If you are low on time and want to get in and out of the gym as fast as possible. These best strength exercises should be your bread and butter. Not only will these exercises work your entire body but they will help boost your natural testosterone which will help build muscles, strength and burn more calories. These can also be modified for traveling. Use a playground and find something weighted to lift.
Make sure your form is prefect on every rep and that you are utilizing the exercise’s full range of motion. Start with a lighter weight or no weight until you have your form perfect and then add additional weight depending on your fitness goals.
Tip: If you are trying to gain muscle, strength and mass, use heavier weights and lower reps. Also make sure you get a good 45 seconds to 1 minute of rest between sets. If you are trying to lose weight and build lean muscle and strength, use lighter weight and higher reps. Keep your heart rate in it’s target fat loss range by shortening your rest or doing jumping jacks between sets.
Best Strength Exercises
The dead lift works your entire lower body and parts of your upper body including lower back. These will boost your testosterone levels and provide a good foundation for the rest of your workout. Round out your butt, build solid leg strength and power up your back muscles. You can also add an upright row to this if using a lighter weight.
Don’t worry if you can not do a full set of pull ups right now. Most gyms have a pull up assist machine. Pull ups are a full upper body exercise that focuses mainly on the back. If you want to add some extra oomph to this one you can do a leg raise after each rep or add additional weight.
Weighted Jump Squat
This explosive exercise will not only burn tons of calories it will burst those leg muscles out of your skin. The larger the added weight, the bigger the muscles. Try to land softly back into a squat after each rep, and keep in control the entire time. Kick it up a notch by alternating close in squats and wide squats.
Weighted Push Up
You may need a little help with this one. I can manage to get a weight plate on my back myself for these and then slide it off when I am done. Introduce yourself to someone at the gym and ask for a hand in placing the weight. As an alternative you can raise your legs up on a bench to increase the weight instead of a plate or do these with your hands on a bench for less weight. This will build your entire upper body as well including core strength. Make sure you stay straight as a board and do not let your hips sag or raise too high in the air.
The recommended sets for these best strength exercises are as follows:
- Muscle Building: 3-5 sets of 10-12 reps
- Weight Loss: 3-5 sets of 18-20
If you need more help on the fitness end of things to prepare your body for it’s next adventure. Take a look at our online fitness training services. Check out our resources section for free tips and tools.