These Tried-And-True Strength Training Exercises Should Be Staples In Your Workouts
If you’re looking to build muscle and feel stronger, strength training exercises are your BFF. The exact moves—and reps and sets—can vary depending on your fitness level and goals, but the key to success is crafting a workout routine that is sustainable, efficient, and fun.
But first, know this: When it comes to the best strength exercises for women, they’re gonna be pretty similar (if not identical) to the best strength exercises for men. “It all comes down to your goal,” says Angela Gargano, a certified trainer and creator of Strong Feels Good & Pull-up Revolution. Whether your goal is total-body toning or strength, there are a few key things to keep in mind—no matter your gender.
Keep reading for the best strength training exercises to try and exactly how to add them into a total-body routine.
Meet the experts: Marcel Dinkins, CPT, is a New York-based certified personal trainer and Peloton Tread instructor. Angela Gargano, CPT, is a certified trainer and creator of Strong Feels Good & Pull-up Revolution.
Tips For Integrating Strength Training Exercises Into Your Routine
Warm up properly.
“The biggest thing in putting together your entire workout is making sure that you have a proper warm-up, always, no matter what,” says Gargano. “People tend to throw that out the window but dynamic moves are going to help you wake the body up a little bit before you get into your strength training.”
Program wisely.
“In your programming, there’s a combination of things you should always have,” says Gargano, noting you don’t have to put them all in the same workout/day, but they should certainly all fit in your week: Push movements (like push-ups), pull movements (like pull-ups), squats, lunges, and hinge movements (think: deadlifts, hip hinges). “I know people are going to be like, ‘Well, what about my core?’ but your core is used in all those movements,” Gargano assures.
Don’t neglect the hinge.
Let’s hone in on this one before we go any further! “You want to be sure that you're working all the body parts so that you're not uneven,” says Gargano. “A big issue right now is that people are really quad dominant and they're not working their hamstrings enough, which, actually, is what will help you tone and define your glutes.”
Switch something up every three weeks.
Every three weeks or so, your body will get used to what you’re doing. “You need to switch it up so that your body can continue to develop and work the muscles in different ways,” says Gargano. That might mean picking up even heavier weights. Alternatively, you could add more reps, sets, or decrease your rest time to get a similar effect.
Play with your schedule.
“You need to figure out what is working well for you and your body,” says Gargano. “Everybody's different, so try out two days a week first, and then if you feel good, maybe add that third day.”
Be consistent.
“The biggest thing is you're not going to see the results the next day, so you need to commit and stay consistent for a couple of weeks,” says Gargano.
Your Strength Training Workout Plan
Equipment: Dumbbells, kettlebell, resistance band | Good for: Total body
Instructions: Pick one move from each category—push, pull, hinge, lunge, squat—to create a total-body workout. Do it three days a week on non-consecutive days.
Alternatively, you can do one push/pull day (pick two moves from each of those categories) and one hinge/squat/lunge day (pick one to two moves from each of those categories). You can do each workout once or twice in the week.
For each move, do 15 reps, followed by 30 seconds of rest. That's one set. Complete three sets, then rest for 60 seconds. Continue on to the next move and follow the same pattern of effort and recovery.
Note: See below for different set and rep scheme options based on your personal goals.
What equipment do you need to build strength?
Good news! You can totally build strength with bodyweight exercises, says Marcel Dinkins, CPT, a New York-based certified personal trainer and Peloton Tread instructor. “Movements like push-ups, squats, and lunges challenge the body's resistance, stimulating muscle growth and development."
That said, if you’re ready to level-up, it’s worth investing in dumbbells, kettlebells, and/or barbells, says Dinkins. “These free weights provide a dynamic resistance that engages multiple muscle groups simultaneously, promoting balanced muscle development and functional strength,” she explains. Plus, depending on your fitness levels and goals, you can continuously challenge your muscles and build additional strength through progressive overload using free weights, she adds.
Another awesome, travel-friendly option? Resistance bands. “Resistance bands can be incorporated into bodyweight exercises to increase intensity and further challenge your muscles, and they’re especially useful for targeting smaller stabilizing muscles that may be overlooked with traditional free weights,” says Dinkins.
What are the benefits of strength training for beginners?
Increased muscle mass and strength: “Strength training stimulates muscle growth and development,” says Dinkins. So, not only may you have extra muscle definition on your bod, but as you progress in your training, you’ll also notice improvements in your ability to perform daily activities and physical tasks with greater ease, she explains.
Improved metabolism and weight management: Strength training helps increase lean muscle mass, which can boost metabolism and facilitate fat loss over time, says Dinkins. “Additionally, regular strength training sessions continue to burn calories even after the workout is complete, aiding in weight management efforts."
Better bone health: You may not give your bone health much thought on the daily, but engaging in weight-bearing exercises like strength training can help increase bone density and reduce the risk of osteoporosis later in life, says Dinkins. “This is particularly important for beginners as they establish a foundation for lifelong bone health,” she adds.
Best Rep And Set Schemes For Your Goals
Hypertrophy (muscle growth): If you’re looking to increase muscle size and definition, moderate to high repetitions (8 to 12 reps) and moderate sets (3 to 4 sets) is your go-to, says Dinkins. Why? Hypertrophy training induces metabolic stress and muscle damage, which then stimulates growth, so your muscles build back bigger and stronger, she explains.
Strength-building: Maximizing strength gains typically involves lifting heavier weights, says Dinkins. As a result, it’s best to prioritize low repetitions (1 to 6 reps) and high sets (3 to 6 sets) with longer rest periods between each set, she explains.
Endurance: Ready to enhance muscular endurance and cardiovascular fitness? Dinkins says to prioritize high repetitions (15+ reps) and moderate to high sets (3 to 4 sets), since endurance training increases the ability of muscles to sustain activity over prolonged periods of time.
Power: Power training involves low repetitions (1 to 5 reps) and multiple sets (3 to 5 sets) with moderate to heavy weights and maximal effort and speed, says Dinkins. This scheme also emphasizes the ability to generate force quickly, contributing to athletic performance and explosiveness, she adds.
Beginner: If you’re new to fitness or strength training, Dinkins says to start with a balanced approach incorporating a variety of rep/set schemes. “Starting with moderate repetitions (8 to 12 reps) and moderate sets (2 to 3 sets) allows beginners to build a foundation of strength, endurance, and muscle awareness,” she explains. “As you progress, you can gradually incorporate different schemes to target specific goals such as hypertrophy or strength-building under the guidance of a qualified trainer.”
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