
1. Squats
Muscles targeted: Quads, hamstrings, glutes, and core.
Squats are one of the most important exercises you can do. They target the entire lower body and core, helping to build strength and improve balance. Begin with bodyweight squats, focusing on your form. As you become more comfortable, you can add weight using a barbell or dumbbells.
How to perform:
- Stand with your feet shoulder-width apart.
- Lower your hips back and down as if sitting in a chair, keeping your chest up and knees tracking over your toes.
- Push through your heels to stand back up.
2. Deadlifts
Muscles targeted: Hamstrings, glutes, back, and core.
The deadlift is another powerful move that strengthens the entire posterior chain (the muscles along the back of your body). It’s excellent for building strength and improving posture.
How to perform:
- Stand with feet hip-width apart, barbell or dumbbells in front of you.
- Bend at the hips and knees to grab the weight, keeping your back straight.
- Push through your heels, driving your hips forward to stand up tall.
- Lower the weight back down with control.
3. Bench Press
Muscles targeted: Chest, shoulders, and triceps.
The bench press is a classic upper-body exercise that focuses on building strength in your chest, shoulders, and triceps. It's a great exercise for increasing upper-body power.
How to perform:
- Lie flat on a bench with your feet planted on the floor.
- Grip the barbell slightly wider than shoulder-width.
- Lower the bar to your chest, keeping your elbows at about a 45-degree angle.
- Press the bar back up until your arms are fully extended.
4. Pull-Ups (or Assisted Pull-Ups)
Muscles targeted: Back, shoulders, and biceps.
Pull-ups are excellent for building upper-body strength, particularly in the back and shoulders. If you can’t do a full pull-up yet, most gyms have assisted pull-up machines or bands to help.
How to perform:
- Grab the bar with your palms facing away (for pull-ups) or toward you (for chin-ups).
- Engage your core and pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
5. Push-Ups
Muscles targeted: Chest, shoulders, triceps, and core.
Push-ups are an effective bodyweight exercise that targets the upper body and core. They're easy to do anywhere and can be modified based on your strength level.
How to perform:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest almost touches the ground, keeping your elbows at a 45-degree angle.
- Push through your palms to return to the starting position.
6. Lunges
Muscles targeted: Quads, hamstrings, glutes, and core.
Lunges are great for building lower body strength and stability. They also help improve balance by working each leg individually.
How to perform:
- Step one foot forward and lower your body until both knees are bent at a 90-degree angle.
- Push through the front heel to return to the starting position and switch legs.
7. Plank
Muscles targeted: Core, shoulders, and back.
Planks are a simple yet effective exercise for building core strength and stability. They also engage your shoulders and lower back, making them a great full-body exercise.
How to perform:
- Start in a push-up position but rest on your forearms instead of your hands.
- Keep your body in a straight line from head to heels, engaging your core and avoiding any sagging.
- Hold this position for as long as possible.
8. Shoulder Press
Muscles targeted: Shoulders, triceps, and upper chest.
The shoulder press is a fundamental exercise for building upper body strength, particularly in your shoulders and triceps. It can be performed using dumbbells, barbells, or machines.
How to perform:
- Stand or sit with dumbbells at shoulder height, palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Lower the weights back down slowly to shoulder height.
9. Lat Pulldown
Muscles targeted: Back, shoulders, and biceps.
The lat pulldown is a great exercise for building back strength, especially for those who are working up to doing unassisted pull-ups.
How to perform:
- Sit at a lat pulldown machine and grip the bar with your hands wider than shoulder-width apart.
- Pull the bar down towards your chest, engaging your back muscles.
- Slowly release the bar back up to the starting position.
10. Leg Press
Muscles targeted: Quads, hamstrings, and glutes.
The leg press is an effective machine-based exercise that allows you to target your lower body muscles with more controlled resistance.
How to perform:
- Sit at the leg press machine with your feet shoulder-width apart on the platform.
- Push through your heels to extend your legs, but avoid locking your knees.
- Slowly lower the weight back down, keeping control throughout the movement.