LAST UPDATED: January 22nd, 2023
When it comes to strength training, a bunch of guys thinks 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 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 most effective strength exercises are the ones that 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 are a discipline in ‘powerlifting’ as well are squats, deadlifting, and bench press.
The first thing you need to do is to learn how to do these three exercises right and then go on with adding weight.
6 Best Exercises For Strength:
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.
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.
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.
Or simply watch the video:
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 Workouts For Strength – Supplementation Rules
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 Decaduro.
Decaduro 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 Decaduro are good for protein synthesis.
Decaduro increases testosterone levels and which is important for strength, stamina, and muscles.
You can read more about Decaduro here.
Effective 7-day Strength Training Program
Here you can see an example of the workout program for strength you should follow if you take Decaduro:
Monday: Bench and triceps (Upper Body)
- Bench press – 4 sets, 10-12 reps
- Incline bench press- 4 sets, 10-12 reps;
- Dumbbell chest fly 3 sets, 12 reps;
- Barbell triceps extension 4 sets, 10 reps;
- Triceps cable pushdown, 4 sets 12 reps
Tuesday: Leg day and Lower Body
- Squats – 4 sets 10 reps;
- Bulgarian squat-3 sets 10 reps;
- Leg press-4 sets and 10 reps
- Lying leg curls-4 sets and 12 reps;
- Leg extension-3 sets 10 reps
Wednesday: Rest day
- Deadlift-4 sets 5 reps;
- Wide grip pull-down- 4 sets 12 reps
- Seated cable row- 3 sets 12 reps
- One-arm dumbbell row – 3 sets 10 reps
- Pull-ups –As many as you can in 2 sets
Friday: Shoulder and biceps (Isolation workouts)
- Military press-4 sets 10 reps
- Side lateral raise-3 sets 15 reps
- Seated bent-over rear delt raise-3 sets 12 reps
- Upright barbell row-3 sets 15 reps
- EZ barbell curl-4 sets 10 reps
- Concentration curls-3 sets 12 reps.
- Incline dumbbell curl-3 sets 10 reps
Note: Don’t do exercises for 2 big muscle groups on the same day.
Best Exercises for Strength – Bottom Line:
When it comes to squats, deadlifts, and bench presses, 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.
The best strength supplement that will help you achieve your goals is Decaduro.
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.