Looking to get stronger, leaner, and fitter? Strength training is the key to developing lean muscle mass and boosting overall fitness. By targeting different muscle groups with a well-rounded routine, you can create a balanced physique and avoid plateaus. Here are some essential strength exercises you can incorporate into your workouts to maximize gains and build a solid foundation.
1. Squats
Squats are often called the “king of exercises” because they work multiple muscle groups simultaneously—quadriceps, hamstrings, glutes, and even your core.
How to Perform: Stand with feet shoulder-width apart, lower your hips back and down as if sitting on a chair to the point that your hips are below the tops of your knees, then drive through your feet to stand up.
Tip: Maintain a flat back and squeeze your ribs down to your belly button stability. Push your knees out so they are in line with your middle toes.
2. Deadlifts
Deadlifts build strength in your posterior chain, including your back, glutes, and hamstrings, making them a must for total-body strength.
How to Perform: With a barbell on the floor, feet underneath your hips and hands a thumb-length away from the smooth portion of the bar, hinge at the hips and keep your back straight, grip the bar, and stand up by driving through your heels.
Tip: Keep the bar close to your shins, push the floor away instead of pulling the bar up, and focus on squeezing your glutes at the top for maximum muscle activation.
3. Cleans
Cleans are a dynamic, explosive exercise that targets your legs, back, shoulders, and core while improving power and coordination. They also help develop athleticism and boost calorie burn due to their high-intensity nature.
How to Perform: Start with the barbell on the ground, feet hip-width apart.Grip the bar just outside your legs. Keep your back flat, chest up, and shoulders slightly over the bar.Explode upward by extending your hips and knees.Shrug the bar upward, then drop under it quickly to “catch” the bar in a front rack position (bar on the shoulders, elbows bent and forward of the bar).Stand up, finishing tall with the bar resting on your shoulders.
Tip: Practice each phase of the clean separately (deadlift, shrug, and catch) to hone proper form before performing full cleans. Keep your belly tight to maintain stability.
4. Overhead Press
The overhead press focuses on building strength in your shoulders, triceps, and upper back, helping improve posture and upper-body power.
How to Perform: Stand with your feet hip to shoulder-width apart. Grip the barbell at shoulder height and press it overhead, locking out your elbows.
Tip: Keep your ribs down and avoid overarching your lower back.
5. Pull-Ups or Lat Pull-Downs
Pull-ups and lat pull-downs target the lats, biceps, and upper back, which are essential for a strong back and balanced physique.
How to Perform Pull-Ups: Grip the bar with your palms facing away from you, thumbs wrapped around the bar. Hang from the bar with arms fully locked out and pull yourself up until your chin clears the bar.
How to Perform Lat Pull-Downs: Sit at the machine, grip the bar, and pull it down to your chest.
Tip: Keep your chest lifted and drive your elbows down and back.
6. Lunges
Lunges work the quadriceps, hamstrings, and glutes, improving single-leg strength and stability while enhancing balance and coordination.
How to Perform: Step forward with one leg, lower your body until both knees form 90-degree angles, then push back to the starting position. Knees should be in line with the middle toes.
Tip: Keep your chest up and belly tight. Alternate legs or focus on one side at a time.
7. Planks
Planks build a strong core, essential for stabilizing your spine and improving overall muscle endurance.
How to Perform: Position your body in a push-up stance, but rest on your forearms. Keep your body in a straight line from head to heels.
Tip: Tighten your abs, squeeze your glutes, and avoid letting your hips sag or rise too high.
Putting It All Together
By incorporating these exercises into your routine, you’ll target all major muscle groups and develop balanced strength. Aim for 2-3 strength training sessions per week, focusing on quality movement mechanics and progressive overload—gradually increasing the weight or difficulty to keep challenging your body.
At CrossFit Longma, we specialize in functional strength and performance. Our coaches can help tailor these exercises to your fitness level and goals, ensuring you build muscle and strength safely and effectively. Ready to take your workouts to the next level? Contact us today and start your journey toward a stronger, leaner you!
