Strength training exercises: Challenge your muscles!

Want to stay fit and build muscle? With this simple yet effective strength training exercises you can get your body in shape.

Even without expensive equipment or gym you can get a defined body. There are many exercises that you can do at home to build your strength. Even if there is little space in your living room.

Strength training exercises are also a perfect complement to endurance training. If you love to run, it is also important to strengthen your body to get better. 2x per week would be ideal.

So roll out the workout mat, slip into your clothes and challenge your muscles.

Do you already know the great muscle building guide for women?

What you should know about strength training

If you immediately think of heavy dumbbells when you think of strength training and shake your head, you can rest assured. For our strength training exercises you do not need any special equipment or expensive equipment.

Especially as a beginner, it's perfectly sufficient if you start with your own body weight. That is already mega exhausting.

Later, of course, you can make individual exercises more difficult for yourself. Use only one arm or leg or use weight cuffs, water bottles, kettlebells or dumbbells.

The most effective way is to think about circuit training. You complete several strength training exercises in quick succession.

Either do them for a certain amount of time or do a certain number of reps. Say: 30 seconds push-ups or 15 push-ups. See what you like better.

In addition, you also have the option to run the circuit 3x. Or to do each exercise 3x and then switch to the next. This means not 3 squats and then to the next exercise, but 3×15 squats.

We recommend doing 3 sets of 15 repetitions for each exercise, especially in the beginning.

The strength training you should basically complete 2x per week. However, it is important that you always have at least one day break between the units.

Better than gym: muscle building at home

Why you should not give up strength training

As you build muscle, your posture will improve, you'll have less tension, and you'll feel much more confident and fit overall.

But there are a whole host of other reasons how building muscle will impact your life.

You

get in shape and feel better
live healthier
get a whole new feeling for your body
become more confident
can perform better
build up strength and also benefit from it in everyday life
become more active and have fun

As you can see, there is a lot to be said for starting strength training exercises. But it is important that you start with motivation and a goal. Then you're guaranteed to succeed.

By the way: From the age of 25 your body starts to lose muscle mass. You put on body fat more easily. There's nothing you can do about it, except actively fight it with strength training.

Bye Bye Angle Arms! These exercises will tone your arms!

If you want, you can get some more info about strength training and do some exercises with Paulina here

The 22 most effective strength training exercises

With these exercises you can build muscles and define your entire body without any fitness equipment. All you need is an exercise mat and sports clothes.

Make sure you perform the movements slowly and in a controlled manner. Over time, you can still slowly increase your performance.

Do more reps or grab some tools like weight cuffs, dumbbells, kettlebells or a medicine ball.

1. squats

You train: thighs and buttocks

Stand shoulder width apart. The back is straight.
Slowly get down on your knees.
Lower your butt until it is level with your knees.
Go back to the starting position and start again.

2. lunges for strong legs

You train: thighs and buttocks

To do this, get into the starting position: feet are hip-width apart, gaze is directed forward.
The abdomen is tense, the chest open, the shoulders tight.
Now take a big step forward. At the same time, lower the back knee toward the floor. But do not put it down!
Let float nicely 3-4 cm above the mat. :) Pay attention to the front knee! Breathe calmly to keep the balance.
The buttocks and legs are tense. And with the muscle strength from the heel you push yourself back to the starting position.

These medicine ball exercises make muscles grow!

3. strength training exercises: Trizpes Dips

You train: triceps, shoulders and upper back

For this you need a table or an armchair.
Place the palms on the table. The fingers point towards you.
The legs are bent and the back is straight.
Lower your butt until you almost reach the floor.
Push yourself back to the starting position with the strength of your arms.

4. crunches for a flat stomach

You train: the abdomen

Lie on the floor in the supine position.
Angle the legs.
Place your hands on the back of your head.
Direct your gaze upwards at an angle.
Lift your chest off the floor. As you do so, curl your torso slightly. And return to the starting position. But never put your head down.
You don't have to sit up! Light bobbing is enough!

5. bridge as an exercise for strength training

You train: thighs, buttocks and lower back

Lie with your back on the exercise mat. Place your arms parallel to your body. The palms are open.
Now angle both legs and lift your pelvis off the floor. Push the pelvis really high.
Now only your shoulders, arms, head, and the bottoms of your feet are touching the mat.
Tighten your buttocks and hold the position for at least 15 seconds.
Now lower your butt again. However, do not put it down, but go straight back up. This way the training effect is much greater.

Tip: If you want more, lift one leg.

How useful is exercising twice a day actually?

6. lateral lunge

You train: thigh and buttock muscles

Stand hip-width apart. The gaze is directed forward.
From the starting position, come into a lateral lunge. As you do so, lift your leg as far as it will go to the right side.
The hips remain parallel, the right knee is bent while the left is extended. Both feet are flat and parallel on the floor.
Make sure that your knee does not drift over the top of your foot. To do this, push the buttocks back a little.
Throughout the exercise, your hands are on your hips so that you balance your body using your torso rather than your arms.
The upper body remains upright and tense.
To protect your back, you should have a light wooden cross. Be sure to do the exercise slowly to prevent injury.

7. strength training exercises: Push-up

You train: your entire body

Support yourself with your arms on the mat. Your hands are under your shoulders.
The legs are open about hip width.
Your body forms a line. Body tension!
Lower your upper body by bending your arms.
The view is directed downwards.

Don't worry if you can't do it! All exercises can be adapted to your fitness level.

There are many preliminary exercises that you can do instead of push-ups. Then push-ups later succeed all by themselves.

