Ann MacleanAre you looking to increase your strength and muscle mass? Whether you are a beginner or an advanced exerciser, there are several exercises that can help you reach your goals. In this article, we will discuss some of the best exercises that every personal trainer recommends for increasing strength and muscle mass so you can take your workout routine to the next level. Keep reading to learn more.
When done consistently and with the proper form, these exercises can help you build strength and size and ultimately reach your fitness goals. Each of these exercises targets different muscle groups, making them ideal for building strength and muscle mass. Here are some of the benefits of these exercises:
Squats
Squats are considered one of the best exercises for increasing strength and muscle mass. They target multiple muscle groups and can be done with various types of weights, including barbells, dumbbells, or body weights. Squats also increase core strength, stability, and balance.
Deadlifts
Deadlifts are great for increasing strength and muscle mass, but they should be done correctly with proper form. This exercise works multiple muscle groups, including the back, legs, glutes, and core.
Pull-Ups
This classic upper-body exercise is great for the lats, biceps, and shoulders. To perform a pull-up, grab onto a bar with an overhand grip and hang from the bar with your arms extended. Pull yourself up until your chin is above the bar, then slowly lower yourself back down to starting position. You can make this exercise more challenging by using an assisted pull-up machine or adding weights to a weighted belt.
Overhead Presses
Overhead presses help to improve shoulder stability, strength, and mobility. They are a great exercise for building muscle in the shoulders and upper back. Stand with your feet hip-width apart to perform an overhead press, holding a barbell at shoulder level. Push the bar over your head until your arms are straight, then lower it back down to your shoulders. Make sure to keep your core tight and not arch your back, and be sure to have a spotter when attempting heavier weights.
Rows
Rows are great for targeting the back muscles and improving posture. To perform a row, grab onto a barbell with an overhand grip and stand with your feet hip-width apart. Bend your knees slightly, then lean forward at the hips until your torso is almost parallel to the floor. Keeping your back flat, pull the bar towards you until it reaches chest level. Then slowly lower the bar back to starting position. Make sure to keep your core tight and use your legs for stability as you pull.
Push-Ups
Push-ups are a great exercise to build muscle in the chest, shoulders, and triceps. To perform this exercise, start on all fours with your hands slightly wider than shoulder-width apart. Keeping your core tight, lower your body until your chest inches from the floor, press back up and repeat. You can make this exercise more challenging by doing them on an incline or adding weights to a weighted vest.
Lunges
Lunges are great for targeting the glutes, hamstrings, and quads. To perform a lunge, stand with your feet hip-width apart and step one foot forward. Lower your body into a lunge until your knee is at a 90-degree angle, then press back up. Make sure to keep your chest upright and core tight as you lower your body down into the lunge. You can also do this exercise with weights to increase the intensity.
In Conclusion
These are just a few of the many exercises that you can incorporate into your strength training routine. With consistency and proper form, these exercises will make you feel stronger. Don’t forget to warm up before every workout and always stretch afterward.
