• October 15, 2019
  • New York

A Complete List Of Strength Training Exercises

Strength training is an essential component of adult fitness programs and can offer observable health and fitness gains when properly performed and sensibly progressed over time. The importance of the training-induced changes from resistance training should not be underestimated because they can have a meaningful impact on your physical function and quality of life. Although many strength training exercises are available, resistance training programs based on sound training principles and consistent with your needs, goals, and abilities are most likely to result in favorable adaptations. In general, perform resistance training two to three days per week (with 48 hours between sessions), do two to four sets of 8 to 12 repetitions of each exercise (10 to 15 repetitions for middle-age and older adults starting exercise), and target each of the major muscle groups. Here is a complete list of strength training exercises that you can perform for healthy life and weight loss.

List of Strength Training Exercises

Machine Leg Press

Machine Leg Press
Figure 1: Machine Leg Press

Adjust the machine so your knees are bent about 90 degrees, with feet flat on the foot pads (a). Your knees and feet should be in line with your hips. Exhale and push your feet and legs forward by pushing through your heels until your knees are nearly straight (b). Do not lock your knees.

Dumbbell Squat

Dumbbell Squat
Figure 2: Dumbbell Squat

Choose your desired or appropriate dumbbell weights. Spread your feet about shoulder-width apart; your knees and feet should be in line with your hips (a). Bend slightly at the hips and then bend your knees until your thighs are parallel to the floor (b). Your knees should not go beyond your toes. Pause briefly; then return to the starting position. Keep your chest up throughout the movement to avoid excessive
forward lean.

Dumbbell Step-Up

Dumbbell Step-Up
Figure 3: Dumbbell Step-Up

Choose your desired or appropriate dumbbell weights. Stand with a dumbbell in each hand facing a step (or bench). Place one foot on the step (a) and then step up with the other foot while keeping torso upright (b). Step back down and return to the starting position. Repeat with opposite leg. Begin with body weight only to learn proper form.

Ankle Weight Hip Flexion

Ankle Weight Hip Flexion
Figure 4: Ankle Weight Hip Flexion

Ankle weights are needed for this exercise. Stand tall with one hand on the back of a chair for balance (a). Without leaning forward, lift one knee toward your chest in a marching motion (b), pause briefly, and then return your knee to the starting position and repeat on the opposite side.

Ankle Weight Hip Extension

Ankle Weight Hip Extension
Figure 5: Ankle Weight Hip Extension

Ankle weights are needed for this exercise. Stand about 12 inches (30.5 cm) from a chair with your feet slightly apart. Bend forward slightly and hold on to the back of the chair for balance (a). Lift one leg backward without moving your upper body forward or bending your knee (b). Pause briefly; then return to the starting position and repeat on the opposite side.

Band Leg Lunge

Band Leg Lunge
Figure 6: Band Leg Lunge

Start in a stride position with one foot in the middle of the band and the other foot extended behind your body. Pull the band tight by bending your elbows to allow your hands to be at shoulder height (a). Lower your body toward the floor while keeping your shoulders over your hips and your front knee over the ankle of your front foot (b). Return to the starting position and perform the desired number of  repetitions. Repeat on the opposite side.

Machine Leg Extension

Machine Leg Extension
Figure 7: Machine Leg Extension

Adjust the machine so your knee joints are in line with the machine’s axis of rotation and the leg pads are just above your ankles (a). Straighten both knees until they are fully extended (b), pause briefly, and then return to the starting position and repeat.

Ankle Weight Knee Extension

Ankle Weight Knee Extension
Figure 8: Ankle Weight Knee Extension

Ankle weights are needed for this exercise. Sit tall in a chair with your feet flat on the floor (a). Lift one leg by straightening your knee until the leg is parallel to the floor (b). Pause briefly; then return your leg to the starting position and repeat on the opposite side.

Machine Leg Curl

Machine Leg Curl
Figure 9: Machine Leg Curl

Adjust the machine so your knees are in line with the machine’s axis of rotation and the roller pads are under your ankles (a). Grasp both handles. Pull the roller pad toward your hips until both knees are bent at least 90 degrees (b). Pause briefly; then return to the starting position and repeat.

Ankle Weight Knee Flexion

Ankle Weight Knee Flexion
Figure 10: Ankle Weight Knee Flexion

Ankle weights are needed for this exercise. While wearing ankle weights, stand tall behind a chair and grasp the chair back (a). Bend one knee and raise your foot toward your buttocks without moving your thigh (b). Pause briefly; then return to the starting position. Repeat on the other side.

Machine Chest Press

Machine Chest Press
Figure 11: Machine Chest Press

Adjust the seat so that the handles are aligned at mid-chest level. Sit with your back against the seat pads and grasp the bar handles with an overhand grip (a). Push the handles forward until your elbows are straight and fully extended but not locked (b). Pause briefly; then return the handles to the starting position and repeat.