So you'll soon be doing your first push-ups!

8. squat flow to build muscle

You train: buttocks, thighs, lower back and abdomen

Stand shoulder width apart. The back is straight.
Slowly get down on your knees.
Lower your butt until it is level with your knees.
Now put one knee down and then the other.
Return to the starting position step by step.

9. good mornings

You train: lower back and abdomen

Stand about shoulder width apart. Place your hands on the back of your head so that your elbows point outward.
Push your butt back and bend forward in a controlled manner.
Keep your legs as straight as possible.
Attention: The back remains straight and your arms stretched.
Straighten up again.

10. plank for strength training

You train: the whole body

You start lying on your stomach.
This time place your elbows under your shoulders.
Push yourself away from the mat.
Tense the abdomen and the pomus muscles. Attention: danger of hollow back!
The view is directed downwards.

11. fire hydrant for a tight butt

You train: leg and buttock muscles

Start in the quadruped position.
Your arms are under your shoulders and your knees are under your hips.
Now raise your left leg in the air so that your knee comes level with your hip.
Now lower it again.

These 16 butt exercises will change your life!

12. strength training exercises: Mountaineer

You train: abdomen, buttocks, legs, arms and back

The starting position for this exercise is a full plank. The hands are under the shoulders and the gaze is directed downward.
Now pull the right knee to the right elbow.
Put the leg back down and repeat the process with the other leg.
In this exercise, it is important that you tighten your abdomen and do not fall into the hollow back.
You are welcome to perform this exercise quickly. But always make sure that you work with enough body tension.

13. leg lift lying down

You train: legs and lateral abdominal muscles

Lie on your side. Rest your head on your arm.
Now lift the upper leg slowly and controlled into the air.
Stretch it firmly and do this exercise very slowly.
Lower the leg again but just before you put it down, raise it again.

Attention: The leg should be fully extended. Perform the exercise slowly and in a controlled manner.

14. standing scale for a strong body

You train: back, shoulders, abdomen and balance

You start in an upright stance.
Raise the left knee so that it is at a right angle.
Lower the upper body and slowly bring the left leg back.
The back remains straight and the leg is stretched.
The right arm points to the back and the left to the front.
Try to get into balance and stay short here.
Go back to the starting position.

Do you already know the most effective abdominal exercises for women?

15. strength training exercises: Military Plank

You train: abdominal, shoulder, arm and back muscles

You start in a conventional plank.
Tighten the abdomen firmly.
Now straighten up into a full plank by extending your arms. The hands are under the shoulders.
Once you are in the full plank, you return to the starting position.
You can do this exercise clockwise or counterclockwise. It is important that you tighten the abdomen and do not fall into a hollow back.

16. reverse fly trains the back

You train: upper back

Lie on your stomach. Angle your arms to the sides. The elbows are at the level of the shoulders
Place the legs on the tips of the feet.
Raise the arms and torso upward and pull the shoulder blades toward the spine.
Lower the arms and upper body again but without touching the floor.

Advanced users can additionally lift their legs off the mat.

17. strength training exercises: Kickbacks

You train: legs, buttocks and lower back

Start in the quadruped position.
The wrists are under the shoulders and the knees are under the hips.
The back is straight and the abdomen tense.
Raise the right leg off the floor until it is in line with your back.
Lower the leg again and return to the starting position.

These are the 12 best kettlebell exercises for beginners!

18. folding knife

You train: abdominal muscles

Lie flat on the mat. Stretch your legs through. And give the arms stretched behind the head.
Raise your arms and legs slightly off the floor. Inhale.
As you exhale, lift your upper body and legs. Bring the arms forward - as in the photo.
Slowly lower your legs and upper body until your back touches the floor again. Do not put down head and legs!
And back up to the position as in the picture.

19. strength training with donkey kicks

You train: legs and buttocks

Start on all fours.
Your hands are directly under your shoulders. The head is the extension of the spine and does not hang down.
Now lift one leg off the floor, bend it at hip level, the sole of your foot points upwards and you push the sole of your foot a little further towards the ceiling.
Pull the thigh upward. The angle of the leg remains upright.
Then lift the leg back to the starting position as shown in the picture. The upper and lower leg always form a 90° angle.

20. beetles for the abdominal muscles

You train: straight abdominal muscles

Lie on your back.
Lift your head and bent legs - this is the starting position.
Now stretch your right arm and leg. But always keep them in the air and do not put them down.
Bring the arm and leg back together in front of your body until you are in the starting position.
Now repeat the exercise with the left arm and the left leg.

21. side plank with rotation

You train: lateral abdominal muscles

In this exercise you start in a lateral plank. To do this, lie sideways on the mat. Support yourself with your left arm. The elbow is under the shoulder.
Push the hips up to form a straight line.
Pass the right arm under your body.
And then stretch it back into the air. Your gaze always follows the right arm. Make sure that the hips remain in the air.

Wow! Planks are so versatile! 19 variations for even more fun while working out!

22. strength training exercises: Squat walk

You train: thighs, abdomen and buttocks

Start with a normal squat. The arms are bent in front of the chest.
Now take 3-4 side steps while remaining in a squat position throughout.
Make sure that the knees do not tilt inward.
Once you reach the end of the mat, go in the other direction and thus back to the starting position.

Our conclusion

With strength training exercises you can effectively build muscles. You don't need a gym or expensive equipment. You can train comfortably at home. However, don't let your inner pig bring you to your knees. Always keep your goal in mind.

Good luck!

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