Strength training is a great way to build muscle, become stronger, and get the physique you desire. If you’re looking to get the best bang for your buck when it comes to working out, it’s important to find an effective routine that will get you the results you want. Here we’ve compiled our top 10 exercise routines to help you build strength and add muscle to your body. Whether your goal is to increase your power, build lean muscle or just to feel more energized, these routines are sure to get you the results you’re looking for. Read on to find out which exercises will best suit your goals.
1. Jumpstart Your Strength Training with these 10 Must-Try Routines
Are you ready to jumpstart your strength training routine? Look no further; here are 10 must-try strength training routines to get you started:
- The High-Intensity Interval Training (HIIT). HIIT is an ideal workout for those looking to increase their strength, performance, and muscle endurance. This type of training requires short bursts of high-intensity exercise followed by rest periods of low-intensity exercise. Whether you do HIIT with free weights or your bodyweight, it’s a great way to kick-start your strength training routine.
- Kettlebell training. Kettlebells are a great way to build strength, balance, and coordination all in one workout. The nature of the kettlebell allows you to choose specific exercises to target the muscles you want to work on. Whether you are starting out with a beginner kettlebell circuit or are more experienced, this type of training is a great way to get in strength training without the need for additional equipment.
- Powerlifting. Powerlifting is a strength sport that focuses on utilizing barbell lifts such as squats, bench presses, and deadlifts. It’s a great way to increase your overall power and strength while working on building a solid base of muscle. As your strength progresses, you can move to heavier and heavier weights; a great way to stay motivated.
- Calisthenics. Calisthenics is an excellent way to build strength without getting bogged down with additional equipment. As long as you have ample space, you can practice a variety of bodyweight exercises and progress gradually in strength and difficulty. With calisthenics, you can gain plenty of strength and have fun with creative and challenging exercises.
- Circuit training. Circuit training is an effective and action-packed way of incorporating strength training into your routine. You get to choose the exercises, the reps, and the weight according to your strength level. Choose exercises from different muscle groups and go through them for a set number of repetitions. This is a great way to strengthen your body as a whole while allowing you to get in a few sets of strength training throughout your routine.
- Weightlifting. Traditional weightlifting is typically done in a gym or with weights at home. This type of training is conducted with barbells, dumbbells, or other types of weights to strengthen a range of muscles and improve the overall coordination, balance, and strength of your body. Weightlifting also allows you to choose specific exercises to target the body areas of your choice.
- Functional training. Functional training is a type of strength training that focuses on movements rather than isolated muscles. It’s designed to help with your daily activities and incorporates elements of balance, coordination, and weight shifting. By learning how to move correctly, you can strengthen your body, avoid injuries, and generally move and react more efficiently and effectively.
- Plyometrics. Plyometric training is an explosive form of exercise that incorporates jumping and other explosive movements. It helps increase athletic speed and power, and is an excellent way to gain strength. With this type of training you’ll be able to jump higher, run faster, and react quickly.
- Flexibility. Flexibility is essential for creating a stronger body. It increases your range of motion, strengthens joints, and can help prevent injuries. Incorporating mobility exercises, yoga, or dance into your routine can help increase your flexibility and help you gain overall strength in your body.
- Bodyweight Exercises. Bodyweight exercises are gaining in popularity, especially as more and more people are looking to build strength without the need for additional equipment. Jaw-clenching pushups, chair dips, handstands, and burpees are just a few of the exercises you can use to get stronger with your own bodyweight.
Take advantage of these 10 must-try strength training routines and see the difference in your strength right away! Get creative – mix and match exercises, change up reps and sets, and challenge yourself as you progress. With the right motivation, drive, and strength training plan, you’ll get the results you desire in no time!
2. Learn how to Turn Up the Intensity with Compound Exercises
Compound exercises have become a staple of most exercise routines because they provide a simple and effective way of challenging the body. Compound exercises involve multiple muscle groups, which makes them a much more efficient way of working out, as you are getting the most bang for your buck.
- Target Your Entire Body – Compound exercises are a great way to give your whole body a workout, instead of isolating certain parts. Examples of compound exercises include squats, lunges, chin-ups, pull-ups, push-ups, and burpees. All of these exercises target multiple muscle groups, forcing your entire body to work hard.
