The best strength training workouts use basic moves that enhance your overall muscular strength. It is recommended that you perform 1 to 3 sets of basic strength training workouts at least 2 or 3 times a week. Select a weight load that causes fatigue for the final 2 repetitions of each set and aim to complete 8 to 12 repetitions. Allow up to 60 seconds of rest between sets and at least 1 day between workouts. Complete the following exercises in order and repeat the cycle 2 or 3 times for a circuit workout that also burns calories:
Bench Press– Lie face up on a flat bench with your feet flat on the floor or on a small box if your feet do not reach the floor. Grasp the barbell slightly wider than your shoulders with your palms facing your feet. Straighten your arms and raise the bar off the supports. Position the bar vertically across your chest. Inhale, bend your elbows and lower the bar toward your chest. Before the bar touches you, exhale, straighten your arms and return to the starting position.
Barbell Row– Stand tall with your feet hips-distance apart. Grasp a barbell with your palms facing you and hands at shoulder-distance apart. Bend over from the hips, yet keep your core tight to support your back. Look forward to protect your neck. Aim to position your upper body parallel with the floor, but only bend as far forward as is comfortable for you. Hang your hands directly down from your shoulders to create a stretch in your back. Exhale, bend your elbows and raise the barbell to your torso. Pause for one second and keep your elbows close to you. Inhale, straighten your arms to the starting position.
Dumbbell Squat– Hold onto a dumbbell in each hand with your arms at your sides and palms facing in. Stand with your feet slightly wider than hips-distance apart. Tighten your core and keep your spine straight throughout the movement. Exhale, bend your hips and your knees and sink your hips behind you. Keep your shins parallel with the floor throughout the squat. Aim to lower until your thighs are parallel with the floor. Inhale, straighten your legs and return to the starting position.
When performing this workout, make sure to wear protective workout gloves since the exercises use barbells and dumbbells that can be hard on your hands. Plus, gloves help you maintain a solid grip on the weights.