If building muscle mass is your fitness goal, incorporating strength-building exercises into your workout routine is critical.
Challenging your muscles can stimulate muscle growth and improve your overall strength and fitness. Whether you’re a beginner or an experienced lifter, you can try various exercises to help you achieve your muscle-building goals.
Keep reading to learn some of our favorite easy and challenging strength-building exercises.
Lunges target several muscles in your lower body, such as your quadriceps (quads), glutes, hamstrings, and calves. When done right, they’re great for building overall strength in your legs.
Stand with your feet hip-width apart and step forward with one foot, bending your knee until your thigh is parallel to the ground. Then, push back up to the starting position and repeat with the other leg.
Start with five sets of fifteen lunges for each leg. As they become easier, increase the number of lunges per set. You can also hold dumbbells to increase the difficulty for more intense lunges.
Squats are another great lower body-building exercise, and they have the added benefit of engaging your core.
Stand with your feet shoulder-width apart and squat down as low as you can, keeping your back straight and your knees behind your toes. Then, push back up to the starting position and repeat.
Do five sets of 20 squats. If you struggle to complete these, start with only three sets and build yourself up. Try holding dumbbells to add more weight as you get better at them.
Deadlifts strengthen your glutes, hamstrings, quads, lower back muscles, and core. They’re great for challenging yourself for significant gains.
Stand with your feet shoulder-width apart and a barbell on the ground in front of you. Bend down and grab the bar with an overhand grip, keeping your back straight. Lift the bar up to your hips, keeping your arms straight, then lower it back down.
Do this at least five times until you’re comfortable with doing them. Then, as they get easier, increase the weight, making sure you’re always staying in proper form.
Great for an upper body workout, bench presses work your chest, shoulders, triceps, and your core.
Lie on a flat bench with a barbell above your chest. Grip the bar with your hands shoulder-width apart and lower it down to your chest, then press it back up to the starting position.
Do this five times. Similar to the deadlift, add a bit more weight to continue your progress as they get easier.
Keep the upper body momentum going by working your back, bicep, and forearm muscles.
Hang from a bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down.
Do three sets of fifteen before taking a break. As you gain strength, increase the number of reps. If you want to engage your core, hold your legs in front of you, so you make an L shape while doing your push-ups.
Barbell rows are great for strengthening your back, improving posture, and reducing the risk of back pain/injury. These work your latissimus dorsi, trapezius, rear deltoids, and bicep muscles.
Stand with feet shoulder-width apart and knees slightly bent. Hinge forward, holding a barbell with an overhand grip. Pull the barbell towards your chest, keeping elbows close to your body. Squeeze shoulder blades together at the top, then lower the barbell back down.
Do five sets of ten reps. Then, when you’re ready, steadily increase the amount of weight to improve your results.
Planks are perfect for strengthening your core muscles, improving your balance and stability, and reducing your risk of back pain and injury. Don’t cheat yourself, either. It’s important to use proper form, keep your core engaged throughout the exercise, and start with shorter holds before progressing to longer ones.
Start in a push-up position with hands under shoulders and feet hip-width apart. Lower onto forearms, keeping elbows under shoulders. Engage the core, keeping the body straight from head to heels.
Hold for 30 seconds to a minute or longer as you become stronger. For a challenge, lift one foot or arm off the ground.
Burpees are a full-body exercise that engages your legs, core, back, shoulders, and arms and can be modified to be more or less challenging.
Start by standing with your feet hip-width apart. Drop into a squat with your hands on the ground, then kick your feet back into a plank position. Jump your feet back up towards your hands, then explosively jump into the air, reaching your arms overhead. Land and immediately repeat for desired reps.
Do this three times for thirty seconds. To make it harder, add a push-up or a tuck jump at the end.
Add These Strength-Building Exercises to Your Routine!
By doing these strength-building exercises each day, you’ll be on your way to building the muscles of your dreams. Remember to consistently make your exercises more challenging and to take rest days so your muscles can recover.
If you need help coming up with new exercises, or challenging yourself, be sure to contact us! Our personal trainers have years of experience helping people just like you achieve their fitness goals. We can’t wait to help you too!
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