The Only Guide To Strength Training You’ll Ever Need (With 33 Exercises)

As personal trainer and holistic nutritionist BB Arrington, CPT, previously wrote for mbg, strength training is the practice of using resistance to train your skeletal muscles to get stronger by enhancing their endurance, strength, or size (or all three).

She explains that depending on your goals, you can do different kinds of strength training. If you want muscular explosiveness, for example, you would do plyometrics. For muscular endurance, on the other hand, you would go for more repetitions and lighter weights.

“You can train for hypertrophy (muscle size increase) or ultimate strength (like a powerlifter)–all are phenomenal ways to strengthen the body, and depending on your personal goals, you might decide to train more in one or two different ways,” Arrington says.

As neurologist Dale Bredesen, M.D., tells mbg, strength training supports insulin sensitivity, with insulin resistance being a common contributor to cognitive decline1.

Through strength training, glucose is carried from the blood and drawn into the cells of the muscles. “This helps the body use less insulin overall to bring down blood sugar levels and contributes to insulin sensitivity, according to the American Physiology Society,” Arrington previously noted.

And as doctor of molecular biology Alexis Cowan, Ph.D., tells mbg, muscle that is insulin resistant, on the other hand, loses the ability to effectively take up glucose from the blood circulation, leading to prolonged elevation of glucose levels, and a compensatory increase in insulin secretion from the pancreas. “Over time, this develops into Type 2 diabetes,” she explains.

Strength training helps prevent sarcopenia2 (loss of muscle tissue over time as we age), notes Bredesen. It also contributes to PGC-1 alpha3, a protein that plays a central role in the regulation of cellular energy in the body. As a result, Bredesen even said in a recent Instagram video for mbg that pairing strength and aerobic exercise is your best guarantee to live to 100.

Strength training also has important implications for brain health, according to Bredesen, who tells mbg that exercising is actually one of the best things we can do to prevent cognitive decline as we age4.

According to Cowen, strength training supports longevity through not only brain health but bone health as well.

“Frailty is a top cause of mortality and insult to quality of life, as it dramatically increases the risk of bone breaks in old age,” she says, adding, “Strength training is absolutely essential for both building muscle and maintaining muscle throughout the aging process.”

Additionally, Cowen tells mbg, our skeletal muscle is an endocrine organ that secretes factors known as “myokines.” When we work out, myokines are released that directly affect immune cells5.

“Although some of these myokines have inflammatory effects acutely, the net effect over time is the creation of an anti-inflammatory environment,” she explains, noting that this anti-inflammatory effect is vital for staving off diseases.

And speaking of myokine secretions, more research is coming out to suggest that these could actually support metabolic health too. One 2018 study published in Frontiers in Physiology, for example, found that myokines could have the ability to prevent or improve metabolic diseases6.

Last but certainly not least, resistance training is a major confidence booster. Not only will you impress yourself with your gains at the gym as your strength increases, but your body will feel lighter, stronger, and more powerful as your training progresses.

Ready to get started with strength training? The following moves use body weight for resistance and don’t require any equipment. Do them individually, or as a series for a full-body workout.

Back extensions demonstrated by BB Arrington.

Target muscles: Back/spinal erectors

Bird Dog demonstrated by Helen Phelan.

Target muscles: Glutes, core

V-Ups demonstrated by Mindy Lai.

Target muscles: Core, shoulders, back

Side-lying hip abduction demonstrated by Suki Clements.

Target muscles: Hamstrings, lateral glutes

Lateral lunge demonstrated by Mindy Lai.

Target muscles: Glutes, quads

Pushups demonstrated by Mindy Lai.

Target muscles: Shoulders, triceps

Corkscrews demonstrated by BB Arrington.

Target muscles: Core

Squat and brush back demonstrated by Rachel Warren and Caitlin Riley.

Target muscles: Quads, hamstrings, glutes

Bicycle crunches demonstrated by Janeil Mason.

Target muscles: Abs, obliques

Squat touch to pushup demonstrated by Jules Bakshi and Gabi Cortez.

Target muscles: glutes, quads, hamstrings, shoulders

Mountain climbers demonstrated by CJ Frogozo.

Target muscles: core, arms, shoulders, quadriceps

The following strength training moves use the addition of resistance bands or weights for increased effort. Of course, you can always skip the equipment as you’re getting started and work your way up to light (2- to 3-pound) dumbbells. As you get stronger, you can try increasing the weight or resistance.

Donkey kicks demonstrated by Suki Clements.

Target muscles: Glutes, core

Windmill demonstrated by BB Arrington.

Target muscles: obliques, glutes, shoulders

Incline dumbbell press demonstrated by BB Arrington.

Target muscles: pecs, shoulders, triceps, core

Person makers demonstrated by Mindy Lai.

Target muscles: back, glutes, quads, hamstrings, shoulders

New to strength training? These exercises and modifications are slightly lower impact and suitable for beginners. Start with light (2- to 3-pound) dumbbells, and work your way up.

Half pushup hover demonstrated by Helen Phalen.

Target muscles: chest, core, triceps, shoulders

Tabletop crunch demonstrated by Jessica Aronoff.

Target muscles: abs, obliques

Side standing bend demonstrated by Jessica Aronoff.

Target muscles: obliques

Bicep curl demonstrated by Katie Dunlop.

Target muscles: biceps

Split squats demonstrated by Suki Clements.

Target muscles: quads, glutes

Squat and rope pulls demonstrated by Suki Clements.

Target muscles: quads, glutes, hips, back, biceps

Glute bridge demonstrated by BB Arrington.

Target muscles: glutes

High plank demonstrated by Mindy Lai.

Target muscles: Core, back

Prone swan lift demonstrated by Helen Phelan.

Target muscles: chest, core, back

Skullcrushers demonstrated by BB Arrington.

Target muscles: triceps

Squats demonstrated by Rachel Warren and Caitlin Riley.

Target muscles: glutes, quads

When you start to see gains at the gym, it can be tempting to go all out and never take a rest day. But according to research, you’re not necessarily going to speed up gains–and could be more prone to injury.

For example, one 2021 review on strength training data suggests that weekly training volume is more important than training frequency. The study authors recommend performing a minimum of four weekly sets per muscle group, with additional research7 noting that waiting 48 to 72 hours to work a specific muscle again is key.

And once you’re done working out, don’t forget to stretch! Here’s more on the fundamentals of stretching with your strength training routine.

Strength training and aerobic exercise are both valuable in a movement routine. “Strength training really helps your insulin resistance, and aerobics really help the ketone side, the blood flow side, the oxygenation side–so these are very much synergistic in the way they work,” Bredersen explains, adding that he recommends getting 45 minutes of either strength or aerobic exercise at least five times a week.

In terms of the breakdown of each, Cowen tells mbg a sample routine could include:

Here’s a quick list of different workouts to complement your strength training:

Whether you’re new to strength training altogether or you’re just here for more inspiration, there’s no question it’s something we should all be doing to support our muscles, bones, and overall well-being. And when paired with other types of exercise like aerobics and stretching, our bodies are that much stronger–so don’t forget to switch it up.

When you begin working your muscles a few times a week (with appropriate rest in between), you’ll be amazed by how your body transforms and your strength improves.