We’re here to help you get started with five regular strength exercises for men in their 30s.
Lifting weights andstrength trainingoffer more benefits to men than virtually any other pop in of exercise.
Some of the benefits include increased strength, muscle mass, confidence, stamina, and vitality.
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Not to mention, weight training improves a number of metabolic risk factors, too.
If you are skipping out on the gym, you are leaving so much on the table.
The following are the top five strength exercises for men in their 30s.
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Perform four sets of five repetitions using a heavy weight on each exercise.
Complete the workout twice per week for maximum results.
Deadlifts
First up on our list of strength exercises for men in their 30s are deadlifts.
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The deadlift is a compound exercise that is crucial for overall strength development.
Additionally, it also works the quads, traps, abs, and forearms.
To perform a deadlift, stand with your feet hip-width apart with the barbell over your mid-foot.
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Your shins should not be touching the bar yet.
Bend at the hips to grip the bar.
Your arms should be straight down from your shoulders and just outside your legs.
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Bend your knees until your shins touch the bar.
Keep your hips where they are.
Lift your chest up, and straighten your back.
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You’re now in the starting position.
The bar should remain close to your body throughout the lift.
Repeat for the target repetitions.
The key muscles involved include the latissimus dorsi (lats), biceps, rhomboids, and trapezius.
Your hands should be shoulder-width apart.
Hang onto the bar with your arms fully extended and your feet off the ground.
Avoid shrugging throughout the range of motion.
Repeat for the target repetitions.
It’s a vital exercise for your lower-body strength and core stability.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
Stand facing the bar, and position it just below the base of your neck.
Ensure it is evenly balanced across your shoulders.
Grasp the bar with an overhand grip.
Step back from the rack, and place your feet slightly wider than hip-width apart.
Keep your back straight and your chest lifted throughout the movement.
Push back up to the starting position.
Repeat for the target repetitions.
Grasp the barbell with a grip slightly wider than shoulder-width.
Ensure your hands are evenly spaced.
Unrack the bar, and hold it straight over your chest with your arms fully extended.
Lower the bar slowly to your chest, keeping your elbows at a 45-degree angle to your body.
Repeat for the target repetitions.
Overhead Presses
The overhead press is an essential exercise for building shoulder strength and stability.
It primarily targets the deltoids, but also works the triceps, upper chest, and upper back muscles.
As you lift, avoid shrugging your shoulders toward your ears.
Instead, imagine sliding your shoulder blades down your back.
Lower the barbell back to the starting position in a controlled manner.
Repeat for the target repetitions.
