The 6 Best Exercises For Building Strength And Size

Want to get stronger and lift heavier weights? What is the best workout for gaining strength? Training for size is not the same as training for strength. If you want to build muscle, aim for eight to twelve reps per set. If your goal is to get stronger, do up to six reps per set.

In both cases, you’ll need to gradually increase the load and challenge your muscles. Your workout routine should include squats, deadlifts, shoulder presses, and bench presses. These are the best strength straining exercises you can do. Use barbells first and then add dumbbells, kettlebells, and machines.

Let’s take a look at the best exercises for strength:

The Deadlift

The deadlift is one of the best exercises for strength and muscle growth. It hits your quads and glutes as well as your back and shoulders. This exercise can gradually increase your strength and help you build muscle.

Even if you only went up in weight 10 pounds every week, you would be doing a 480-pound deadlift within one year. It’s no wonder why the deadlift is referred to as the king of exercises.

The Squat

When it comes to building strength, the squat is king. From back squats and front squats to box squats, sumo squats, and low bar squats, all variations are effective. For best results, do free squats instead of hack squats.

This basic exercise not only builds lower body strength, but improves your balance and strengthens your core. It also increases your mobility and boosts testosterone levels.


Chip-ups increase upper body strength and can help you get a wider back and bigger arms. It works your back, shoulders, biceps,  and trapezius. This simple movement hits more muscles than most fitness machines do.

Heavy lifts equal big strength gains. Most athletes are stronger at chip-ups than they are at pull-ups. If you’re new to bodybuilding, start with chip-ups and then try more advanced workouts. This exercise will help you get bigger and stronger in a short time.

Bench Press

We hate to say it because everyone already does it, but yes the bench press is the go-to upper body exercise for weight lifters of all skill levels.  How many times have you heard the question – “How much can you bench press ?”.

A correctly done bench press will increase the strength and size of the pectorals, triceps, shoulders, hand flexors, and abdominals.

Farmer’s Walk

The farmer’s walk is one of the most effective strength exercises out there. It involves carrying something heavy such as a pair of dumbbells or kettlebells. Walking while holding heavy weights is a great way to build strength in your upper and lower body, slash fat, and boost your performance.

This exercise builds muscle ridiculously fast because it engages the whole body. The key is to gradually increase the maximum amount of weight you can pick up off the ground.

One Arm Dumbbell Rows

This exercise is ideal for building big lats. It’s also one the few exercises where you can cheat in order to maximize results. The one-arm dumbbell row hits your lats as well as the trap muscles and the upper back.

If you want to gain strength, add this exercise to your workout routine. Do five or six reps per set using maximal load. This movement can be also performed on an incline bench. One arm dumbbell rows can be done strictly with a sawing motion.

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