The 20 Best Strength Training Exercises for a Complete Workout

Strength training exercises are physical exercises that are designed to build muscle mass and strength. These exercises typically involve lifting weightsbodyweight or using resistance bands to challenge the musclesmaking them work harder and adapt by growing stronger.

A balanced strength training program should include exercises for the major muscle groups in your bodyincluding your chestbacklegsarmsshouldersand core.

Compound exercisessuch as the squatdeadliftand bench pressare exercises that work multiple muscle groups and multiple joints at the same time. Compound exercises provide a full-body workout and improve overall functional strengthwhile isolation exercises allow for targeted muscle development and correction of muscle imbalances.

Isolation exerciseson the other handfocus on a single muscle group and target only one joint. Examples of isolation exercises include the bicep curltricep extensionand leg extension. Isolation exercises are important for focusing on specific muscle groupscorrecting muscle imbalancesand adding definition and size to specific muscle groups.

The most effective strength training exercises often incorporate both compound and isolation exercises to provide a well-rounded workout.

By incorporating both types of exercises into your strength training programyou can achieve a comprehensive and effective workout that targets multiple muscle groups and improves overall fitness and performance.

When you click on the exercise list in the top menuyou can see all the isolation and compound exercises according to the muscle group you want to work.

How to start strength training?

1. Create a balanced workout plan: A balanced strength training program should include exercises for the major muscle groups in your bodyincluding your chestbacklegsarmsshouldersand core.
2. Start with proper form: It’s important to start with proper form for each exercise to prevent injury and maximize the effectiveness of your workouts. For beginnersfocus on learning how to do each exercise rather than the amount of weight you are lifting or how many exercises you do.
3. Warm up and cool down: Before starting your strength training workoutmake sure to warm up with some light cardio and dynamic stretching exercises. After your workoutcool down with some gentle stretching to help prevent injury and promote recovery.
4. Increase weight and intensity gradually: To get strongerit’s important to continually challenge your muscles by increasing the weightrepsor sets you’re performing. This is known as progressive overloadand it’s the key to making progress in strength training.
5. Get enough rest and recovery: Strength training can be demanding on your musclesso it’s important to allow for adequate rest and recovery time between workouts. Work out up to three days per weektaking a day off after each workout day.
6. Stay consistent: Consistency is key when it comes to getting stronger with strength training. Stick to your workout routineeat a healthy dietand get enough rest to see the best results.

Remember to consult with a professional trainer or therapist before starting a new exercise routineespecially if you have any pre-existing medical conditions or injuries.

Example Strength Training:

Start with a weight training program that works all muscle groups. Start with about 8-10 reps for each exercise using light to medium weight. Get familiar with the moves and build some strength. Then you can add reps or more weight as your body reacts to the muscle building workouts.

Here are the 20 Best Strength Training Exercises for a Complete Workout

1- Squat

Squats are a multi-jointcompound exercise that are often included in strength training routines for their ability to target multiple muscle groups in the legshipslower backand core.

There are several variations of strength training squatsincluding sumo squatsbarbell front squatsdumbbell squatsand goblet squats. Each variation targets different muscle groupsallowing you to target specific areas or add variety to your routine.

2- Deadlift

Deadlifts are a strength training exercise that target the muscles of the backhipslegsand core.

The deadlift exercise is performed by lifting a weight off the groundtypically a barbelland bringing it to a standing position.

As with any strength training exerciseit’s important to gradually increase the weight used for deadlifts to avoid overloading the muscles too quickly.

3- Bench Press

The bench press is a compound exercise that works multiple muscle groups at oncemaking it an effective exercise for building overall upper body strength and power.

Incorporating the bench press into your strength training routine can help build strength in the chestshouldersand tricepsand improve overall upper body fitness.

4- Pull-up

The pull-up is a highly effective strength training exercise that targets multiple muscle groups in the upper bodyincluding the armsshouldersbackand core.

By performing pull-ups regularlyindividuals can improve their upper body strengthincrease muscle massand improve their functional fitness. Additionallypull-ups are an excellent exercise for improving posture and reducing the risk of back pain.

When incorporating pull-ups into a strength training routineit’s important to start with proper form and gradually increase the number of repetitions as strength and endurance improve.

5- Bent Over Row

The bent-over row is a strength training exercise that targets the muscles of the backincluding the latstrapsrhomboids.

The exercise can be performed with either a barbell or dumbbellsand it is typically done as part of a full-body strength training routine.

It’s important to start with proper form and lighter weights when performing the bent over exercisegradually increasing weight and repetitions as strength and endurance improve.

6- Push Press

The Push Press is a strength training exercise that targets the muscles of the upper bodyparticularly the shoulderstricepsand legs. It requires explosive power from the legs and hipsmaking it an effective exercise for developing overall explosiveness.

It’s important to use proper form when performing the Push Presskeeping the weight close to the body and using the legs and hips to generate power. Gradually increasing the weight of the barbell over time will help to avoid putting excessive stress on the muscles and joints.

The Push Press can be performed as a standalone exercise or incorporated into a larger strength training routine.

7- Good Morning

The Good Morning exercise is a strength training exercise that targets the muscles of the backhipsand legsparticularly the hamstrings and lower back.

The Good Morning exercise requires core stability and balancewhich can help build overall strength in the abdominal and back muscles.

It is performed by standing with feet hip-width apartholding a barbell or a weight plate across the shoulders. The exercise involves bending forward at the hips while keeping the back straightand then returning to the standing position.

By building strength and stability in the lower back and hamstringsthe Good Morning exercise can help reduce the risk of injury in these areasparticularly for athletes and individuals who engage in physically demanding activities.

8- Push-up

Push-ups are a classic strength training exercise that target the muscles in the chesttricepsshouldersand core.

