Full body strength workout will help you become more functionally fit (Image via Pexels/Li Sun)

6 Best Exercises for an Energizing Full Body Strength Workout

A full body strength workout engages all of the muscles in the body rather than just one muscle group. When it comes to exercise, most of us want the best outcomes in the least period of time. With a full body strength workout, you may build strength, speed and burn up in less time.

Although no exercise can target every muscle in the body, these exercises are designed to target the upper and lower body and the core.


An individual can be assured that they are engaging every area of their body by mixing a few exercises that target many muscle groups with aerobic and muscle-strengthening workouts. A full body strength workout will not only help you become more functionally fit, but it will also activate more muscles at once and boost your metabolism while doing so.

Most effective exercises for full body strength workout


Exercise selection is crucial for an effective full body workout with weights. The six exercises listed below are, without a doubt, the most effective. Oh, and they can be done pretty much anywhere.

1) Squats

Squats. (Image credits: Pexels/ Li Sun)

Squats are great to include in a full body strength workout. They will not only help build a strong, muscular lower body, but they will also build your core, back, and shoulders. Squats can also be done with just your bodyweight for a great, go-anywhere exercise; add weight to make these more difficult.

Here is how to do it:

  • Pull your shoulder blades and engage your core while standing with your feet hip-width apart.
  • As though you were sitting down, pushing your buttocks and hips back.
  • Substantially lower until your knees are parallel or lower to the floor, keeping the weight on your heels.
  • Squeeze your buttocks and drive your knees out as you stretch back up to the beginning position.

2) Burpees

Burpees. (Image credits: Pexels/ Andrea Piacquadio)

Burpees are a fantastic full body strength workout since they blend the elements of push-ups and squats.


The burpee is performed in the following manner:

  • Reduced to a squat from a standing posture.
  • Get into a plank position rather than springing back up.
  • Return to the stationary position after doing a push-up.
  • Repeat as many more times as you can, then rest for a minute before repeating the set.

Try jumping from a squat to a standing position to increase the difficulty. Eliminate the push-up stage to make it less difficult.

3) Planks

Planks exercise. (Image credits: Pexels/ Nathan Cowley)

Planks are an excellent total body strength workout for strengthening and stabilizing your core. The back, chest, and shoulder muscles can benefit from this exercise.

To complete this activity, follow these steps:

  • Rest solely on your elbows and toes, maintaining a straight body with clenched hips and engaged abdominal muscles.
  • Stay in this position for at least 30 seconds. Start with 20 seconds if that's too difficult.
  • Attempt to maintain the plank posture for 1 minute or longer as your strength and fitness improve.

4) Kettlebell swing

Kettlebell swings. (Image credits: Pexels/ Jucana Girardi)

Kettlebell swings are an excellent full body strength workout. They are popular among bodybuilders and even the most casual exercisers for a reason: they swing. Kettlebell swings will not only help you lose weight, but they will also boost your power, muscle endurance, anaerobic and aerobic capacity, and much more.

Here is how to do it:

  • Carrying a kettlebell between your legs, stand with your feet hip-width apart.
  • Allow the kettlebell to dangle slightly behind your legs before propelling your hips forward and straightening the kettlebell.
  • Maintain your gaze on the kettlebell, which should be pointed straight up or slightly ahead.
  • Repeat by lowering the kettlebell from the sky.

5) Box jumps

Box jumps. (Image credits: Pexels/ Li Sun)

Box jumps are an excellent full body strength workout for increasing lower-body strength, conditioning, and preparation for any sport that involves jumping. They also burn a lot of calories and quickly raise your heart rate.

Here is how to do it:

  • Place yourself in front of a robust raised surface, such as a box.
  • Jump onto the box, rest with both feet on top, and straighten your legs.
  • Return to the box, then instantly jump back up and repeat the process.

6) Squats to overhead raise

Squats with raises. (Image credits: Pexels/ Ketut Subiyanto)

Squat to overhead raise is an excellent variation of regular squats. This is also a great full body strength workout. Start by extending your arms above without any weight if you're new to strength training. Once you've mastered the proper form, you can add small dumbbells and gradually raise the weight as your strength improves.

This exercise engages not only your glute muscles and leg muscles but also your abs, back, and shoulders, as well as your forearms.

To complete this activity, follow these steps:

  • Stand with your hands alongside your body and your feet slightly wider than your hips.
  • Drop your hips into a squat stance slowly.
  • Raise your arms high and press up to return to standing.
  • Return to your original starting position.
  • Perform 1–3 sets of 8–12 reps.

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Edited by
Piyush Bisht
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