5 Strength-Building Exercises You Should Start Doing

Athletes and bodybuilders are not the only ones who can benefit from strength training. Just about anyone who wants to achieve a leaner and more chiseled physique can do so by incorporating it into their routines. Strength training has become increasingly popular over the last decade due to its many benefits in and outside the gym. Not only can it aid in weight loss, it can also improve your ability to perform everyday tasks. Before we go into which exercises we believe you should be doing, let's take a closer look at what strength training actually is.

What is Strength Training?

Strength training is a form of exercise that forces the muscles to contract by resistance. This causes micro-tears in the muscles, which help build them back leaner and stronger. If done correctly, it can also increase bone density, boost your metabolism, and improve your overall body-composition.

There are various types of strength training styles, all with different approaches. One of our favorites is calisthenics. With calisthenics, you mostly do bodyweight exercises, which means you need little to no equipment. This lowers the barrier of entry and makes it accessible to most beginners. Here is a great article on the benefits of calisthenics. Choosing the right training style will largely be dependent on your overall fitness level and current health goals. Without further ado, here are 5 strength-building exercises you should start doing.

The exercises

1. Squat Jumps

Squats are among the most functional strength exercises. It utilizes most of the muscles on the lower body and improves your overall core strength. Squat jumps take this exercise up a notch by adding a level of explosiveness. This not only tones and defines your lower body, it also boosts your cardiovascular fitness.

How to: Standing with your feet shoulder-width apart, slightly bend your knees to go down into a full squat position. Keeping your chin straight and shoulders square, explode up with your legs fully extended. Make sure to land low and into a squat to help absorb the shock. This is important to help protect your joints. You can take this exercise up a notch by adding a medicine ball for extra resistance. You can thank us later for that one.

2. Push-ups

A good way to compliment those squat jumps is with a great upper-body strength builder. Push-ups are one of the fastest ways to build and strengthen your upper-body. The muscles benefiting from this exercise are chest, triceps, shoulders, and core. They can even be modified to increase or reduce intensity to match your fitness level.

How to: Start with your arms and legs straight. Place your feet a little less than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push yourself back up. For increased intensity, try placing your feet on a medicine ball. This would have an added benefit by working your core.

3. Lunges

Lunges are a good way to strengthen your lower body, your core, and increase flexibility all in one exercise. The main muscles targeted are the glutes, quads and hamstrings. When done correctly, lunges can also increase athletic performance and balance by improving your core strength.

How to: Start with your feet less than shoulder-width apart. With your chin up, step forward and lower your hips until your knees are bent at a 90-degree angle. The forward knee should be directly on top of your ankle, and the back knee shouldn't touch the floor. Using proper technique can greatly reduce the risk of injury.

4. Pull-ups

Pull-ups are one of the most challenging exercises, and they certainly come with many benefits if done properly. They also strengthen surrounding muscle groups such as chest, shoulders, and arms. Those who don't do pull-ups regularly may find it hard to do more than a few at a time, but starting off slow and gradually progressing can help increase your strength.

How to: Start with hands about shoulder-width apart on a pull-up bar. Start the movement by pulling your shoulder blades together and pull yourself up. This will help you rely more on your back, rather than your arms, to complete the movement. Keep your back straight and tighten your core and glutes to prevent legs from swinging.

5. Planks

Planks are a simple but effective exercise that can help improve core strength and stability. Another benefit of the plank is that it can be done virtually anywhere without the need for equipment.

How to: Start by positioning yourself on your elbows and your toes. Your legs should be straight and your core should be engaged. Your body should be in a straight line from the top of your head down to your heels. Be careful not to drop your stomach or arch your back. To increase the intensity, simply bring yourself up to a push-up position. This makes it harder to keep your hips up and improves core stabilization. Try holding this for 30-45 seconds to start.