Strength Training Exercises

Finding strength training exercises that work for your fitness goals doesn't have to be rocket science. While some exercises are ideal for specific sports or particularly suited for certain medical conditions, we'll take a look at a selection of simple strength training exercises that can be done even in a modest home gym.

Seven Good Strength Training Exercises

These are seven examples covering the major muscle groups. For best results, change things around when you can (see italics) or alternate with other exercises altogether.

• Push ups

Place yourself facedown just above the floor, propping yourself up on your hands and toes. Feet should be together and the elbows pointing away from your body. Keep your abs tense and your body straight -- no sagging. To exercise, push yourself up until your arms are straight, make a smooth but distinct turn and descend until you get a good stretch across the whole pectoral area. Variation: tucking your elbows closer to the body puts more emphasis on triceps. If you're a beginner, you may want to start with your knees touching the floor instead of your toes.

• Military presses

Stand straight with feet about shoulder-width apart, knees slightly bent and abs tense. Hold a barbell against the top of your chest with thumbs pointing away from you. Push the barbell straight up, making sure to keep the back straight (using a lifting belt is a good supplement, but not a substitution to keeping the abs tense). Variation: Use dumbbells for iso-lateral movement. You can also sit on a bench with an almost-straight back for added balance.

• Dumbbell rows

Place one knee and one hand (same side) on a bench. Place the other foot firmly on the floor so that you have a balanced "tripod" position when you hold a dumbbell with the other hand and let it hang straight down. Keep a straight back as you pull the dumbbell up and back, similar to the movement you'd do with a manual saw or trying to start a lawn mower.

• Deadlifts

Stand with feet shoulder-width apart and grab a barbell on the floor so that your forearms touch the outside of your thighs/knees. Keep the back straight -- looking towards the ceiling can help you keep focus. To exercise, lift the weight until you're standing upright with the barbell hanging in front of your thighs. Do not overextend backwards. Descend slowly in a controlled manner and repeat.

• Chins

Hang by the hands like a big Y with your thumbs pointing away from you. Pull yourself up until your chin touches the bar, squeeze the scapulae together for a second, then slowly descend to the starting position. Variation: Turn the hands to face the other way.

• Skullcrushers

Lie face up on a bench with your head just at the edge. Hold a barbell up straight above your head. Bend the elbows so that the bar touches your forehead before pushing back up again. Try to keep the elbows pointing straight up throughout the motion. Variation: For extra tricep stretch, don't stop at the forehead -- continue past the top of your head so that your upper arms are almost parallel to the floor.

• Squats

Stand like you would for a military press, except you place a barbell over your shoulders. Positioning your hands wide apart will help with balance. Squat down until your thighs are about parallel to the floor, then make a smooth turn and ascend to the starting position. Visualize pushing your heels through the floor rather than lifting the weight up. Variation: If balance is a problem, try using a hacklift machine.

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