Exercising helps keep your heart and lungs healthy, burns calories, and makes muscles stronger. It also improves balance while stretching joints to reduce the likelihood of injury.
For optimal fitness results, combine cardio with strength training for a great workout. The frequency of your sessions depends on your experience level and available time.
Squats
Squats are an essential workout exercise that builds muscle strength, balance and mobility. Not only that, but they also burn calories while helping to prevent injuries.
Squats target all major muscles in your lower body, including calves, quads, hamstrings and glutes as well as core and back muscles. Furthermore, they strengthen joints and bones – an effective way to protect against osteoporosis.
Lunges
Lunges are one of the best exercises for building muscle mass and strength in your legs and glutes, as well as improving balance and core strength.
Like many workout exercises, lunges come in a variety of variations to target different muscles and keep your training interesting. Common variations include stationary, moving, and plyometric lunges.
Pull-ups
Pull-ups are a classic bodyweight exercise that works multiple muscles and groups. Not only that, but pull-ups also build lean muscle mass – essential for burning calories and losing body fat!
Exercises such as rowing are great for strengthening your back, biceps, lats and shoulders among other muscle groups. Plus they help sculpt your pecs while increasing core strength and tone.
Push-ups
Push-ups are a classic upper body workout that can have numerous health benefits. They improve heart health by stimulating metabolism and increasing blood flow throughout the body.
Resistance bands also build strength in your chest, arms, shoulders (deltoids), and triceps. When performed correctly, they can be an excellent addition to any workout regimen.
Sit-ups
Sit-ups are a classic bodyweight exercise that builds abdominal muscles, improves posture and burns off extra fat. Not only that, but sit-ups also reduce pain and injury risk while improving overall health.
This bodyweight exercise is simple to perform and doesn’t need any special equipment. But as with other exercises, it’s essential to follow proper form and technique for maximum benefit.
Rows
Rows are an aerobic form of exercise that can benefit your heart health and circulation. Additionally, it stimulates muscles, making them stronger.
This workout is versatile enough to be done as a stand-in or combined with other exercises.
This exercise can build several back muscles, such as the rhomboids, lats, teres major and minor, rear deltoids, lower traps, spinal erectors and shoulders.
Deadlifts
The deadlift is a traditional workout exercise that targets your lower body. Additionally, it stretches your back muscles and can help prevent back pain or injury.
Deadlifts can be performed in several ways, including stiff-leg deadlifts that require you to keep your legs as straight as possible throughout the movement. This helps recruit your glutes and hamstrings instead of overextension at your knees which could result in knee injuries.
Chest presses
Chest presses are an effective workout exercise that targets the pectoralis major and minor muscles as well as engaging your front delts and triceps.
Weightlifting exercises can be done with either a barbell or machine, and should be added to your routine two to three times per week. However, if weightlifting is new for you, working with a spotter or personal trainer might be beneficial.
Lat pull-downs
Lat pull-downs are an excellent addition to any workout, as they build muscle in your upper body and improve posture while relieving any existing back pain.
Lat pulldowns can be performed with either a resistance band or weight machine, but it’s essential that you use proper technique in order to avoid injury and get the most out of this exercise.
