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Simple Strength Training Routines

Building strength is an essential part of a well-rounded fitness routine, but it doesn't have to be complicated or time-consuming. With just a few simple exercises and some basic knowledge, you can create effective strength training routines that get results.

Routine for Beginners: Upper Body Focus​

If you're new to strength training or just getting back into the habit, this upper body focused routine is a great place to start. It targets the muscles in your arms, shoulders, and chest, and can be done with minimal equipment.

  • Push-ups: 3 sets of 10-12 reps
    • This classic exercise works multiple muscle groups at once, including your chest, shoulders, and triceps.
  • Dumbbell Chest Press: 3 sets of 8-10 reps
    • Lie on a flat surface with your knees bent and feet planted. Hold a dumbbell in each hand and press the weights upwards towards the ceiling.
  • Incline Dumbbell Press: 3 sets of 8-10 reps
    • Sit on an incline bench or use a stability ball to support your back. Hold a dumbbell in each hand and press the weights upwards towards the ceiling, targeting the upper chest muscles.

Routine for Intermediate: Lower Body Focus​

If you've got some experience with strength training under your belt, this lower body focused routine is perfect for taking it up a notch. It targets the muscles in your legs, glutes, and core, and can be done with minimal equipment.

  • Squats: 3 sets of 10-12 reps
    • Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body down into a squat, keeping your back straight and your knees behind your toes.
  • Lunges: 3 sets of 10-12 reps (per leg)
    • Stand with your feet together and take a large step forward with one foot. Hold a dumbbell in the same hand as the front foot and lower your body down into a lunge, keeping your back straight and your front knee behind your toes.
  • Calf Raises: 3 sets of 12-15 reps
    • Stand on a flat surface or use a step to raise one calf at a time. Hold onto something for balance if needed.

Routine for Advanced: Full Body Focus​

If you're looking to challenge yourself and take your strength training to the next level, this full body focused routine is perfect for advanced lifters. It targets all major muscle groups in your upper and lower body, and can be done with minimal equipment.

  • Deadlifts: 3 sets of 8-10 reps
    • Stand with your feet shoulder-width apart and hold a dumbbell or barbell in front of you. Bend at the waist to lift the weight up towards the ceiling, keeping your back straight and your core engaged.
  • Burpees: 3 sets of 10-12 reps
    • Start in a standing position and drop down into a squat. From there, kick your feet out behind you and place them flat on the ground. Do a push-up, then quickly return to the squat position and jump up in the air.
  • Mountain Climbers: 3 sets of 30-60 seconds
    • Start in a plank position with your hands under your shoulders and your toes on the ground. Bring one knee up towards your chest, then quickly switch to the other knee. Continue alternating legs as fast as possible.