- Mix It Up – One of the best ways to get the most out of compound exercises is to mix them up. For example, do a set of squats followed by a set of pull-ups. This ensures you are working different muscle groups and focusing on different parts of your body.
- Turn Up the Intensity – The more intensity you put into compound exercises, the more benefit you will receive. Increase the weight you are lifting, the speed of the exercise, or the amount of time you are doing the exercise. This will help you to get maximum bang for your buck.
Compound exercises don’t have to be the same every time you work out. Get creative and come up with new ways to challenge your body with these exercises. You can add weights, change the tempo of the exercise, or tweak the amount of time you are doing the movement. Try adding in plyometric exercises to your routine for an extra kick, such as jump squats, mountain climbers, and jumping lunges.
Finally, remember that rest days are just as important as exercise days when it comes to effectively turning up the intensity. Give yourself and your muscles a break every now and then to ensure they have a chance to recover. This will help you get the most out of your workouts.
3. Challenge Yourself with Circuits and Intervals
Varying your workout routine will work multiple muscle groups and even out imbalances. Incorporating circuits and intervals into your workout is the perfect way to challenge yourself. A circuit workout involves a series of exercises done back-to-back with little or no rest in between. An interval workout is simply alternating bouts of high-intensity and low-intensity exercise. Here are some useful tips for making the most of your circuit and interval workouts:
- Choose exercises that involve multiple muscle groups.
- Do one to two rounds of a circuit routine if you are a beginner.
- Balance out your high-intensity intervals with recovery periods.
- Start with shorter intervals and gradually increase the intensity as you become accustomed to the workout.
- Keep track of your rest periods; they should be consistent each time you do a circuit or interval workout.
Circuits and intervals can be done with just about any kind of exercise, including calisthenics, weights, and aerobic activities. So get creative and come up with your own custom routines that mirror your experience level. Not sure what exercises to do? Head to YouTube and search for “circuit routine” or “interval workout” for some inspiration.
It is also important to remember to warm up and cool down properly. This will help prevent injuries and ensure that your muscles have the proper opportunity to develop. During your warm-up, aim to increase your heart rate and stretch your muscles. After your workout, spend some time stretching the muscles that you worked during the session.
With circuits and interval workouts, you can take your exercise routine to a new level and achieve the results you’re looking for. Be prepared to push through your comfort zone and never stop challenging yourself.
4. Put your All-Out Effort into Suitable Techniques for Bulking Up
If you plan to bulk up, you should be aware that putting in an all-out effort is necessary to achieve success. You must use suitable training techniques and strategies that are tailored to your individual needs. To ensure that you are on the right track, there are four key points to consider.
- Know your body. Figure out your body type–ectomorph (slender build, difficult to gain weight) or endomorph (stocky build, gains weight quickly)–so that you can select the best bulking strategies for you.
- Train with focus. Spend time in the gym focusing on bulky muscle groups like the chest, back and legs. Use compound exercises such as squats, deadlifts and bench presses to maximize your results.
- Stay consistent. Regular and consistent strength training sessions will help you to make gains in muscular size and strength. Aim to train 3-4 times a week, performing the same exercises each time.
- Pay attention to nutrition. To bulk up successfully, you must make sure that you’re consuming enough calories to support your muscle-gaining goals. You should monitor your calorie intake, make sure you’re eating enough protein, add healthy fats to your diet and stay hydrated.
It should also be noted that steroids and other performance-enhancing substances should be avoided. The muscles that are developed will be weak and lack density, while the health and fitness risks associated with these types of drugs are immense. Natural bulking is possible with hard work and dedication.
You also must be aware that bulking up takes time. Don’t go into it expecting overnight results; focus on your long-term progress instead. Setting realistic goals and having patience will work in your favor. Most importantly, have fun and enjoy the process of building your body.
By incorporating these exercises into your routine, your strength and muscle goals can be achieved more easily and effectively. Regardless of age or current fitness level, strength and muscle building is still possible with these exercises. So what are you waiting for? Start working out and reap the rewards!
