If you’re tired of your regular walking routine or want to boost your fitness, strength training is a great way to keep things fresh while targeting fat loss and muscle toning. While walking is fantastic for burning calories, strength training offers the added benefit of increasing muscle mass, which in turn boosts metabolism and helps you burn more calories even when you’re not working out.
Here are five top strength exercises to get lean and sculpt muscle, explained by fitness expert Stan Kravchenko:
Goblet Squat
Target Areas: Core, hamstrings, quads, glutes.
How to Do It:
- Stand tall, feet hip-width apart, holding a dumbbell at your chest like a goblet.
- Lower into a squat, keeping your chest up and back straight.
- Press through your heels to stand back up.
Reps: 3 sets of 8-12 reps.
Lat Pulldown
Target Areas: Back muscles.
How to Do It:
- Sit at a lat pulldown machine with knees secured and feet planted.
- Grab the handle and pull it down to your chest.
- Control the return to the start position.
Reps: 3 sets of 10-12 reps.
Dumbbell Chest Press
Target Areas: Chest, triceps, front shoulders.
How to Do It:
- Lie on your back on a bench, holding a dumbbell in each hand above your chest.
- Lower the dumbbells toward your chest to a 90-degree angle.
- Press the dumbbells back up.
Reps: 3 sets of 10-12 reps.
Single-Leg Press
Target Areas: Glutes, legs.
How to Do It:
- Sit at a leg press machine with one foot on the platform.
- Press the weight away from your body and lower it under control.
- Switch legs after each set.
Reps: 3 sets of 8-10 reps per leg.
Pallof Press with Rotation
Target Areas: Core, obliques.
How to Do It:
- Attach a resistance band or cable at chest level.
- Stand perpendicular to the anchor point, holding the handle with both hands.
- Press the handle away from your body and rotate your torso toward the anchor.
- Return to start position.
Reps: 3 sets of 12-15 reps per side.
Incorporating these exercises into your routine will help you build muscle, reduce body fat, and improve overall fitness. For optimal results, combine strength training with walking or another form of active recovery.
Related Topics:
What Is the Fastest Way to Lose Weight Naturally
