Most Effective Strength Training Exercises with Their Benefits

Strength training exercises helps you to go through the daily hectic schedule of home or office work without letting you get tired. This article deals about 10 such strength training exercises which are a sure shot way of keeping you fit and going whole day long. Read on to know more:

Strength Training Workouts:

1. Squats

Squats Exercise

Squats involve all major leg muscles like thighs, lower legs and hips. It also imparts strength to the torso. You can do it while sitting on a chair or picking up something from the ground. Squats can be done in the form of simple daily movements but if you want to build more stamina do it by using the barbells

Benefits of Squats:

  • Tones legs
  • Helps in tightening and lifting butt
  • Strengthens the core
  • Increases joint flexibility
  • Upper body workout

2. Running

Running Exercise

Strength training exercise which is done out in the open will definitely comprise of running because it efficiently builds up the stamina and involves all the major leg muscles. You just have to simply run in order to improve core strength and you may also jump over hurdles when you run.

Benefits of Running:

  • Improve health
  • Prevent disease
  • Lose weight
  • Boost confidence
  • Relieve stress
  • Eliminate depression

3. Deadlifts

Deadlifts Exercise

Deadlifts are the combination of squats and pulls and helps to increase stamina even when you squat down to pull up the weights. It targets all the muscles in the lower and the upper body and is essential in strength training exercises.

Benefits of Deadlifts:

  • Fight Depression
  • Requires a Minimum Amount of Time
  • Burn calories and blasts body fat
  • Build massive forearm and grip strength
  • Improves posture

4. Lunges

Lunges Workout
Lunges targets the same muscles groups as squats but it is in the form of the basic movement patterns like climbing and coming down on the stairs, going up and down the hill or maybe just walking. You can do easy lunges or by using dumbbells for more strength.

Benefits of Lunges:

  • Strengthen buttocks and legs
  • Improve core strength
  • Improve hip flexibility

5. Lat Pull Down

Lat Pull Down Workout

Similarly efficient as the pull ups, the ‘lat pull down’ involves and targets all the same muscle groups and is much easy to perform for the beginners. It is an open chain exercise in comparison to all the closed chain exercises cited above. This exercise involves pushing or pulling against immovable objects while open chain exercises involve the resistance that is being caused in actually moving the object.

Benefits of Lat Pull Down:

  • Latissimus Dorsi Strengthening
  • Biceps Strengthening
  • Shoulder Strengthening
  • Back Strengthening

6. Pull Ups

Pull Ups Workout

Pull ups involves all the pulling muscles like the back muscles, the shoulders and the arms. Pull ups helps in firming, strengthening, toning and building all these muscle groups. Moreover, they also help in burning fat and assists in weight loss.

Benefits of Pull Ups:

  • Cardiovascular Workout
  • Progressively increases the intensity of workouts
  • Provide grip strength
  • Burn fats

7. Push Ups

Push Ups Workouts

Anybody who regularly exercises on a daily basis knows exactly how to do a basic pushup but it is necessary to know why pushups are so important in strength training exercises.  Well, Pushups helps to build the shoulders, chest and triceps. It takes a lot of core strength to keep a safe spine position during this exercise.

Benefits of Push Ups:

  • Improve muscle appearance
  • Properly strengthens and stabilizes the muscles
  • Reduce back pain
  • Protect from straining your back

8. Bench Press

Bench Press Exercise

The most famous exercise for most bodybuilding people, the bench press is important in strength training exercises. It targets all the pushing muscles such as the chest, shoulders and triceps.

Benefits of Bench Press:

  • Builds strength and power
  • Enhanced bone density
  • Maximize productivity of your workout
  • Develop bigger arms
  • Burn calories

9. Bent over Row

Bent over Row Exercise

The bent over row is a good strength training exercise which works on all the same muscle groups as lat pull downs or pull-ups. When you pull up the barbell to your upper body, it moves you away from your center of mass which pulls you forward and off balances even when you push yourself against gravity. This exercise successfully works on building the core strength.

Benefits of Bent over Row:

  • Improves muscular strength and endurance
  • Improves posture and spine stability
  • Reduces risk of lower-back injuries
  • Decreases risk of heart problems, diabetes, obesity etc.

10. Bicep Curls

Bicep Curls Workout

In bicep curl, all you need to do is to lift the barbells while standing with a strong underhand grip. It effectively involves and builds all the major torso muscles and helps in increasing the stamina.

Benefits of Bicep Curls:

  • Builds strength and power
  • Boost confidence
  • Eliminate depression

For women, if you need those perfect curves, Click on best barbell exercises.