Strength training is among the most popular types of workout approaches. No matter, whether you would like to strengthen, gain muscle, heal from an injury, or improve your general fitness? Strength training has the potential to transform your physique and overall fitness.
Regardless of your “why,” your next inquiry is likely to be “how.” And this is when things become a little difficult. You might be surprised to learn how much more there is to strength training.
There are different types of strength training. You just need to ensure the right blend of workout approach to reach your goal. Let’s keep reading to know more about the basics of strength training and types of strength training exercises.
Let’s dive in!
What is Strength Training?
Strength training, also known as resistance training, is a form of workout approach designed to improve muscle strength, endurance, and power by working against resistance. It is highly versatile, making it suitable for people of all fitness levels, from beginners to elite athletes.
The primary goal of strength training is to build and maintain lean muscle mass. However, it offers much more than just stronger muscles. It enhances bone density, improves joint health, boosts metabolism, and supports overall physical performance.
Types of Strength Training Excercises You Should Know!
Below, we will be covering some of the most common strength training exercises you should know about to help you reach your workout goals. These exercises are versatile, effective, and can be tailored to suit your fitness level and objectives. Whether you’re looking to build muscle, improve posture, or boost overall strength, these moves are a great starting point!
1. Squats
According to Yellin, the squat activates practically every muscle in your legs and core, making it one of the best strength training exercises for muscle growth. The squat works the glutes, quads, and core muscles.
Bodyweight squats are a popular exercise that helps you perfect your form. Once you have a good form, you can add weight by doing a front squat with dumbbells or a bar in front of your shoulders, a back squat with a barbell lying on your back, or a goblet squat with a weight in front of your chest.
To prevent your knees from collapsing, keep them in line with your second toe and your heels flat. If this proves too challenging, consider starting with a chair squat. 
2. Push-Ups
One of the finest indicators of strength, according to Fagan, is the ability to move your own body weight. The push-up is a push or press strength training exercise that strengthens your triceps, shoulders, and chest, among other pushing muscles in the upper body. It can assist you in strengthening your chest pushes with dumbbells or barbells and improving your form.
If a standard push-up from the floor is too difficult for you at first, you can change it by raising your hands on a table or a step; the higher your hands, the simpler it will be.
3. Lunges
Another popular type of strength training exercise is lunges. Lunges are great for building strength in each leg individually, which helps fix muscle imbalances. They work the quadriceps, hamstrings, glutes, and core muscles.
They also improve coordination and balance, making them useful for athletes and anyone who wants to move more efficiently. Lunges involve stepping forward, lowering your body until your front knee forms a 90-degree angle, and then pushing back to the starting position.
4. Deadlifts
When it comes to strengthening your hamstrings and glutes, deadlifts are one of the best exercises you can incorporate into your strength training exercise routine. It also works your core, shoulders, and back while also improving your posture.
If you don’t have a barbell in your home training gear, you can use a loop resistance band or even a pair of heavy dumbbells.
Deadlifts come in a variety of forms, such as the Romanian, standard barbell, or sumo. Since proper form is crucial for protecting your lower back, it’s an effective strategy to practice the exercise in front of a mirror using a lighter weight until you feel comfortable performing it.
Keep in mind that you should lift through your legs rather than your back. (That’s crucial for almost all exercises, but the deadlift in particular.)
5. Bench Press
The bench press is arguably the most popular type of strength training exercise and a classic for developing upper body strength. It’s adjustable to all fitness levels, and you can mix it up to keep your exercises interesting and challenging. It is an essential exercise for powerlifting and an integral component of all strength training regimens.
It mainly targets the anterior deltoids (the front of your shoulders), triceps brachii (the back of your arms), and pectoralis major (your chest).
As a complex exercise, the bench press calls for the cooperation of several joints and muscles. It is therefore excellent strength training exercises for muscle growth, particularly in the triceps, shoulders, and chest, as well as for enhancing general strength.
6. Pull-Ups
Pull-ups are another effective exercise to add to your personalized strength training workouts for developing upper-body strength, especially for the back and arms. This bodyweight strength training exercise primarily targets the latissimus dorsi (lats), the largest muscles in the back, while also engaging the biceps, trapezius, and core for stabilization.
Pull-ups are great for building functional strength, as they mimic real-life movements like climbing or pulling. They also improve grip strength, which is essential for other strength-training exercises like deadlifts and rows.
If pull-ups are challenging, you can start with:
- Use an assisted pull-up machine in the gym.
- Loop a resistance band around the bar and place your foot in the band for support.
- Perform negative pull-ups, where you jump to the top position and slowly lower yourself down.
As you build strength, you can progress to unassisted pull-ups and even add weight using a belt or vest.
7. Overhead Press
The overhead press is quite similar to the ench press and is another popular type of strength training exercise. It is a pressing exercise that follows the fundamental push movement pattern. The primary distinction is that the overhead press is a more shoulder-focused exercise that is performed either standing or sitting with the weight pushed toward the ceiling.
The overhead press develops your shoulders, upper chest, and triceps. If you do it standing up, you can also use your core to maintain balance and stability. The overhead press might be considered the foundation of your upper body strength.
The overhead press is ideal for beginners to learn proper form and technique because of its simplicity. All you have to do is push the weight upward and downward.
To Conclude
Here’s the wrap on the 7 most common types of strength training exercises that you should know about. There is a long list of strength training exercises – but these are just the basics to get you started.
Over time, you can add more and more strength training exercises to your routine. But, even if you do just one exercise – it is important to get your form right and choose the right exercise as per your goal.
If you are looking for a team of professionals, you can connect with us at Soma Athletic Wellness. As per your goals and body, we can help you curate personalized strength training workouts
So, what are waiting for? Book a free 1 on 1 consultation & get started right away with a customized strength Training Program in Houston.
