10 most effective strength exercises with weights for a strong and young body
Are you ready to strengthen your body and keep it young?
Discover our 10 most effective strength workouts with and without weights, for a strong and young body. Achieve your fitness goals and feel stronger and fitter in just 10 days. Whether beginner or advanced, these exercises are the key to a strong and healthy body
Image by: Reyna
Strength exercises with weights for a long and healthy life
Regular exercise is the key to a longer, healthier life. Strength exercises with weights in particular can have a transformative effect on your body. They not only promote muscle development, but also support bone density, metabolism and hormonal balance. Building muscle mass increases basal metabolic rate, which leads to more efficient calorie consumption.
In our article on the optimal training for Longevity we have already explained what effect this kind of training has on longevity. In addition to improving body composition, they help you slow age-related muscle loss and promote stability in everyday life.
Our 10 best exercises with weights for a strong and vital body
1. squads with weights
1. take the dumbbell between both hands and hold it at sternum level.
Lower the hips back and down until the thighs are parallel to the floor. 3.
3. return to the starting position.
4. Repeat the exercise 3 times for 10 repetitions.
Kerstin Juhu shows how it’s done!
2. russian twist
1. sit on the floor with your feet up.
Take a weight like a dumbbell or a heavy water bottle and hold it in front of your chest. 3.
3. turn your upper body with the weight from left to right.
4. Repeat the exercise 3 times with 10 repetitions per side.
Katja Seifried shows how it works!
3. deadlift
1. take a dumbbell in each hand.
Place your hands in front of your hips so that the dumbbells are parallel to your body.
3. guide the dumbbells along the front of your thighs to your knees. Make sure that your back always remains straight during this exercise.
Repeat the exercise 3 times with 10 repetitions per side.
Tina Halder shows how it’s done!
4. triceps training
1. take in each hand a dumbbell or alternatively a water bottle.
2. Bend your upper body slightly forward and bend your legs slightly.
3. Place your arms parallel to your torso at a 90 degree angle.
4. With your forearm, press the dumbbells or water bottles backwards until your arm is straight. Make sure that your elbow stays firmly in the same position.
Repeat the exercise 3 times for 10 repetitions.
Anna from growingannanas shows how it works!
5. ember training
1. Alternately, one leg always goes forward in a big step. Make sure your leg is bent 90 degrees to the floor.
2. Keep your upper body upright. 3.
Move your arms to keep your balance. 4.
Repeat the exercise 3 times with 10 repetitions per side.
Salome shows how it’s done!
6. biceps curls
1. take a dumbbell or water bottle in each hand.
2. your hands go alternately with the dumbbell or water bottle upwards towards the shoulder.
3. Turn your hand in and out during the movement.
4. Repeat the exercise 3 times with 10 repetitions per side.
Paulina Wallner shows how it’s done!
7. crunches
1. lie down on your back.
2. lift your legs at 90 degrees to the floor.
3. Place your handsbehind your head.
4. Now, touch alternately your elbow with the opposite knee.
5. Repeat this exercise 3x mit 10 repetitions per side.
Pamela Reif shows how it’s done!
8. bench press
1. lie on your back and bend your legs.
2. take a dumbbell or water bottle in each hand..
3. Place your arms bent beside your body at shoulder height.
4. Push your arms up.
Repeat the exercise 3 times for 10 repetitions.
MonikaFit shows how it’s done!
9. shoulder press
1. take a dumbbell or water bottle in each hand.
2. hold your hands at shoulder height.
3. From the starting position, push your arms up and back. 4.
Repeat the exercise 3 times for 10 repetitions.
fitbymik shows how it’s done!
10. dumbbell rowing
1. take a dumbbell or water bottle in each hand.
2. bend your body forward so that it is parallel to the floor at a 90 degree angle..
3. Pull your arms towards your body so that they are parallel to your body at 90 degrees.
Repeat the exercise 3 times for 10 repetitions.
Kayla Itsines shows how it’s done!
What can you take from here
Strength training plays a critical role in our longevity. Specific exercises with weights promote not only the muscles, but also bone health and metabolism. By exercising regularly, you can strengthen your muscles, tone your body and improve joint function. This in turn helps to perform everyday activities more effortlessly and reduces the risk of injury.
With targeted strength training, you can reduce the loss of muscle mass as you age and maintain your bone density. The combination of correct technique and progressive increase ensures optimal results. To do so, use a wide range of exercises like squats, deadlifts, pushups and more that support your muscles, promote flexibility and strengthen the cardiovascular system. Balanced strength training is therefore an essential factor for an active, healthy and long-lasting future.
