5 Best Strength Exercises To Improve Your Overall Body Strength

Strength training exercises are often performed by individuals to build the anaerobic endurance and the in general, the overall strength of the body. Along with these two obvious benefits, including strength training in your regular workout program boosts the general physical health and might even improve the sports performance.

With all these benefits, it is imperative that everyone includes strength training as a part of their workout routine. Training with free weights is the most common form of strength training as they not only tone the target muscles but also tone a host of stabilisation muscles for a balanced workout. However, one could achieve similar benefits with a couple of bodyweight exercises as well and should strike a balance between the two.

Nevertheless, have a healthy diet that is rich in lean protein while on strength training as it quintessential of muscle building and recovery.

Let us not wait any longer and look closer at the five exercises that you could add to your training program to improve your overall strength.

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#1 Swiss Ball Dumbbell Chest Press

As the name says, the exercise activates the chest muscles with increased accuracy while also toning the biceps, triceps and the shoulders. In addition, the inclusion of the Swiss ball ensures better activation of the abdominal muscles.

Instructions:

Step 1: Hold dumbbells in both the arms with a pronated grip and lie down on a Swiss ball such that the upper back and the shoulders are in good contact with it. The thighs must be parallel to the ground while the lower portion of the legs must be perpendicular to the floor. Place the dumbbells in front of the chest with fully extended arms.

Step 2: Slowly, with a stationary torso, bring the dumbbells towards the chest until the elbows are in line with the shoulders.

Step 3: Pause for a second and return to the starting position.

Perform the exercise for the recommended number of times.

Important tip: Ensure that the elbows are close to the body throughout the duration of the exercise.

Next up: Goblet Squat

#2 Goblet Squat

The goblet squat is an advanced variation of the squat that very effective in developing the glutes, quads and the hamstrings in the lower body while also targeting the entire core region.

Instructions:

Step 1: Stand straight with your feet placed at a distance greater than the width of the shoulders. Secure a kettlebell with both the arms and position it directly below the neck.

Step 2: Gradually move downwards while maintaining a straight back until the hamstrings touch the calf muscles. At this moment, the elbows must rest on the thighs.

Step 3: Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: People with a history of lower back problems must exercise caution while performing the goblet squats. One could even use a dumbbell or a weight plate while practising this exercise.

Next up: Bent-Over Barbell Row

#3 Bent-Over Barbell Row

The bent-over barbell row is an intermediate exercise that primarily targets the lower back muscles. Furthermore, the exercise activates the shoulders, biceps and the forearms in the upper body.

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart. Keep a straight back and slightly bend forward using your hips. Secure the barbell using a pronated grip with the palms positioned a tad wider than the width of the shoulders.

Step 2: With a stationary torso, raise the barbell towards the chest until the upper arms are in line with the shoulders.

Step 3: Hold for a moment and return to the initial position. Ensure that the elbows are close to the body throughout the duration of the exercise.

Repeat the exercise for the recommended number of times.

Important tips: Beginners must avoid working with large weights as it could lead to a serious injury.

Next up: Deadlift

#4 Deadlift

The deadlift is one of the three powerlifting exercises that activates a host of muscles in the back and the lower body. Also, performing the exercise on a regular basis increases the grip strength and the overall core strength.

Instructions:

Step 1: Stand straight with your feet placed at a distance that is approximately equal to the width of the shoulders. With a straight back, bend forward and grip the barbell with an overhand grip (palms facing away from the shoulders), which is wider than the distance between the shoulders.

Step 2: Pull the barbell towards the hips while simultaneously making the body straight and perpendicular to the floor.

Step 3: Pause for a second and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: People with lower back problems must exercise caution while performing this exercise. Beginners are advised to perform the deadlift with the help of a spotter.

Next up: Push-Ups

#5 Push-Ups

The push-up is an excellent bodyweight exercise that primarily targets the pectoral muscles in the chest. Additionally, the exercise tones the deltoids, biceps, triceps in the arms, and the core for a complete upper body workout.

Instructions:

Step 1: Lie down in a prone position with your feet placed close to each other. Place the arms on the side and transition yourself into a high plank such that the arms are in a fully extended position.

Step 2: With a straight torso, slightly lower your body until the chest in just inches off the floor. In this position, the upper arms must be in line with the shoulders.

Step 3: Pause for a second and return to the initial position. Ensure that the elbows are close to the body throughout the duration of the exercise.

Repeat the exercise for the recommended number of times.

Important tips: Wear a weighted vest while performing push-ups for added resistance and improved customisability. One could also vary the position of the arms to target the different regions of the pectoral muscles.