When it comes to strength training, a bunch of guys think of classic bodybuilding with many different exercises for strengthening certain muscle groups.
Although bodybuilding training also builds your body, especially if you are a beginner, the primary goal with the bodybuilding workout is looks, not functionality.
On the other hand, functionality comes first with strength training. (1)
And that helps you increase your strength, improve your looks, build muscles and self-confidence.
How to do strength training?
Weightlifting is most important for strength training.
You can use a barbell or dumbbell.
I recommend doing weightlifting since it’s better than working out on machines simply because your muscles get more activated when you use weights.
How many sets and reps do you need to do?
You should do 3 sets with 5-10 reps if you want to do a good strength training.
The break between sets should be longer, between 3-5 minutes on average.
Three of these workouts per week are pretty enough.
What are the best strength exercises?
The best strength exercises are the ones which require complex moves and engage a big number of muscle groups.
Those kinds of exercises increase testosterone production, which allows your muscles to grow.
So, here is the list of the best strength exercises.
Some of them are from my list of exercises for muscle mass and testosterone production, but it’s not bad to mention them again.
The first 3 exercises are familiar to everyone since every strength training includes them.
The three basic exercises that are part of Olympic weightlifting, and they are a discipline in ‘powerlifting’ as well: squats, deadlifting, and bench press.
The first thing you need to do is to learn how to do these three exercises right and then to go on with adding weight.
Best exercises for strength and power:
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 to start deadlifting in order to avoid injuries.
Deadlifting is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength.
This is a very demanding exercise that activates practically all your muscles.
How I do this exercise?
I do deadlift on my leg day, as my last exercise.
I do 5 sets with 5-8 reps, depending on the weight.
Another old school exercise reserved for leg day.
Squats are one of the most basic exercises you can do with weights.
This exercise strengthens 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 exercise 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.
You can exercise on a regular bench, but I advise you to try 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 incline bench press.
4. Cable Pec fly
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 you do this exercise make sure your elbows are bent and if it’s easier, you can put one leg forward.
Or simply watch the video:
My advice is to do cable pec fly with less weight until you coordinate your arms movement well.
5. Overhead press
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 best and most efficient.
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.
Do 3 sets with 8-10 reps.
So, what’s the bottom line?
When it comes to squats, deadlift and bench press, it’s not recommended to do all three exercises during one training because they are hard and you can get tired and even overwhelmed or injured.
You should do each exercise on a different training, and you can include other helpful exercises based on a certain group of muscles for the rest of the training so that you can build muscles, get strong, and look great.