Building bigger, stronger muscles is among the most common fitness goals.
And the best way to boost your strength is through weight lifting (or resistance training).
Strong, well-functioning muscles make it easier to carry out daily tasks.
Shutterstock
Lifting weights also helps prevent muscle loss (sarcopenia) that occurs naturally with aging.
So we consulted with an expert who shares the ultimate weight lifting routine to build strength and muscle.
Like any other fitness goal, the key to success is continuously adapting your workouts as your fitness improves.
Shutterstock
But what weight lifting routine is best formaximizing your strength?
Barbell Squats
This traditional compound movement is necessary for anyone looking to increase their overall strength.
Lower yourself slowly, bending your knees and shifting your hips back.
Shutterstock
Once your thighs are parallel to the floor, stand back up.
Maintain a strong core, and don’t let your shoulders sag forward during the movement."
Use a weight that makes eight to 10 reps challenging, and aim for three to four sets.
Shutterstock
“Stand with your feet hip-width apart and a dumbbell in each hand,” instructs Meier.
Next, rotate the dumbbells outward until your palms face forward, keeping them at shoulder level.
Next, press the dumbbells straight upward, stopping when your elbows are almost straight.
Shutterstock
Return to the starting position by reversing the motion, then repeat."
Perform eight to 10 reps for three to four sets using a moderate weight.
For walking lunges, Meier says, “Stand with a dumbbell in each hand.
Barbell Bench Press
If I were to guess, “How much do you bench?”
likely ranks among the most frequently asked fitness-related questions ever.
“Lie on the bench face up, with your feet planted on the floor on each side.
“Pick the bar off the rack, and hover it over your chest.
Then, slowly lower the bar while keeping your arms close to your body.
Once the bar lightly touches your chest, press back up to the starting position and repeat.”
Go for three to four sets of eight to 10 reps at a moderate weight.
