Women's Health June 17, 2026 0 Comments

Unlock the 14 Strength Moves You’ve Been Missing—Master Every Major Muscle Movement Like a Pro!

Ever catch yourself wondering if all those strength training moves you scroll past on Instagram actually do more than just sculpt your muscles? Here’s a little truth bomb: if you want to build muscle and get genuinely stronger, strength training isn’t just an option—it’s your new best friend. But—and this is a big but—it’s not just about lifting weights randomly. The secret sauce? The exercises you choose, tailored perfectly to your personal goals. Are you aiming to reshape your body, bulk up those muscles, or just feel unstoppable in your strength? Whatever your answer, selecting the right moves is the game-changer that’ll get you there.

I get it—navigating the sea of workouts out there can feel like a full-time job. That’s why I teamed up with experts like Angela Gargano and Marcel Dinkins to bring you a masterclass in strength training, breaking down exactly what to do, how often, and why it works for every inch of your powerhouse body. Ready to ditch the confusion and lift your fitness game off the charts? Let’s dive into the strength training blueprint that will not only build muscle but also keep you feeling fierce, functional, and oh-so-strong.

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11 min read

If you’re looking to build muscle and get stronger, then strength training exercises are going to be your workout bread and butter for the foreseeable future.

As for exactly which of those exercises you should be peppering into your routine? “It all comes down to your goal,” says Angela Gargano, a certified trainer and creator of Strong Feels Good & Pull-up Revolution. Whether you’re aiming to recompose your body, build muscle, or get stronger, the exercises you select for your program are your most important tools for success.

Keep reading for the best strength training exercises to try and exactly how to add them into a total-body routine.

Meet the experts: Marcel Dinkins, CPT, is a New York-based certified personal trainer and Peloton Tread instructor. Angela Gargano, CPT, is a certified trainer and creator of Strong Feels Good & Pull-up Revolution.

Tips For Integrating Strength Training Exercises Into Your Routine

Strength training can help you build and maintain muscle mass, improve your joint and bone health, support better body composition, and even increase your longevity. And, including it in your routine is easy to do, as long as you follow these tips and tricks.

Build lasting strength with the WH+ Build and Burn Challenge, here.

Warm up properly.

“The biggest thing in putting together your entire workout is making sure that you have a proper warm-up, always, no matter what,” says Gargano. “People tend to throw that out the window but dynamic moves are going to help you wake the body up a little bit before you get into your strength training.”

To execute a proper warm-up, select 3 to 4 dynamic and mobility exercises (these are a few of our favorites!) and do them for 30 seconds a piece, 2 or 3 times through. If you’re planning on exercising a specific part of your body that day, make sure your warm-up is tailored to that (e.g., if you’re about to do a leg day lift, select a few warm-up moves that promote blood flow to the lower body, like lateral lunges or the World’s Greatest Stretch).

Program wisely.

“In your programming, there’s a combination of things you should always have,” says Gargano, noting you don’t have to put them all in the same workout/day, but they should certainly all fit in your week: Push movements (like push-ups and chest presses), pull movements (like pull-ups and rows), squats, lunges, and hinge movements (think: deadlifts, hip hinges).

Programming your workouts will largely depend on how many times a week you work out (more on that here). The more times a week you can exercise, the more you can split your workouts by muscle group. For example, if you’re working out three days per week, you might be interested in doing one upper-body day, one leg day focused on glutes and hamstrings, and another focused on quads and calves. If you’re only working out twice per week, you’ll want to make sure you’re programming for the whole body: at least one upper-body lift and one lower-body lift.

“I know people are going to be like, ‘Well, what about my core?’ but your core is used in all those movements,” Gargano assures.

Don’t neglect specific movement patterns.

“You want to be sure that you’re working all the body parts so that you’re not uneven,” says Gargano. It’s an issue trainers see a lot—people focus so hard on defining one part of their body that they neglect the rest. For example, if you’re aiming to build up your glutes, don’t only do hip thrusts on lower body day. Incorporate some lunges and squats in there, too, to strengthen your quad muscles so they can work in tandem with your strong glutes.

As long as you hit all five of the main movement patterns we named earlier (push, pull, squat, lunge, hip hinge) throughout the week, you should be in good shape.

Up the challenge consistently.

Every three weeks or so, your body will get used to what you’re doing—so you’ll need to level-up the challenge, “so that your body can continue to develop and work the muscles in different ways,” says Gargano. That means increasing your weights, reps, or sets to progressively overload the muscles—doing so will help them get continuously stronger, and ensure your performance never plateaus.