Dumbbell Chest Press

Dumbbell Chest Press
Figure 12: Dumbbell Chest Press

Choose your desired or appropriate dumbbell weight. Lie on a bench with your knees bent and your feet flat on the floor. Your head, shoulders, back, and buttocks must maintain contact with the bench during the exercise. Hold the dumbbells at the side of your chest with your thumbs wrapped around the handles and your elbows bent about 90 degrees (a). Press the dumbbells upward over your chest until your arms are straight (b). Return to the starting position and repeat. A spotter should be nearby to assist you if needed.

Band Seated Chest Press

Band Seated Chest Press
Figure 13: Band Seated Chest Press

Choose a band color or thickness. Sit in a chair and wrap the band around the back of the chair. Hold the ends of the band at chest level with your elbows bent (a). The band tension should be tight. Press both arms straight out in front of your body (b). Pause briefly; then return to the starting position and repeat.

Modified Push-Up

Modified Push-Up
Figure 14: Modified Push-Up

Stand 2 to 3 feet (61-91 cm) from a wall and place your palms on the wall at shoulder height (a). Your palms should be placed slightly wider
than your shoulders. Keeping your back straight, bend your elbows until your nose almost touches the wall
(b). Pause briefly; then press away from the wall and return to the starting position. Moving your feet farther away from the wall increases the difficulty of this exercise. As you gain more strength in your upper body, progress to bent-knee push-ups on the floor and finally to full push-ups.

Machine Lat Pull-Down

Machine Lat Pull-Down
Figure 15: Machine Lat Pull-Down

Adjust the seat height and extend your arms overhead to grasp the bar (a). Your palms should face forward with your hands slightly wider than shoulder width. Lean back slightly, and pull the bar downward to the top of your chest (b). Tuck your chin to allow the bar to freely pass in front of your face. Focus on pulling your elbows in toward your body. Return to the starting position and repeat.

Machine Seated Row

Machine Seated Row
Figure 16: Machine Seated Row

Move the seat so your shoulders are level with the machine handles and your chest is against the chest pad. Grasp the handles and sit tall with your chest up (a). Pull the handles backward while moving your shoulder blades together (b). Return to the starting position and repeat.

Dumbbell One-Arm Row

Dumbbell One-Arm Row
Figure 17: Dumbbell One-Arm Row

Choose your appropriate or desired dumbbell weight. Stand near the left side of the bench and place your right knee and the palm of your right hand on the bench, keeping your right arm straight and your torso almost horizontal. Hold the dumbbell in your left hand with your palm toward the bench (a). Pull the dumbbell toward the side of your chest by bending at the elbow and the shoulder (b). Return to the starting position and perform the desired number of repetitions. Repeat on the opposite side.

Band Seated Row

Band Seated Row
Figure 18: Band Seated Row

Choose a band color or thickness. Sit on the floor and wrap the band securely around both feet. The middle of the band should be placed at the center of your feet. Point your toes slightly forward to prevent the band from slipping. Fully straighten your elbows with your palms facing each other (a). The band tension should be tight in both your hands. Pull the band toward the sides of your body while keeping your back straight (b). Pause briefly; then return to the starting position and repeat.

Machine Overhead Press

Machine Overhead Press
Figure 19: Machine Overhead Press

Adjust the seat height so the handles are aligned with or slightly above your shoulders. Grasp the handles and sit up straight with your head, shoulders, and back against the pad and your feet flat on the floor (a). Push the weight up over your head until your arms are fully extended but not locked (b). Pause briefly and return to the starting position.

Dumbbell Lateral Raise

Dumbbell Lateral Raise
Figure 20: Dumbbell Lateral Raise

Choose your appropriate or desired dumbbell weight. Stand with your feet shoulderwidth apart. Hold a dumbbell at the side of your body with your palms facing in and your elbows slightly bent (a). Raise both arms out to the sides until they are horizontal (b). Pause briefly; then return to the starting position and repeat.

Dumbbell Upright Row

Dumbbell Upright Row
Figure 21; Dumbbell Upright Row

Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs and your elbows pointing outward (a). Bend at the elbows and lift both dumbbells to shoulder level (b). Keep your elbows pointed outward during the upward movement. Pause briefly; then lower the weights to the starting position and repeat. Perfect strength training exercise for your upper body specially shoulders.

Band Upright Row

Band Upright Row
Figure 22: Band Upright Row

Choose your appropriate or desired band. Stand with both feet placed about shoulder-width apart on top of the band. Grasp one end of the band in each hand and stand erect (a). Your palms should be facing your thighs, and the band tension should be tight. Bend at the elbows and pull the band to shoulder level (b).  Keep your elbows pointed outward during the upward movement. Pause briefly;
then lower your arms to the starting position and repeat.

Machine Biceps Curl

Machine Biceps Curl
Figure 23: Machine Biceps Curl

Adjust the seat height so your upper arms are resting flat against the arm pad and your elbow is aligned with the machine’s axis of rotation. Grasp the handles firmly and position your body so your chest is up and your shoulders are back (a). Curl your hands toward your shoulders until your elbows are fully flexed (b). Return to the starting position and repeat.

