more, but working out every muscle at least once every week is crucial for consistent overall muscle growth.
• A minimum of 24 hours of rest between workouts. Your muscles need at least 24 hours to recover before being pushed again. Without rest, they can’t repair the microscopic damage to the muscle fibers that occurs during your workouts (as a result of the heavy loads and multiple repetitions). In this way, you’re at higher risk of injury and less likely to gain strength. For maximum effectiveness, rest each muscle/muscle group for 48 hours between workouts, or even 72 hours following a very hardcore training session.

And that’s it! 

You can structure your workouts with the number of sets and reps that work best for you, based on your time, available equipment, location, and any existing injuries. 

Consider:

• Working in the 4 to 6 rep range for building power, 8 to 12 reps for strength, and 15 to 25 reps for endurance.
• Working out all the "Push" muscles (chest and triceps) on the same day, the "Pull" muscles (back, biceps) on the same day, and Legs on the third day.
• Working out one core muscle (abs, lower back, obliques, hips) every single day alongside the other muscles, but no less than once per week.
• Combining weightlifting with bodyweight training and High Intensity Interval Training.

With resistance training, you have so many options to choose from. All you have to do is find what works for you, and stick with it. A few months of consistent training and you are guaranteed to see improvements in your healthy weight management, muscle mass, strength, endurance, and cardiovascular conditioning. 

Get FREE Access!

We are on a mission to change your life by providing you with curated science-backed health tips, nutrition advice and mouth-watering recipes. Sign up to receive your 3 starter gifts and get exclusive access to new weekly content for FREE:

Free eBook

to boost metabolism

4 Shopping Guides

for every diet

22 Free Recipes

to beat sugar addiction

Subscribe now

subscribe

Common Mistakes to Avoid When Strength Training 

Here are a few of the most common mistakes that could sideline you with injuries or reduce the effectiveness of your muscle strengthening activities:

• Swinging/cheating/jerking. Typically, this only happens if you’re working with too much weight, or if your muscles are drained at the end of a long set. Focus on maintaining proper form throughout the entire set, even as you get tired. Ask a fellow trainee for a spot (assistance) if you are struggling to perform muscular strength exercises safely. If you’re not careful, you could incur muscle injury or cause joint pain by damaging soft tissue.
• Overcomplicating your workout. Incorporating too many exercises with too many machines or too much equipment won’t help you get strong. Keep your workouts simple and straightforward, with a few exercises you can master. That’ll help you lock down the proper form and give you a trackable metric to monitor your progress.
• Getting right into it. A proper warm-up before and cool-down after your resistance training will reduce injuries, increase mobility, enhance muscle growth, and accelerate post-workout repair. Spend 5-10 minutes warming up and stretching out your tight, tired, or sore muscles. End each workout with another 5-10 minutes to cool down.
• Overemphasizing one muscle or muscle group. Yes, it looks cool to increase muscle size of specific muscles. For example, you may want massive biceps or boulder shoulders. Be warned, though: spending extra time on those "glamor muscles" may actually backfire. Not only are you less likely to develop equal, balanced musculature (which is crucial for the good look), but you increase your risk of injury—both in your training due to lack of strength in your supporting muscles and long-term due to uneven muscle development.
• Using too much or too little weight. Too much weight and you risk overloading your muscles (causing you to jerk, cheat, or swing the weight), leading to higher injury rates. Too little weight and you won’t develop proper muscular strength. Set your rep range, and work with weights that you can just lift for the complete reps and sets.
• Not tracking your progress. The best way to keep pushing your body is to constantly be increasing weight, and you can only do that by tracking your progress in every workout. Pay attention to how much weight you lift, how many reps you can do, and how many sets you complete. Track every workout and increase or decrease sets, reps, and weight according to your performance.

Avoid these mistakes and you’ll have a much better chance of getting in great shape and building and maintaining muscle mass. 

Conclusion: Getting Started with Strength Training

The exercises we shared above are crucial for a healthier body overall because they’re exercises targeting every single muscle group in your body. 

Do these exercises regularly—and well—and you’ll see visible developments in your strength, endurance, athletic performance, cardio conditioning, and muscle growth within a matter of months. 

Exercise strengthens you, increases your stability, and makes you better-able to carry around your body weight through all of your daily tasks. And that is what fitness is really about!

Did you know that there is an enzyme in the body, called mTOR, that dictates how fast we age and repair our cells? Even more fascinating, this enzyme goes hand in hand with chronic and metabolic diseases, which is why it is vital to control it. Our Restore Life formula contains 7 proven natural mTOR-inhibiting ingredients, specifically designed to "switch off the aging button."

Click here to learn more about Restore Life and see how to boost your metabolism even more, protect your skin against aging, and "turn back the clock" by 10 years.

Frequently Asked Questions

How long should I rest between sets?

Ideally, you want to rest around 60 to 90 seconds between sets to give your muscles time to drain lactic acid and your heart rate to slow. However, if you’re training for endurance (less weight, more reps), consider lowering your rest time to 30 to 60 seconds. If you’re training for power on the other hand (more weight, fewer reps), increase your rest time to 2 to 3 minutes to facilitate recovery between sets.

Is 20 minutes of strength training enough?

If you push your muscles hard with each set, lift enough weight, and rest for just 30 to 60 seconds between sets, 20 minutes of strength training is absolutely enough. A 20-minute High Intensity Interval Training (HIIT) workout can build muscle and burn fat very effectively. 

What is the single best exercise you can do?

The one exercise that works nearly all the major muscle groups in your body is the Burpee. It targets your chest muscles, shoulders, triceps in the Push-Up portion, your glutes, hamstrings, and quads in the Squat and Jump portion, and your core muscles during the Jump-to-Plank portion. The only muscles it doesn’t target are your upper back and biceps. 

We created ZONIA because we believe that everyone deserves to be empowered with the education and tools to be healthy and happy. Zonia's original videos and personalized transformation programs by our health & wellness experts will help you achieve this mission. Click on the button below to get started today:

start my 7 day free membership