No matter what your occupation may be, these exercises can help to build a solid foundation of strength and power for your body. Increased muscle mass and athletic performance, along with enhanced work capacity, may result from pushing and pulling weights, particularly in multi-joint, free-weight lifts.
Isolation exercises are extremely valuable for some training regimens and more targeted body-sculpting; however, they aren’t the best option for building real functional strength or power. This kind of training requires a greater degree of balance and coordination; it uses more significant poundage, involves multiple muscle groups both separately and together, and works the body in a manner that is more in line with how a human would move in the real world.
This list of workouts involves a combination of using your body weight and equipment to focus your bodyweight. The following are some exercises that will help you to build functional muscle strength:
We’ll have to at least bend at the knees for this one. It involves one of the most basic functions we perform in daily life—pushing back up from a seated position to a standing position. Additionally, the barbell squat is an exercise that allows the user to use a lot of their own weight, is a core exercise, and is suitable for increasing muscle growth throughout the entire body.
This exercise targets the Quads, Hamstrings, Glutes, Hips, and Lower Back. When squatting, make sure that your head is up, your back arched, and the bar slightly elevated above your upper traps while you slowly squat to a position where your thighs begin to become parallel to the ground.
In terms of increasing functional strength, coordination, and, most importantly, balance, bench step-ups have a slight advantage over walking lunges. This movement also helps in increasing leg and gluteal muscle mass, and increases vertical leaping ability.
This targets the Quads, Hamstrings, and Glutes. The foot of the working leg should be secured entirely on the bench when attempting every rep. Additionally, make sure to keep your back leg straight, and don’t push off with your back leg when it’s time to rise.
Pull-ups and exercises that involve moving your body through space generally fire your central nervous system to a greater extent, resulting in greater muscle fiber activation. Those who do this are building both muscle and power. Another advantage is that this movement is one of the most versatile, since you use many parts of your body at once.
This targets the Lats, Traps, Rhomboids, Biceps, and Brachialis. Work out the different areas of your back by changing the width of your grip. A similar effect and result can be achieved using the lat pulldown machine.
The mighty squat is a great strength exercise for building lower-body strength all around. In addition to strengthening nearly every leg muscle, squats also help to develop your core muscles, essential for everyday movement involving pushing, pulling, and lifting.
This exercise targets the Quadriceps, Hamstrings, Glutes, deep abdominals, hip abductors, and rotators. To achieve maximum effectiveness, maintain proper posture; your feet should be roughly a shoulder’s width apart, and as you lower yourself, your knees should bend until your hamstrings are parallel with the ground; at this point, you push yourself back up and repeat the process.
This workout is focused on your back muscles, spine, and scapular stabilizers, as well as your arms, so everyday activities like picking objects up from the floor and getting started with your lawnmower will become more fluid.
This targets the Back muscles, biceps, deep abdominals, scapula stabilizers. Put on a stable pair of straps above you, or grab a suitable barbell. You should be suspended from the ground, with only your heels touching in a laying-down position, holding yourself up with the bar/straps. Pull yourself up from this position until level with the bar/straps, then lower back down and repeat. Complete as many repetitions as possible.
Barbell Bench Press
A popular upper-body exercise, the bench press, can be found in gyms worldwide. It’s easy to see why; bench press helps to build a strong chest and a hefty set of arms.
This targets the Pectorals, Anterior Deltoids, and Triceps. Make sure that you maintain rib cage height to maximize pectoral fiber recruitment. Arching your lower back will help to obtain the maximum effect; however, make sure to have a spotter with you for safety.
Age-related muscle atrophy can be slowed down through functional strength training, as well as decreased injury risk. Exercises such as those described above can help to strengthen your core/deep abdominals, shoulders, and hips, which act as stabilizers during movement.
If you do the exercises properly, you’ll be able to use your body better, and it might even result in weight loss! That’s a great deal of return for a very minor investment of time and effort.