6 Best Workouts for Strength

When most guys think about strength training, they picture classic bodybuilding routines with countless exercises for each muscle group.

And sure—bodybuilding workouts will build your body, especially if you’re new to lifting. But the main goal there is aesthetic—it’s about how you look.

Strength training, on the other hand, is about functionality first. It not only makes you stronger, but it also improves your appearance, builds solid muscle, and boosts self-confidence.

How to Do Strength Training

The foundation of strength training is weightlifting.

You can use a barbell or dumbbells, but I highly recommend free weights over machines. Why? Because free weights activate more stabilizing muscles, improve coordination, and mimic real-life movement patterns.

Sets and Reps for Strength

If your goal is pure strength, focus on:

• 3–5 sets
• 5–10 reps per set
• Longer rest periods (3–5 minutes)

This structure allows you to lift heavy while giving your body enough time to recover between sets. Hitting these workouts 3 times per week is more than enough to see steady progress.

The Best Strength Exercises

The most effective strength exercises are compound lifts—movements that engage multiple muscle groups at once. These not only build strength but also boost testosterone levels, which helps drive muscle growth.

Here are the top strength-building moves:

• Squats – The king of lower body strength and full-body power.
• Deadlifts – Incredible for posterior chain strength and overall raw power.
• Bench Press – A classic for upper body pushing strength.

These three lifts are staples in Olympic weightlifting and powerlifting—and for good reason. Mastering them should be your first priority before adding more weight.

Once you’ve built a solid foundation, you can expand with other compound lifts like overhead press, pull-ups, and rows.

And if you really want to take your progress to the next level, combining these proven exercises with natural strength-supporting supplements like Deca-Max can help accelerate your results.

6 Best Workouts For Strength:

1. Deadlift

One of the most popular strength exercises.

If you are a gym rookie, then it’s best to do other exercises for a while to get in shape and then start deadlifting in order to avoid injuries.

Deadlifting is probably one of the most effective exercises for overall building your legs and lower back. (2)

It is excellent if your purpose is building muscles and improving your strength.

This is a very demanding exercise that activates practically all your muscles, so I suggest you to try it with personal trainer.

How I do this exercise?

I do a deadlift on my leg day, as my last exercise.

I do 5 sets with 5-8 reps, depending on the weight.

You can read more about deadlifting here.

2. Squats

Another old-school exercise reserved for leg day and lower body.

Squats are one of the most basic exercises you can do with weights.

Also, this exercise is a great way to improve your overall health.

Squats strengthen your legs mainly, but it’s also good for your abs and your lower back.

If you do squats with weights, don’t risk the form and depth of your squats just to squat with more weight.

Control every move and make sure you go down with your thighs parallel to the floor.

How I do squats?

I do this as the first exercise on my leg day (after stretching and warming up).

I suggest 3 sets and 8-10 reps.

3. Bench press

No doubt, this is the most common exercise at the gym.

It’s the best workout for building your chest muscles and upper body.

You can exercise on a regular bench, but I advise you to try an incline bench press to build your upper chest.

I recommend 3 sets with 8-10 reps.

How I do this exercise?

I do bench press as the first exercise on my chest day.

After a classic bench press, I do an incline bench press.

Also, you can try push-ups.

4. Cable Pec fly

This is one of the best workouts for your chest.

You need a specially designed machine for this exercise.

This exercise engages a big group of muscles-your chest.

You should do 5 sets, 10 reps without a break.

How to do this exercise?

When doing this exercise, make sure your elbows are bent; if it’s easier, you can put one leg forward.

My advice is to do cable pec fly with less weight until you coordinate your arm movement well.

5. Overhead press

One of the best strength training exercises.

To build muscles you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights.

Do 3 sets with 10 reps.

I do this exercise on my shoulder day.

6. Bent over rowing

There are different variations of rowing and they are all great for your back.

Bent-over rowing is the most efficient to build strength.

But, it is the hardest.

Well, there are no results without hours and hours of sweating.

It develops your back muscles and the effect on your body is a bigger production of testosterone.

Also, this exercise is good for your core muscles.

Stand shoulder width apart with your legs.

Do 3 sets with 8-10 reps.

You can try pull-ups as a great bodyweight alternative.

Best Supplement for Strength and Muscles

If you want to improve your strength and endurance and boost muscle growth, I suggest you read more about the best bodybuilding strength supplements.

Of course, I am talking only about natural supplements.

These supplements contain all the necessary ingredients, vitamins, and minerals your body needs for a Hulk-like strength.

The best supplement for strength is Deca-Max (Decaduro) .

Deca-Max is a legal alternative to Deca-Durabolin, a very popular anabolic steroid.

This supplement will boost nitrogen retention which leads to muscle growth.

Also, it boosts red blood cell production.

That means more oxygen to your muscles, and more strength, and power.

Furthermore, the ingredients in this supplement are good for protein synthesis.

Deca-Max increases testosterone levels and which is important for strength, stamina, and muscles.

You can read more about Decaduro here.