On this page, I will give a brief explanation of the exercises I recommend you put the most focus on.

So, there are a ton exercises you can do. If you have been to a gym at least a few times you have probably seen the people there do many different exercises. What I want you to understand is that the exercises they are doing are properly all great, but they are great for different purposes.

When you are looking to gain strength and muscle in an efficient way there are certain exercises that will give you the best results, and these are the exercises your main focus should be on!

In order to gain significant strength, you have to lift heavy and it should require a lot of muscle recruitment. The best type of exercises is, therefore, heavy compound exercises which are functional exercises that involve multiple muscles and joints. These exercises are simply without a doubt the best for strength and muscle gain and they have stood the test of time!

Best Exercises For Strength Training

  • Bench press and Inclines bench press
  • Standing overhead press or seated dumbbell press
  • Squats
  • Deadlifts
  • Pull-ups (with weight) or pull-down machine
  • Rows

The focus should definitely be on these heavy compound exercises, but it is great to add in a few isolation exercises. This will assist you in gaining strength to specific muscles that will enable you to frequently add more weight to the compound exercises. Isolation exercises focus on only one muscle.

best exercises for strength training

Drawing by Everkinetic

Isolation Exercises To Assist Strength and Muscle Gain

  • Triceps extensions and variations
  • Biceps curls
  • Lateral raises
  • Reverse flyes / bend-over flyes
  • Calf raises (great if you like me have small calfs)

I would recommend you go to youtube and look up how to perform the different exercises unless you of course already know how to do them.


Check out my post on reps and sets by clicking here.