Best Strength Exercises For a Well Rounded Routine

Strength training is an integral part of any well-rounded fitness routine. Beyond simply building muscle, it boosts metabolism, increases bone density, and helps reduce the risk of chronic diseases. While the list of potential exercises is vast, we’ve rounded up some of the best strength exercises that you can incorporate into your routine for optimal results.

Best Strength Exercises for a Well-Rounded Fitness Routine

1. Squats

Why they’re great: Squats are a foundational exercise that targets the glutes, quadriceps, hamstrings, and lower back.

How to do them: Stand with your feet shoulder-width apart. Keeping your back straight, bend your knees and lower your body as if you’re going to sit on a chair. Make sure your knees don’t go beyond your toes. Push through your heels and return to the starting position.

2. Deadlifts

Why they’re great: Deadlifts work the entire posterior chain, from your calves up through your upper back.

How to do them: Start with feet hip-width apart, with a barbell in front of you. Bend from the hips and knees, gripping the bar with hands just outside the knees. Keep your back flat and chest up. Stand, lifting the bar by extending your hips and knees to full extension. Lower the bar by bending the hips and then the knees.

3. Bench Press: Best Strength Exercises

Why they’re great: This classic exercise primarily strengthens the chest, but it also works the shoulders and triceps.

How to do them: Lie on a bench, grip a barbell slightly wider than shoulder-width. Lower the bar to your chest, then press it back up to full arm extension.

4. Pull-Ups

Why they’re great: Pull-ups are a potent upper body exercise that targets the lats, biceps, and upper back.

How to do them: Grab a pull-up bar with a grip slightly wider than shoulder-width, palms facing away. Pull yourself up until your chin is above the bar, then lower with control.

5. Planks

Why they’re great: A core-stabilizing exercise, planks work the deep abdominal muscles, shoulders, and back.

How to do them: Start in a push-up position but with your weight on your forearms. Engage your core and hold, ensuring your body forms a straight line from head to heels.

6. Lunges: Best Strength Exercises

Why they’re great: They target the quadriceps, glutes, and hamstrings while also improving balance.

How to do them: Start with feet together, step forward with one leg and lower your body until both knees form a 90-degree angle. Push off the front foot and return to the starting position.

7. Push-Ups

Why they’re great: Push-ups work the chest, shoulders, and triceps, and they can be modified or intensified to meet different fitness levels.

How to do them: Begin in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest almost touches the ground, then push back up.

8. Bent Over Rows

Why they’re great: This exercise strengthens the upper and middle back, as well as the shoulders.

How to do them: Holding a barbell or dumbbells, bend forward at the hips, keeping a flat back. Pull the weight up towards your lower ribcage and then lower it back down.

9. Overhead Press: Best Strength Exercises

Why they’re great: The overhead press is a comprehensive shoulder exercise but also engages the upper chest and triceps.

How to do them: Hold a barbell or dumbbells at shoulder height and press the weight overhead until arms are fully extended. Lower with control.

10. Romanian Deadlifts (RDLs)

Why they’re great: RDLs target the hamstrings and glutes, making them an excellent complement to conventional deadlifts.

How to do them: Holding a barbell or dumbbells, stand with a slight bend in the knees. Hinge at the hips to lower the weights, keeping them close to your body. Once you feel a stretch in the hamstrings, stand up by squeezing the glutes.

This list of strength exercises is by no means exhaustive but offers a balanced approach for those looking to enhance their fitness regimen. Remember, the key to effective strength training is consistency, proper form, and a progressive approach. As always, consult a fitness professional or personal trainer to ensure you’re performing exercises safely and effectively.