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10 Resistance Training Exercises For A Full-Body Workout and Health
Are you looking for a full-body workout to boost your fitness and health levels? Consider resistance training! Resistance training is a popular workout option that provides a wide range of benefits, including increased strength, muscle mass, energy, and physical performance. Here’s a list of the best 10 resistance training exercises that you can use to create a full-body, effective workout routine.
#1 Squats
The squat is one of the most effective exercises for improving strength, core stability, balance and coordination. By standing hip-width apart, feet slightly pointed out, lower your body down like you are about to sit on a chair. Keep your back flat and straight, drive your heels into the ground and stand back up. This exercise can be done with or without extra weights.
#2 Lunges
Lunges are an great exercise for strengthening the lower body. They target your glutes and quadriceps. Stand in a split stance with your right foot forward and left foot backward, point your toes forward, and lower your back knee towards the floor while keeping your chest up. Keep your torso upright, press your back heel into the floor and rise back up to the starting position.
#3 Push-Ups
Push-ups are one of the best exercises for building upper body strength. Start in a plank position with your arms directly under your shoulders and lower your body towards the floor. Keep your back flat and your core engaged, lower your chest close to the floor, and then press back up into a plank.
#4 Pull-Ups
Pull-ups are a challenging exercise that work your upper body muscles. To do them properly, grab an overhead bar with an overhand grip, extend your arms and engage your core. Pull-ups work your lats, biceps, and back muscles. Control the motion and using your lats, pull yourself up, pause and then lower your body back down.
#5 Step-Ups
Step-ups are a full-body exercise that can help improve leg strength, balance and coordination. Step-ups are done by stepping onto a raised platform with your right foot, followed by your left foot. Push-off with your left foot and step back down with your right foot.
#6 Planks
Planks are a great exercise for strengthening the core and building overall body strength. Start in a forearm plank position, keeping your elbows directly under your shoulders, your body in a straight line, and your toes flexed. Make sure to keep your core engaged, your glutes tight and hold the position for 30-60 seconds.
#7 Bent-Over Rows
Bent-over rows are another great exercise for building strength, targeting your upper body muscles. Stand in front of a barbell, with your feet slightly wider than hip-width. Bend forward at the waist while keeping your back flat, then grasp the barbell with an overhand grip. With your elbows close to your body, pull the barbell up towards your ribs and lower it back down.
#8 Burpees
Burpees are a full-body exercise that work your arms, chest, core, quads and glutes. Start in a standing position and drop down into a plank position. Do a basic push-up, then jump your feet forward, stand up and finish with a jump into the air.
#9 Bicep Curls
Bicep curls are an effective way to work your biceps. Stand with your feet hip-width apart, hold a dumbbell in each hand at arm’s length. Keep your elbows close to your body and curl the weights up to your shoulders, pause, and then lower them back down.
#10 Triceps Extensions
Triceps extensions are a great way to tone and strengthen your arms. Stand with your feet hip-width apart, hold a dumbbell in both hands and extend your arms overhead. Lower the dumbbell behind your head until both arms are bent and then press the weights back up overhead.
Resistance training exercises are an excellent way to work towards achieving strong and healthy body goals. With these 10 exercises, you can create an effective full-body workout routine that will help you meet your fitness and health goals.