Dumbbell Biceps Curl

Dumbbell Biceps Curl
Figure 24: Dumbbell Biceps Curl

Choose your appropriate or desired dumbbell weights. Stand all with your feet shoulder-width apart. Hold the dumbbells with your palms facing forward and your elbows at the sides of your body (a). Raise both dumbbells by bending your elbows until they are fully flexed (b). Keep your elbows at your sides during the entire movement. Lower the dumbbells to the starting position and repeat. This exercise can
also be performed in a seated position with alternating arms.

Band Biceps Curl

Band Biceps Curl
Figure 25: Band Biceps Curl

Choose a band thickness or color. Stand with both feet placed about shoulder-width apart on top of the band. Grasp one end of the band in each hand and stand erect (a). Your palms should be facing forward, and the band tension should be tight. Bend your elbows until they are fully flexed (b). Keep your elbows at your sides during the entire lift. Lower your arms to the starting position and repeat. This exercise can also be performed in a seated position with alternating arms.

Machine Triceps Press

Machine Triceps Press
Figure 26: Machine Triceps Press

Stand tall with hands placed approximately shoulder width apart on the bar. Grasp the bar and position your body so your chest is
up and shoulders are back
(a). Move the bar from the starting position until your elbows are fully extended but not locked (b). Return
to the starting position and repeat.

Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension
Figure 27: Dumbbell Lying Triceps Extension

Choose an appropriate or desired dumbbell weight. Lie on a bench with your knees bent and your feet flat on the floor. Your head, shoulders, back, and buttocks must maintain contact with the bench during this exercise. Hold a dumbbell in each hand with your thumb wrapped around the dumbbell and both arms fully extended above your shoulders (a). Bend your elbows and slowly lower the dumbbells toward (but
not touching) the side of your head
(b). Return to the starting position and repeat. A spotter should be nearby to assist you if needed.

Band Triceps Extension

Band Triceps Extension
Figure 28: Band Triceps Extension

Choose a band thickness or color. Stand straight with your feet about shoulder width apart. Hold one end of the band in your left
hand placed near your low back and the other end in your right hand placed behind your neck
(a). Move your arm up so the right
elbow straightens overhead without moving your left arm
(b). Pause briefly; then slowly return your right hand to the starting position and
perform the desired number of repetitions. Repeat on the opposite side.
This strength training exercise help to make your back strong.

Machine Back Extension

Machine Back Extension
Figure 29: Machine Back Extension

Adjust the seat so your navel is aligned with the machine’s axis of rotation. Sit with your back against the pad, your feet on the foot pad, and your arms folded across your chest (a). Slowly lean backward (extending the torso) with the back in contact with the pad (b). Pause briefly; then return to the starting position and repeat.

Prone Plank

Prone Plank
Figure 30; Prone Plank

Lie face down on the floor with your feet behind your body. Support your weight on your knees and forearms (a). Keep your back flat and your head in line with your torso. Breathe normally as you hold the position for the desired number of seconds. To increase difficulty, lift your knees and support your weight on your toes and forearms (b).

Kneeling Hip Extension

Kneeling Hip Extension
Figure 31: Kneeling Hip Extension

Kneel down in the crawl position with your arms directly below your shoulders (a). Extend your right leg backward until it is parallel to the floor while keeping your shoulders and hips level (b). Pause briefly; then return to the starting position and repeat on the opposite side.

Machine Abdominal Curl

Machine Abdominal Curl
Figure 32: Machine Abdominal Curl

Adjust the seat so your navel is aligned with the machine’s axis of rotation (a). Curl your torso forward while fully flexing your trunk (b). Pause briefly; then return to the starting position and repeat. Also Read: Safety Measure While Performing Strength Training Exercises

Curl-Up

Curl-Up
Figure 33: Curl-Up

Lie on your back with your knees bent and your feet flat on the floor (a). Place your hands on your thighs. Curl your shoulders and upper back off the floor while sliding your hands up your thighs toward your kneecaps (b). Your low back should remain in contact with the floor. Pause briefly; then return to the starting position and repeat. So this a perfect strength training exercise that you can even perform from home without any equipment.

Diagonal Curl-Up

Diagonal Curl-Up
Figure 34: Diagonal Curl-Up

Lie on your back with your knees bent and your feet flat on the floor (a). Place your hands on your thighs. Curl your shoulders and upper back off the floor while sliding your left hand toward your right kneecap (b). Your low back should remain in contact with the floor. Pause briefly; then return to the starting position and repeat on the opposite side.

Conclusion

Regular participation in strength-building exercises that enhance muscular fitness can offer observable health and fitness value with decent fat loss without losing muscle mass. Muscles and bones get stronger and activities of daily life become easier to perform. A well-designed resistance training program should target all the major muscle groups and should be sensibly progressed over time to optimize adaptations and maintain interest. So this is a complete list of strength training exercises that you can perform for weight loss without losing muscle mass. Proper adaptation of these exercises can help you get your fitness goal.

 

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Hello there, I am a fitness expert and love helping people to have their massive transformation. Follow my guide, tips and tricks and your will definitely get your fitness goals.

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