Full body strength is essential for a healthier and more active lifestyle. Developing your physical strength can help you perform daily tasks without feeling tired, reduce the risk of injuries, and enhance your athletic performance.

This article outlines an effective workout routine to help you build full body strength.

1. Squats

Squats are a fundamental exercise for full body strength. They target your glutes, hamstrings, quads, and core. Here’s how to perform a perfect squat:.

1. Start by standing with your feet shoulder-width apart.
2. Lower your body until your thighs are parallel to the ground or below.
3. Make sure your knees don’t go beyond your toes and your back is straight.
4. Push through your heels and return to a standing position.

Perform three sets of 10-12 repetitions.

2. Planks

Planks are great for building core strength, which is essential for full body strength. Here’s how to perform a plank:.

1. Start in a push-up position with your arms straight and hands shoulder-width apart.
2. Contract your abs and glutes, and hold your body in a straight line from head to heels.
3. Hold this position for 30-60 seconds or as long as you can without breaking form.
4. Release and rest for 30 seconds before repeating the exercise.

Repeat the exercise three times.

3. Deadlifts

Deadlifts strengthen your back, legs, and glutes, making them an excellent exercise for full body strength.

1. Start by standing with your feet shoulder-width apart, and the barbell placed in front of you.
2. Bend your knees and grip the bar with an overhand or mixed grip.
3. Keep your back straight and lift the bar off the ground until your knees and hips are straight.
4. Lower the bar back to the ground in a controlled motion.

Perform three sets of 8-10 repetitions.

4. Push-ups

Push-ups are an excellent exercise for strengthening your chest, shoulders, and triceps, and are essential for full body strength. Here’s how to perform a push-up:.

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest touches the ground.
3. Push your body back up to the starting position.

Perform three sets of 10-12 repetitions.

5. Lunges

Lunges help build leg strength and balance. They target your glutes, hamstrings, and quads. Here’s how to perform a lunge:.

1. Start by standing with your feet hip-width apart.
2. Take a step forward with your right foot, and lower your hips until both knees are bent at a 90-degree angle.
3. Push through your right heel, and step back to the starting position.
4. Repeat on the other side.

Perform three sets of 10-12 repetitions on each leg.

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6. Pull-ups

Pull-ups are great for building upper body strength. They target your back, biceps, and shoulders. Here’s how to perform a pull-up:.

1. Start by hanging from a pull-up bar with your palms facing away from you and hands shoulder-width apart.
2. Pull your body up until your chin is above the bar.
3. Lower your body back down to the starting position in a controlled manner.

Perform three sets of 8-10 repetitions.

7. Bench Press

The bench press is an effective exercise for building chest, shoulders, and tricep strength.

1. Lie down on a bench and grip the barbell with your hands slightly wider than shoulder-width apart.
2. Lower the bar to your chest and then push it back up.

Perform three sets of 8-10 repetitions.

8. Lateral Raise

Lateral raises are great for building shoulder strength, essential for the full body strength.

1. Stand with your feet shoulder-width apart.
2. Hold a set of dumbbells by your sides with your palms facing your thighs.
3. Slowly raise your arms out to the sides until they’re shoulder-level and parallel to the ground.
4. Slowly lower the weights back down to your thighs.

Perform three sets of 10-12 repetitions.

9. Leg Press

The leg press targets your glutes, hamstrings, and quads, and is an excellent full body strength exercise. Here’s how to perform the leg press:.

1. Adjust the machine so that the seat is comfortable, and your feet are flat on the platform.
2. Lower the platform until your thighs are parallel to the ground.
3. Push the platform back up to the starting position in a controlled manner.

Perform three sets of 8-10 repetitions.

10. Box Jumps

Box jumps increase your leg strength and explosive power. They target your glutes, hamstrings, quads, and calf muscles. Here’s how to perform a box jump:.

1. Stand in front of a box or bench.
2. Bend your knees and jump onto the box, landing softly with both feet.
3. Step down from the box and repeat the exercise.

Perform three sets of 8-10 repetitions.

Conclusion

Full body strength is essential for a healthier and more active lifestyle.

Incorporating these ten exercises in your workout routine will help you build and enhance full body strength, leading to improved physical performance and a better quality of life.