A healthy lifestyle must incorporate strength training.It not only helps you build muscle, but also increases bone density, improves joint health, boosts metabolism, and can even aid in weight loss. However, it can be overwhelming to figure out where to start with strength training exercises. In this article, we’ll go over some of the most effective strength training exercises that can be done with or without equipment.

  1. Squats

Squats are one of the most basic and effective strength training exercises. They target the quadriceps, glutes, hamstrings, and core.Standing with your feet shoulder-width apart and your toes pointing slightly outward, you can perform squats. Keep your shoulders back, your chest up, and your eyes straight ahead. By squatting down and pushing your hips back as if you were sitting down, lower your body.Make sure your knees don't extend past your toes and maintain your weight on your heels.Once you reach a 90-degree angle with your knees, stand back up and repeat.

  1. Lunges

Another excellent lower body exercise that works the glutes, quads, and hamstrings is the lunge.Start by standing with your feet hip-width apart and perform a lunge from there. Take a step forward with one leg, keeping your chest up and shoulders back. Your body should be lowered until your back knee is elevated and your front knee is at a 90-degree angle.Return to standing and repeat on the opposite side.


  1. Push-ups
A traditional upper body workout that works the chest, shoulders, and triceps are push-ups.Start in a plank posture with your hands slightly wider thanshoulder-width apart, and then execute a push-up.Maintain a firm core and a straight back. Bending your elbows will help you lower your body till your chest is parallel to the ground.Lifting yourself back up to the starting position is a repetition.

  1. Pull-ups

Pull-ups are an advanced upper body exercise that targets the back, biceps, and shoulders. To perform a pull-up, grab a pull-up bar with your palms facing away from you, hands shoulder-width apart. Your feet should be off the ground as you hang with your arms straight.As soon as your chin is above the bar, lift your body up.Lower yourself back down and repeat.

  1. Deadlifts

Deadlifts are a full body exercise that targets the glutes, hamstrings, lower back, and core.Standwith your feet shoulder-width apart and your toes pointed forward to perform a deadlift.Keep your shoulders back and your chest up.Bend down and grasp a barbell or dumbbells with your palms facing your body. Lift the weight by extending your legs and hips until you’re standing straight up.Repeat by lowering the weight back to the ground. 

  1. Bench Press

The bench press is another classic upper body exercise that targets the chest, shoulders, and triceps. Lie down on a bench with your feet flat on the floor to complete a bench press.Grasp a barbell with your palms facing away from you, hands shoulder-width apart. Lower the weight down to your chest, then push it back up to the starting position and repeat.

  1. Overhead Press

The overhead press is a great exercise that targets the shoulders and triceps. Standing with your feet shoulder-width apart, grip a barbell or dumbbells at shoulder height with your palms facing forward to perform an overhead press. until your arms are straight, press the weight up over your head. Repeat by lowering the weight to your shoulders.

  1. Plank

A wonderful exercise for developing core strength is the plank.To perform a plank, start in a push-up position, but instead of lowering yourself down, hold yourself up with your forearms on the ground. Straighten yourself out from head to toe.