We must all remember that strength training is highly essential for individuals to attain better mobility as well as body flexibility. It is necessary that all individuals irrespective of their fitness levels get themselves strength training in some way or the other. Whether you want to decrease your body fat or improve your lean muscle mass, strength training can help you in maintaining your health and fitness in general. You can get yourself a strength training workout both at the gym as well as at the convenience of your home. There are also many health benefits that a person obtains from taking up strength training on a daily basis. Some of the benefits obtained by individuals from getting a strength training workout are that it can help them decrease their chances of being affected by several chronic conditions that may include heart disease, diabetes, including other benefits.

Following are some of the strength training exercises that can be done by individuals as part of their workout routine:

1. Dumbbell Bench Press:

Dumbbell Bench Press
Image Source: www.openfit.com

This is one of the variations of the bench press and can be done by individuals to increase the strength of their body as a whole, more particularly to strengthen their chest muscles. While doing the dumbbell bench press, all of your upper body muscles are worked in the process of the workout. Besides, you would also be using the hips, including the lower back area of your body in order to provide stability for the body.

Equipment Required:

• A pair of Dumbbells

How to do this exercise?

• Start off by getting seated on a bench and grab a pair of dumbbells on both your hands.

• You must now begin to squeeze your elbows stiffer on to your ribs. After that, you must lower the torso slowly on to the bench, while holding the dumbbells right in front of your shoulders.

• Now, start opening your elbows on to both the sides, so that the triceps are at a 90 degree position to your torso, while you continue to hold on to your dumbbells a little wider than shoulder-width distance. Also, the palms must be facing your feet. The feet must be pressed flat on to the ground and you must begin engaging your core.

• After breathing out slightly, you must start pressing the dumbbells off your chest and straighten your arms so that the dumbbells are held at a position above your shoulders.

• Now, you must start breathing in and gently lower the dumbbells back on to the starting position, after pausing a bit when the dumbbells have reached up above the height of your shoulder.

• You have completed one rep.

You can try and do about 2-3 sets comprising of 10 reps each.

2. Dumbbell Overhead Press:

Dumbbell Overhead Press
Image Source: www.verywellfit.com

This is one of the full body exercises that can be done by individuals to strengthen the muscles present in their shoulders, apart from helping grow the size of their shoulder muscles. This is also a compound exercise that can help your upper body remain in proper shape. While doing this exercise, the arms and shoulders are busy pressing the weight above your head. At the same time, your legs and your lower back are worked, which helps your body stay in a proper balance. By doing this exercise, you can improve your body posture, in addition to being able to strengthen your body as a whole.

Equipment Required:

• A pair of Dumbbells

How to do this exercise?

• First, you must stand in an upright position.

• Hold your back straight and grab a pair of dumbbells on to both your hands and on to your shoulders by having an overhand grip.

• Start lifting the weights over your head and in a controlled manner, while you are breathing out and stop when you have reached the top of the motion.

• Now, breathe in and bring the dumbbells back to your shoulders.

• You have completed one rep.

You can try and do at least 10 repetitions every day.

3. Dumbbell Bent-over Row:

Dumbbell Bent-Over Row
Image Source: www.openfit.com

This is one of the well-known exercises that help individuals to build muscle strength, especially their upper back as well as middle back muscles. This exercise works your shoulders, in addition to helping stabilize the core muscles of individuals as the upper body is in motion. Moreover, by doing this exercise, the heart rate of individuals increases faster and it can also play an effective role in helping individuals lose excess fat from their body.

Equipment Required:

• A pair of Dumbbells

How to do this exercise?

• Start by getting on to a standing position with your legs kept shoulder width apart. The knees must be kept bent a little.

• Hold on to a pair of dumbbells using both your hands. Now, you can bend over at around 45 degree angle.

• Start breathing in after bracing your ab muscles.

• As you breathe out, start lifting the weights straight upwards. As you are lifting the weights, your arms must not move at a position that is higher than parallel with your shoulders.

• Now, you can start lowering the weights in a controlled motion, as you breathe in.

• You must continue to stay in the bent over position till all the reps are done.

You must keep your back straight at all times while doing this exercise. Additionally, you must remember to not squat at the time of doing this exercise and also not to try and lift heavy weights, until you are having adequate strength and experience in doing this exercise.

You can try and do at least 3 sets comprising of 8-10 reps each.

4. Landmine Press:

Landmine Press
Image Source: www.openfit.com

This exercise is one of the pressing variations which can be done using a barbell. As individuals perform their workout using the landmine press, it helps them increase their scapular strength, including core stability. Further, it also helps individuals to keep their shoulders healthy. This workout helps to work various muscles such as your triceps, shoulders, including helping stabilize the scapular region of a person’s body.

Equipment Required:

• Barbell

How to do this exercise?

• You can begin by fastening one end of the barbell on to a landmine.

• Now, stand up and begin to face downwards and on to the shaft of the barbell by keeping your feet shoulder-width apart.

• Start holding on to the weighted end of the barbell with both your hands right in front of the chest.

• Start pressing the weight upwards till the arms are fully extended.

• You can pause for a moment and slowly lower the barbell back on to the chest.

You can try and do about 2-3 sets comprising of about 8-10 reps each.

You can start doing the reps first with lighter loads and also at a controlled speed. You can also rest for a minute after completing for one arm and then switch over to the other arm.

Image Source: www.grapplearts.com


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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