There are tons of different workout routines out there. Many incorporate essential strength moves that are a key part of establishing a balanced weight training routine that both tones and burns calories. It’s these key strength training moves that help you feel strong all over, while also improving posture, weight control and bone growth.


The squat is often hailed as one of the most important exercises because of how many of the big muscles it works at once. Not only that, but the squat is easily adjusted to zero in on specific muscles just by shifting the width of your stance.


The deadlift is another great move to target multiple muscle groups at once: you’re hitting the glutes, quads, hamstrings, abs and lower back. The latter is one of the most important parts of the deadlift; the hinging motion is crucial in helping you both to strengthen and stabilize the lower back.


Lunges are a key move to define the quads. However, what makes them an essential move is that they are easy on the back. Moves like deadlifts can be tough for those with any strains. Lunges are a great way to stay upright and be gentle on the spine.


Forget crunches, planks are what you want to be doing. They target the entire abdominal section and also stabilize the back to help you feel strong all over. A strong core leads to a strong body.

Chest press

The chest is a part of the body that often gets overlooked, leaving the upper body muscles vulnerable. Since it works the pectorals along with the triceps and deltoids, it’s a great way to engage your postural muscles.

Bent-over row

If you’re like most people and work a job that involves sitting at your desk all day, you’ve probably noticed your shoulders beginning to roll forward. The bent-over row is the best move to combat this because it works the entire back, from the top of the trapezius down to the hips. Activating these muscles also helps build balance and stability.


The push-up targets the entire upper body; it engages your chest, shoulders, triceps, back, abs and hips. Combo-muscle moves like this make for efficient workouts. It’s also simple to adjust based on your strength level – start on your knees and work your way to a fully extended body.

Bicep curls

Though all strength training moves require patience and time to really show results, bicep curls are a toning move that produce almost immediate visual results. Aside from this, biceps are a muscle that we engage countless times a day as we lift various items – strengthening this area is crucial for making these daily tasks easier.