7 Must Do Weight Training Exercises for a Stronger You

7 Must-Do Weight Training Exercises for a Stronger You

7 Must Do Weight Training Exercises is an essential component of any fitness routine. Not only does it help build muscle and strength, but it also improves bone density and metabolism. But with so many exercises to choose from, it can be overwhelming to know where to start. That’s why we’ve compiled a list of 7 must-do weight training exercises that will help you achieve a stronger, healthier you.

Exercise 1: Squats

Squats are a classic exercise that target the muscles in your legs and core. When performed correctly, squats can help increase lower body strength and improve your overall fitness level. Here’s how to do them:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Hold a barbell or dumbbells at shoulder level, with your palms facing forward.
3. Lower your body as if you were sitting back into a chair, keeping your chest up and your back straight.
4. Push through your heels to stand back up to the starting position.

If you’re new to squats, start with bodyweight squats or use a lighter weight until you feel comfortable with the movement. As you become more experienced, you can add weight and try variations like front squats or jump squats.

Exercise 2:: Deadlifts

Deadlifts are another essential exercise that work the muscles in your back and legs. They are one of the best exercises for building overall strength and power. Here’s how to do them:

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Bend at the hips and grasp the barbell with an overhand grip, keeping your arms straight.
3. Keep your back straight and your chest up, and lift the barbell off the ground by standing up straight.
4. Lower the barbell back to the ground by bending at the hips and keeping your back straight.

If you’re new to deadlifts, start with a light weight or use a kettlebell or dumbbells instead of a barbell. As you become more comfortable with the movement, you can add weight and try variations like sumo deadlifts or single-leg deadlifts.

Exercise 3: Bench Press

The bench press is a classic exercise that works the muscles in your chest and triceps. It’s one of the best exercises for building upper body strength and power. Here’s how to do it:

1. Lie on your back on a flat bench, with your feet flat on the ground.
2. Grasp the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows close to your body.
4. Push the barbell back up to the starting position, fully extending your arms.

If you’re new to bench press, start with a light weight or use dumbbells instead of a barbell. As you become more comfortable with the movement, you can add weight and try variations like incline or decline bench press.

Exercise 4: Pull-Ups

Pull-ups are a great exercise for building upper body strength and power. They work the muscles in your back and biceps, and they can be done almost anywhere with a pull-up bar. Here’s how to do them:

1. Grasp the pull-up bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up towards the bar, keeping your chest up and your back straight.
4. Lower yourself back down to the starting position, fully extending your arms.

If you’re new to pull-ups, start by using an assisted pull-up machine or use a resistance band to help you. As you become more comfortable with the movement, you can try to increase the number of reps and try variations like chin-ups or wide-grip pull-ups.

Exercise 5: Rows

Rows are a great exercise for building upper body strength and power. They work the muscles in your back, particularly your lats and rhomboids. Here’s how to do them:

1. Stand in front of a cable machine or use a dumbbell or kettlebell.
2. Grasp the handle with an overhand grip and lean forward slightly, keeping your back straight.
3. Pull the handle towards your chest, keeping your elbows close to your body.
4. Lower the weight back to the starting position, fully extending your arms.

If you’re new to rows, start with a light weight or use a resistance band. As you become more comfortable with the movement, you can add weight and try variations like bent-over rows or single-arm rows.

Exercise 6: Shoulder Press

The shoulder press is a great exercise for building upper body strength and power. It works the muscles in your shoulders and triceps. Here’s how to do it:

1. Stand or sit with your feet hip-width apart.
2. Hold a barbell, dumbbells, or kettlebells at shoulder level, with your palms facing forward.
3. Push the weight up above your head, fully extending your arms.
4. Lower the weight back down to the starting position.

If you’re new to shoulder press, start with a light weight or use dumbbells instead of a barbell. As you become more comfortable with the movement, you can add weight and try variations like seated shoulder press or Arnold press.

Exercise 7: Squats

Squats are a great exercise for building lower body strength and power. They work the muscles in your legs, particularly your quads, hamstrings, and glutes. Here’s how to do them:

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Bend at the hips and knees, keeping your back straight and your chest up.
3. Lower yourself down until your thighs are parallel to the ground.
4. Push yourself back up to the starting position.

If you’re new to squats, start with a light weight or use no weight at all. As you become more comfortable with the movement, you can add weight and try variations like front squats or single-leg squats.

In conclusion, weight training is an essential part of any fitness routine. By incorporating these 7 exercises into your workout, you can build overall strength and power, and achieve a stronger, healthier you. Remember to start with a light weight, perfect your form and gradually increase the weight as you progress.