Eva PattonPage Contents
What Is Muscular Strength?
Muscular strength is the ability of your muscles to generate force. This can be used to help you perform everyday activities, such as carrying groceries or moving furniture, as well as more strenuous activities, such as weightlifting or sprinting.
Having strong muscles can also help to protect you from injuries. When your muscles are strong, they support your joints better and absorb the impact of any sudden movements or falls. Given the manifold muscular strength benefits, more and more athletes start strength training programs to achieve long-term results faster.
What is an athletic body type? — an article on the topic.
Exercises To Improve Your Muscular Strength
Below are muscular strength exercises examples for your ideal workouts.
- Wall Squat
- Deadlifts
- Squat
- Bench Press
- Pull-Up
- Shoulder Press
- Push-Up
- Bridge
- Plank
- Dumbbell Squat
- Burpees
- Dumbbell Lunge
Reps and sets for beginner strength training
If you’re a beginner, start with 1 or 2 sets of 8 to 12 repetitions for each exercise. As you get stronger, you can increase the number of sets and repetitions.
Most people will see significant improvements in muscular strength after 4 to 6 weeks of regular training.
Need more exercises to add to your personal muscular strength workout program? Check out the list below.
Muscular Strength Exercises List
- Wall Squat
- Deadlifts
- Squat
- Bench Press
- Pull-Up
- Shoulder Press
- Push-Up
- Bridge ()
- Plank
- Dumbbell Squat
- Burpees
- Dumbbell Lunge
Recommended reading — One punch man workout.
Wall Squat
The wall squat is one of the best exercises for muscular strength for beginners. To make the most of this type of training, you should do the following:
- Stand with your back against a wall and your feet shoulder-width apart.
- Slowly lower yourself down the wall until your knees are bent at a 90-degree angle.
- Hold this position for 30 to 60 seconds during exercise.
- Slowly return to the starting position.
Deadlifts
Deadlifts are a great exercise for building muscular strength in your lower body, including your glutes, hamstrings, and quadriceps. To do this exercise:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at your hips and grasp the barbell with an overhand grip, your hands shoulder-width apart.
- Keeping your back straight, lift the barbell up to hip level.
- Slowly lower the barbell back to the starting position. Make sure to use high-quality specialized equipment to do this workout safely and correctly.
Squat
The squat is a great exercise for building muscular strength in your lower body. To do this exercise:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Bend at your hips and knees to lower yourself down into a squatting position.
- Keep your back straight and your knees behind your toes as you lower yourself down.
- Once your thighs are parallel to the ground, press back up to the starting position to complete your workout.
Bench Press
The bench press can go a long way in building muscular strength in your chest and arms. To do this exercise:
- Lie on a flat bench with your feet flat on the ground and your back pressed firmly against the bench.
- Grasp the barbell with an overhand grip, your hands shoulder-width apart.
- Slowly lower the barbell down to your chest.
- Once the barbell is at your chest, press it back up to the starting position.
Pull-Up
The pull-up is a great example of muscular strength and endurance exercises. Athletes do it to build muscular strength in their upper body, including your back, shoulders, and arms. To do this exercise:
- Start by hanging from a pull-up bar with your hands shoulder-width apart and your palms facing away from you.
- Pull yourself up until your chin is over the bar.
- Slowly lower yourself back to the starting position.
Shoulder Press
The shoulder press is another cool strengthening exercise for building muscle mass in your shoulders and arms. To do this exercise:
- Start by sitting on a bench with your back pressed firmly against the bench and your feet flat on the ground.
- Grasp the barbell with an overhand grip, your hands shoulder-width apart.
- Press the barbell up overhead until your arms are straight.
- Slowly lower the barbell back to the starting position.
Push-Up
The push-up is one more exercise for your muscle force to take note of. Building muscular strength in your chest, shoulders, arms, and other muscle groups would be difficult without good old push-ups for lower chest. To do this exercise:
- Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your feet.
- Bend your elbows and lower yourself down until your chest is just above the ground.
- Press back up to the starting position.
Bridge
The bridge exercise is indispensable for activating muscles in your glutes and hamstrings. What’s more, it’s one of the best flexibility exercises. To do this exercise:
- Lie flat on your back with your feet flat on the ground and your knees bent.
- Lift your hips up off the ground until your thighs and torso are in line with each other.
- Hold this position for 30 to 60 seconds.
- Lower your hips back down to the starting position.
Plank
The plank is a highly effective exercise for building muscular strength, as well as muscle endurance, in your core. To do this exercise:
- Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your feet.
- Hold this position for 30 to 60 seconds.
Dumbbell Squat
The dumbbell squat is the best bet for building muscular strength in your lower body. To do this exercise:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand at arm’s length.
- Bend at your hips and knees to lower yourself down into a squatting position.
- Keep your back straight and your knees behind your toes as you lower yourself down.
- Once your thighs are parallel to the ground, press back up to the starting position.
Burpees
The burpee is a great exercise for building muscular strength in your entire body. To do this exercise:
- Start by standing with your feet shoulder-width apart and your hands at your sides.
- Bend at your hips and knees to lower yourself down into a squatting position.
- Place your hands on the ground in front of you and kick your feet back into a plank position.
- Lower your chest down to the ground.
- Press back up to the starting position.
Dumbbell Lunge
The dumbbell lunge is a good example of muscular endurance exercises for your lower body. To do this exercise:
- Start by standing with your feet shoulder-width apart and your hands at your sides.
- Hold a dumbbell in each hand at arm’s length.
- Step forward with one leg and lower yourself down into a lunge.
- Keep your back straight and your front knee behind your toes as you lower yourself down.
- Once your rear knee is close to the ground, press back up to the starting position. You can finish with a couple muscle relaxation exercises of your choice.
What Are The Benefits Of Muscular Strength Exercises?
There are many benefits to muscular strength activities. These benefits include:
- Increased bone density
- Increased muscle mass
- Improved joint function
- improved insulin sensitivity
- improved cardiovascular fitness
The Bottom Line
The bottom line is that muscular strength and endurance exercises are a great way to improve your overall health and fitness. If you are looking to increase your strength, there are many different exercises that you can do. Start with some of the exercises listed above and work your way up to more challenging exercises as you get stronger.
Muscular strength exercises are a great way to improve your overall health and fitness. If you are looking to increase your strength, there are many different exercises that you can do. Start with some of the exercises listed above and work your way up to more challenging exercises as you get stronger.
Annette Nelson