Push-ups are a high-intensity exercise that can help to increase endurance and overall fitness. By strengthening the upper body and core musclespush-ups can improve athletic performance and reduce the risk of injury.

It’s important to start with proper form and perform push-ups on a stable surfacegradually increasing the number of repetitions as strength and endurance improve. Variations of push-upssuch as incline push-upsdiamond push-ups and clap push-ups can also be used to target different muscle groups and increase the difficulty of the exercise.

9- Farmer’s Walk

The Farmer’s Walk is a strength training exercise that works the muscles in the forearmsgripshouldersbackand legs. The exercise is performed by holding heavy weightssuch as dumbbells or kettlebellsat your sides and walking a certain distance.

It’s also important to gradually increase the weight of the dumbbells or kettlebells over time to avoid putting excessive stress on the muscles and joints.

The Farmer’s Walk can be performed as a standalone exercise or incorporated into a larger strength training routine.

10- Zercher Carry

Zercher Carry is a strength training exercise that targets the leghipshouldercore and arm muscles. It is performed by holding a weightsuch as a barbell or sandbagin the crook of your arms while keeping your elbows close to your body and walking a certain distance.

The Zercher Carry helps to improve posture by engaging the muscles of the back and shouldersand strengthening the muscles that help maintain good posture. The Zercher Carry can be performed as a standalone exercise or incorporated into a strength training routine.

11- Kettlebell Swing

The kettlebell swing is a full-body exercise that can improve strengthpowerand cardiovascular endurance. It is an excellent way to build functional strengthincrease explosivenessand develop core stability.

Additionallyit can enhance posture and balancereduce lower back painand improve overall athletic performance. It is important to use proper form and a weight that is appropriate for your strength level to avoid injury.

12- Log Lift

The Log Lift is a strength training exercise that involves lifting a heavy log or barbell off the ground and onto your shoulder. Incorporating the Log Lift into a strength training routine can help to improve overall fitness and functional ability.

This exercise targets multiple muscle groups in the upper and lower bodyincluding the shouldershipslegsbackand armsas well as the core muscles. The Log Lift simulates the movement of picking up a heavy object in real life and is a great way to build overall upper body strengthstabilityand control.

13- Bench Dips

Bench dips are a strength training exercise that primarily target the tricepsshouldersand chest muscles. The exercise is performed using a sturdy bench or chair and your own bodyweight.

Bench dips can be a suitable exerciseespecially for those new to strength training or those with weak upper body strength.

As you get strongeryou can gradually increase the number of reps you use to keep challenging your muscles and make progress in your strength training routine.

14- Medicine ball sit-up Throw

The Medicine Ball Throw is a strength training exercise that combines both resistance training and plyometric movements.

The exercise involves lying down on the ground with a medicine ballthen performing a sit-up while simultaneously tossing the ball up and catching it again. This exercise targets the core musclesincluding the abdominal and oblique musclesas well as the upper bodyincluding the chestshouldersand arms.

The explosive movement of the throw also provides a cardiovascular component to the exercisemaking it a great full-body workout.

15- Wall Ball Squat

The wall ball squat is a strength training exercise that combines elements of squats and medicine ball slams.

The movement engages the muscles of the legshipscoreand upper bodymaking it a total-body exercise that can help to increase strengthpowerand coordination.

The wall ball squat can be adjusted in weight and intensity to suit the needs and fitness level of the individualand is a versatile exercise that can be incorporated into a wide variety of strength training programs.

16- Plank

The plank exercise is a bodyweight exercise that targets the core musclesincluding the rectus abdominis (abs)obliquesand transverse abdominis. It also engages the shoulderupper backglutesand legs to maintain stability.

By holding the plank positionyou can improve your core stabilitybalancepostureand overall strength. There are several variations of the plank that can target different muscle groups and challenge your body in different waysmaking it a versatile exercise for strength training.

Incorporating planks into your strength training routine can help you improve your performance in other exercisessuch as push-upssquatsand deadliftsand can also help prevent injury.

17- Bodyweight Skull Crusher

The Bodyweight Skull Crusher is a strength training exercise that uses only body weight for resistance.

Bodyweight skull crushers can be a great addition to any strength training routineespecially for those who do not have access to weights or prefer bodyweight exercises.

18- Medicine Ball Slam

The medicine ball slam is a dynamicexplosive movement that is often used for strength training.

The exercise is designed to improve overall strengthpowerand explosivenessand can be performed as part of a strength-training routine or a high-intensity interval workout.

When performing the medicine ball slamit is important to use proper form and to start with a light weightgradually increasing the weight as strength and technique improve.

19- Barbell Curl

The barbell curl is a highly effective exercise for building biceps strength and size.

To maximize the benefitsit’s important to maintain proper form throughout the movementavoiding swinging the weight or using momentum to perform the curl. Additionallyyou can vary the weight and number of reps to challenge your muscles and continue making progress in your strength training routine.

20- Barbell Triceps Extension

The barbell triceps extension is an effective isolation exercise to build strength and size in the triceps.

A well-rounded strength training program should include a combination of both isolation and compound exercises for optimal results. The barbell triceps extension is considered an isolation exercise as it focuses specifically on the triceps muscle groupisolating it from other muscle groups.

The Bottom Line

You may want to work with a personal trainer to insure you are doing the exercises correctly and are doing the ones that will be most beneficial for get stronger and avoiding injury.

After six weeks of regular weight trainingyou can change your strength workout to make it more challenging. Frequently add either one rep and/or a few pounds of weight to each exercise to progress.

Keep repetitions at about 12 or below. Once you hit 12 repsincrease your weight and drop your reps down to 8 or 10. This will work the muscles to strengthen and tone. After six weeks of regulary strength training exercisesyou can change your routine to make it more challenging.