To know when to up the weights, use the two-for-two rule: Once you can do two extra good-form reps beyond your planned rep target for two workouts in a row, you’re ready to increase your load. From there, try to increase 2.5 to 5 pounds for upper-body exercises, and 5 to 10 pounds for lower body exercises. But remember, this is just a recommendation—you can do more or less based on how you specifically feel.

Play with your schedule.

The best exercise plan is the one you’re going to stick to. And the one you’re going to stick to is the one that best fits into your schedule.

“You need to figure out what is working well for you and your body,” says Gargano. “Everybody’s different, so try out two days a week first, and then if you feel good, maybe add that third day.”

Once you have your schedule set, don’t feel like it’s an end-all, be-all. The more you can hit your workouts the better—but there’s no reason to knock yourself down if things get busy and you miss one or two. You can always abbreviate your workout by cutting a few exercises or sets, or get moving by going for a brief walk. The key is to stay moving as much as you can. It won’t always be perfect, and that’s okay.

The Best Strength Training Exercises

Below, we’ve rounded up some of our favorite strength training exercises, spanning all the different muscle groups. To create a full-body workout with these moves, here’s what you need to know:

Equipment: Dumbbells, kettlebell, resistance band | Good for: Total body

Instructions: Pick one move from each category—push, pull, hinge, lunge, squat—to create a total-body workout. Do it two days a week on non-consecutive days.

For each move, do the allocated amount of sets and reps, resting for 1 to 2 minutes between sets.

Alternatively, you can split up muscle groups. There are a few ways to do this. If you’re planning on strength training twice a week, you can also opt to do one push/pull day (pick two moves from each of those categories) and one hinge/squat/lunge day (pick one to two moves from each of those categories).

Or, if you’re working out three times a week, you can split your workouts to do one push/pull day, and two hinge/lunge/squat days, or vice versa, depending on what part of your body you want to strengthen most. If you’re training more than 3 times a week, you can split by muscle group.

1. Pushup

Movement pattern: Push

Why it rocks: Pushups are a classic move for a reason: They work your chest, shoulders, and triceps. Another perk? They engage your core muscles and build functional strength.

How to:

Start in a high-plank position. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level.
Slowly lower yourself toward the ground bracing your core, keeping your elbows about 45 degrees relative to your torso.
Push hard into the ground to lift your body back up in one long line. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 12 reps.

2. Arnold Press

Movement pattern: Push

Why it rocks: Unlike a standard shoulder press, this upper-body exercise challenges all three muscle heads of your deltoids.

How to:

Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing away from you.
Draw shoulders down and back, pull your belly button into your spine, and gaze forward. Bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides. Palms should be facing body. This is the starting position.
On an exhale, press both dumbbells up to the ceiling, straightening arms while rotating wrists so palms face away from body. When fully pressed, hands should be aligned with shoulders.
On an inhale, slowly reverse the movement, rotating wrists so palms face body and bending elbows to return to the starting position at shoulder height. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 10 to 12 reps.

3. Triceps Extension

Movement pattern: Push

Why it rocks: Triceps extensions are killer for isolating and strengthening your triceps muscles for improved strength and functionality.

How to:

Stand up straight with feet hip-width apart and a dumbbell in one hand.
Bring both your biceps to your ears, then grab the elbow with the dumbbell with your opposite hand.
Extend weighted hand toward the sky, then slowly lower back down and back, keeping your elbow close into your head. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 10 to 12 reps.

4. Bent-Over Row

Movement pattern: Pull

Why it rocks: You’ll strengthen your lats, traps, and delts with this classic upper-body pull move. The bent over position provides a little extra challenge to your core, too.

How to:

Stand with feet shoulder-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing inward. Bend knees slightly and hinge forward at the hips so chest is facing toward the floor.
Pull your belly button in towards your spine, draw shoulders down and back, and gaze toward the floor to maintain a neutral neck. Arms should be hanging toward the floor in front of you.
On an exhale, pull through with lats and drive elbows up toward sides until biceps are aligned with ribcage and elbows are bent at a 90-degree angle.
On an inhale, straighten arms to return to the starting position. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 6 to 8 reps.

5. Romanian Deadlift

Movement pattern: Hinge

Why it rocks: Deadlifts build overall strength and power in the posterior chain muscles, including the hamstrings, glutes, and lower back.

How to:

Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body.
Keeping your knees slightly bent and shoulder blades back, press your hips back as you hinge at the waist and lower the dumbbells toward the floor.
Squeeze your glutes to return to standing. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 6 to 8 reps.

