Gaining muscular strength is about striking the right balance between what exercises to perform and HOW to perform them.
Many folks make the mistake of thinking that a few weight training sessions carried out in a lackluster fashion is going to give them the muscular strength gains they desire. Sorry, but that just ain't gonna happen.
To build strength requires resistance training, and an ever increasing resistance. The weights that you lift need to be heavy and gradually increase as you progress. It is this principle of "progressive overload" that is the key to seeing significant gains in your muscular strength.
Below I'm going to show you my top 5 muscular strength exercises that you should look to integrate into your workout sessions as soon as possible. One thing you may notice about them is that they are all multi-joint compound exercises which means you'll work multiple muscle groups at the same time. This is the best way to build functional muscle strength.
Top 5 Muscular Strength Exercises
Squats
Squats are simply one of the best muscular strength exercises out there as they'll pretty much work every part of your body, helping you to develop explosive power and strength. The key to getting the most out of squats is to keep the weight heavy and focus on technique. Get someone to spot you if need be, but start making these a core part of your routine.
Deadlifts
The classic powerlifter's exercise these are real strength builders particularly for the back. Again care should be taken to maintain correct form and technique, as there can be a risk of back injury if performed incorrectly, so keep your back straight and don't bend or curl it.
Bench Press
No list of muscular strength exercises would be complete without this old favourite. Probably the best upper body exercise there is, it works just about everything and is ideal as a strength builder. To get the most out of the bench press, keep the weight heavy and mix up the incline of the bench. This will help to target the different areas of the chest and shoulders ensuring better overall strength and muscle gains.
Standing Military Press or Dumbbell Press
These are great for the shoulders, trapezius, arms and upper back. The standing military press is performed with a barbell and is a great powerlifter's exercise (the dumbbell press is included if you don't have access to a barbell, so depending on which one you have available you can choose which exercise works best for you). You should have someone to spot you for this exercise, or alternatively use a sliding weights rack.
Decline Sit-ups / Captain's Chair
Sit ups are excellent for developing core muscular strength which is the real centre of power. Decline sit-ups are a highly effective muscular strength exercise since you are fighting gravity as well as your own body weight. You can make them more difficult and effective by adding some weight to your chest to create more resistance.
The captain's chair is also great for developing your core strength and is also made more effective by holding a dumbbell between your feet and lifting that.
