Simple Guide to Strength Training

Brandon Puterbaugh
5 days ago
3 min read

Strength training is a great way to build muscle, improve overall fitness, and enhance daily functional movements. Here’s a simple guide focusing on the six fundamental movements: squats, hinges, pushes, pulls, rotates, and carries. Incorporating these movements into your routine will help you develop strength and balance.

1. Squats

Purpose: Strengthen the legs, glutes, and core.

How to Do It:

- Stand with feet shoulder-width apart.

- Lower your body by bending your knees and pushing your hips back as if sitting in a chair.

- Keep your chest up and back straight.

- Lower until your thighs are parallel to the ground (or as low as comfortable).

- Push through your heels to return to the starting position.

2. Hinge

Purpose: Target the posterior chain (hamstrings, glutes, lower back).

How to Do It:

- Stand with feet hip-width apart, with a slight bend in your knees.

- Hinge at your hips by pushing your hips back while keeping your back straight.

- Keep your shoulders over your knees and your head in a neutral position.

- Return to standing by squeezing your glutes and thrusting your hips forward.

3. Push

Purpose: Strengthen the chest, shoulders, and triceps.

Common Exercise: Push-Ups

How to Do It:

- Start in a plank position with hands slightly wider than shoulder-width apart.

- Lower your body until your chest almost touches the ground.

- Keep your elbows at a 45-degree angle from your body.

- Push back up to the starting position.

4. Pull

Purpose: Develop back, biceps, and grip strength.

Common Exercise: Bent-Over Rows

How to Do It:

- Stand with feet hip-width apart, holding weights or a barbell.

- Bend slightly at the knees and hinge at the hips.

- Pull the weight towards your waist, squeezing your shoulder blades together.

- Lower the weight back and repeat.

5. Rotate

Purpose: Enhance core stability and functionality.

Common Exercise: Russian Twists

How to Do It:

- Sit on the ground with knees bent, leaning slightly back.

- Hold a weight or medicine ball with both hands.

- Rotate your torso to one side, touching the weight to the ground beside you.

- Return to the center and rotate to the other side.

6. Carry

Purpose: Improve grip strength, core stability, and overall endurance.

Common Exercise: Farmer's Walk

How to Do It:

- Stand with a weight in each hand (dumbbells or kettlebells).

- Stand tall with shoulders back and core engaged.

- Walk forward for a set distance or time while maintaining good posture.

Putting It All Together

For a balanced strength training routine, aim to incorporate 2-3 sets of 8-12 repetitions for each movement, depending on your fitness level. You can structure your workouts to focus on different movements each day or combine them into a full-body session.