6. Single-Leg Deadlift

Movement pattern: Hinge

Why it rocks: This move strengthens your lower body while also improving stability, and the resistance band is great for added intensity.

How to:

Stand on left leg with right leg slightly back behind body and resting on the floor. (Option: hold a dumbbell in each hand.)
Engage core and slowly hinge the hips back, lifting right leg straight behind you and lowering torso toward floor until both are parallel to ceiling and right hand/dumbbell is almost touching floor. Focus on the hip hinge and leg elevation, rather than the torso lowering—that will happen naturally.
Drive through right heel to return to the starting position. That’s 1 rep.
Complete all reps on one side before moving to the other.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

7. Weighted Glute Bridge

Movement pattern: Hinge

Why it rocks: This beginner-friendly move works your glutes, core, and lower back, and may help mitigate back discomfort due to sitting.

How to:

Lie on your back with your knees bent and and feet on the floor.
Press into your heels and squeeze your glutes to raise your hips toward the ceiling.
Hold the position for two to 3 seconds seconds before slowly lowering to the floor. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 10 reps.

8. Reverse Lunge

Movement pattern: Lunge

Why it rocks: Reverse lunges work the quadriceps, hamstrings, and glutes, all while improving coordination and stability.

How to:

Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand.
With control, step one foot straight back. Lower down until both legs form 90-degree angles and back knee is hovering an inch or two off the ground.
Powerfully press through the front leg. That’s 1 rep. Complete all reps on one side before switching to the other.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

9. Curtsey Lunge

Movement pattern: Lunge

Why it rocks: Curtsy lunges torch the glutes and outer thighs, while also improving lower body strength and muscle symmetry.

How to:

Stand with feet hip-width apart, holding the ends of a resistance band in each hand.
Take a big step back with left leg, crossing it behind right side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
Return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

10. Lateral Lunge

Movement pattern: Lunge

Why it rocks: In addition to working your outer glute muscles and upper legs, this move is helps promote stability and balance in your lower body.

How to:

Stand with your feet wider than hip-distance apart, hands at your sides.
Keeping your feet planted on the ground, push your hips back, bend one knee and lower your bodyweight over it while your other leg remains straight.
Make sure your knee is in line with your foot.Pause, then push back to start. Repeat on the other side. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 16 reps alternating.

11. Goblet Squat

Movement pattern: Squat

Why it rocks: Holding an object like a kettlebell (though you can also use a dumbbell) at chest height calls your core more in on the action—training your body proper core activation that will allow you to push heavier as you get stronger.

How to:

Stand with your feet hip-width apart and hold a kettlebell or dumbbell in front of your chest, elbows pointed towards the floor.
Push your hips back and bend your knees like you’re sitting back into a chair to lower into a squat.
Power through your legs and push through your whole foot to stand up. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 10 reps.

12. Bulgarian Split Squat

Movement pattern: Squat

Why it rocks: The Bulgarian split squat can shore up functional strength unilaterally, helping to correct any imbalances.

How to:

Stand about a strides length away from a box, bench, or chair; extend your one leg back and place your foot on the step, laces facing down. (Optional: Hold a dumbbell in each hand.) That’s your starting position.
Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up.
Pause, then press through your planted foot to return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

13. Step Up

Movement pattern: Squat

Why it rocks: This move improves single leg balance, by promoting unilateral strength. Plus, it’s easily adaptable since you can change the height of the step and the weight you’re holding.

How to:

Stand facing a box or step, holding dumbbells in each hand at sides. Place left foot on bench and right foot on floor.
Pushing through left foot, lift body up until standing on top of bench. Drive right knee up until it forms a 90-degree angle.
Pause, then return to start. That’s 1 rep.

Sets and reps: Aim for 2 to 3 sets of 8 to 10 reps each side.

14. Sumo Squat

Movement pattern: Squat

Why it rocks: With a wider stance than used in a traditional squat, this move builds quad and glute strength, and also increases hip mobility.

How to:

Stand with feet wider than hip-width apart, toes turned out slightly. (Option to hold dumbbell in a goblet position, or hold one in each hand in front of your hips.)
Hinge hips back and bend knees to lower into a squat.
Push through the whole foot powerfully to return to standing. That’s 1 rep.

Sets and reps: Aim for 3 to 4 sets of 8 to 10 reps.

Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.

Caitlin is a health and fitness journalist based in New York City. In addition to Women’s Health, she writes for publications including The Wall Street Journal and Runner’s World. She’s completed 12 marathons, including the six World Marathon Majors, is semi-fluent in French, and volunteers as a greeter on The High Line. Follow her on Instagram or LinkedIn.

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in Women’s Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men’s Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn’t like.