Are you tired of endless cardio and not seeing the results you want? It’s time to switch up your routine and incorporate strength training into your fitness regimen. Not only does strength training build lean muscle, but it also boosts your metabolism and helps burn fat. Here are seven must-try strength training moves for a sculpted physique.
1. Squats
Squats are a classic move that work your quads, hamstrings, glutes, and core. Start with your feet shoulder-width apart and lower your body as if you’re sitting back into a chair. Keep your weight in your heels and your chest lifted. Aim for three sets of 12 reps.
2. Deadlifts
Deadlifts target your hamstrings, glutes, and lower back. Start with your feet hip-width apart and a barbell in front of you. Bend your knees, hinge at the hips, and lift the barbell up to your hips while keeping your back straight. Lower the barbell back down to the ground. Aim for three sets of 10 reps.
3. Lunges
Lunges work your quads, hamstrings, glutes, and core. Start with your feet hip-width apart and step one foot forward into a lunge position. Lower your body until your back knee almost touches the ground and then push back up to standing. Repeat on the other side. Aim for three sets of 10 reps on each leg.
4. Push-ups
Push-ups work your chest, triceps, and core. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down to the ground while keeping your elbows close to your body. Push back up to plank position. Aim for three sets of 10 reps.
5. Pull-ups
Pull-ups work your back, shoulders, and arms. Start by gripping a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Hang from the bar and then pull your body up until your chin is above the bar. Lower yourself back down and repeat. If you can’t do a pull-up, start with assisted pull-ups using a resistance band. Aim for three sets of 10 reps.
6. Plank
Planks work your core and help improve posture. Start in a push-up position and then lower yourself down onto your forearms. Keep your body in a straight line from your head to your heels and hold for 30 seconds to one minute. Aim for three sets.
7. Russian twists
Russian twists work your obliques and core. Start by sitting on the ground with your knees bent and your feet flat on the floor. Lean back to a 45-degree angle and then twist your torso to the right, bringing your hands to the right side of your body. Twist back to the center and then to the left side. Aim for three sets of 20 reps.
Incorporate these strength training moves into your workout routine for a sculpted physique. Remember to start with light weights and proper form to avoid injury. Happy lifting!
