The 10 best strengthening exercises are squats, deadlifts, bench press, overhead press, bent-over rows, pull-ups, lunges, plank, hip thrust, and dumbbell curl. These moves cover all major muscle groups and form the backbone of any effective strength training program, whether you are a complete beginner or a seasoned lifter.
What makes these exercises stand out is their versatility. They can be scaled up or down in weight, adapted for different equipment, and combined into a program that fits almost any goal or schedule. The sections below answer the most common questions people have before getting started.
Which muscles do strengthening exercises actually target?
Strengthening exercises target one or more of the body’s major muscle groups: the chest, back, shoulders, arms, core, glutes, and legs. Most of the 10 exercises listed above are compound movements, meaning they recruit multiple muscle groups at the same time rather than isolating a single one.
Here is a quick breakdown of which exercises hit which areas:
- Squats and lunges target the quadriceps, hamstrings, glutes, and core.
- Deadlifts and hip thrusts focus heavily on the glutes, hamstrings, and lower back.
- Bench press and overhead press work the chest, shoulders, and triceps.
- Bent-over rows and pull-ups develop the back, biceps, and rear shoulders.
- Plank engages the entire core, including the deep stabilizing muscles.
- Dumbbell curl isolates the biceps, though the forearms and shoulders assist.
Because compound exercises engage so many muscles at once, they are especially efficient. A single squat session, for example, can stimulate more muscle tissue than several isolated exercises combined. This is why experienced coaches tend to build programs around these foundational moves first.
What are the 10 best strengthening exercises for building muscle?
The 10 best strengthening exercises for building muscle are squats, deadlifts, bench press, overhead press, bent-over rows, pull-ups, lunges, plank, hip thrust, and dumbbell curl. Together, these exercises provide balanced full-body development and are supported by decades of training practice across all fitness levels.
Here is a closer look at each one and why it earns its place on the list:
- Squats are often called the king of lower body exercises. They build the quadriceps, hamstrings, and glutes while also demanding significant core stability.
- Deadlifts develop posterior chain strength from the calves all the way to the upper back, making them one of the most complete full-body movements available.
- Bench press is the go-to exercise for chest development and overall upper body pushing strength.
- Overhead press builds strong, stable shoulders and challenges the core to keep the spine neutral under load.
- Bent-over rows counterbalance pressing movements by strengthening the upper and mid back, improving posture in the process.
- Pull-ups are one of the best bodyweight exercises for back and arm strength, and they scale well as you get stronger.
- Lunges train each leg independently, correcting imbalances and improving balance and coordination alongside raw strength.
- Plank builds the deep core stability that underpins every other exercise on this list, protecting the lower back during heavier lifts.
- Hip thrust isolates the glutes more directly than squats or deadlifts, making it a valuable addition for anyone focused on lower body strength and shape.
- Dumbbell curl rounds out arm development and is particularly useful for beginners building their first foundation of upper body strength.
If you are working toward weight loss and muscle gain at the same time, prioritizing compound movements from this list will give you the most return for your time in the gym.
How many times a week should you do strengthening exercises?
For most people, two to four strength training sessions per week is the optimal range. Two sessions per week is enough to produce measurable gains in muscle strength and bone density, especially for beginners. More advanced individuals often benefit from three or four sessions, allowing them to split the workload across different muscle groups.
The key principle is progressive overload combined with adequate recovery. Muscles do not grow during the workout itself. They grow during the rest periods between sessions, when the body repairs and rebuilds the stressed tissue. Training too frequently without recovery can stall progress and increase injury risk, while training too infrequently means leaving results on the table.
A simple and effective structure for someone new to strength training might look like this: two full-body sessions per week with at least 48 hours of rest between them. As fitness improves, a three-day split covering upper body, lower body, and full body can provide more variety and volume without overloading the system.
Busy schedules are one of the most common barriers people face. The good news is that even 60 minutes of structured strength training spread across a week can deliver meaningful health and fitness benefits. Consistency over time matters far more than the total number of weekly sessions.
What’s the difference between strengthening exercises and cardio?
Strengthening exercises and cardio differ in both mechanism and outcome. Strength training uses resistance to challenge and build muscle tissue, while cardio primarily trains the cardiovascular system through sustained, rhythmic movement. Both contribute to overall health, but they do so in distinct ways.
Strength training creates small amounts of muscle damage that the body repairs and reinforces, resulting in greater muscle mass, stronger bones, and an elevated resting metabolism. The effort is typically intense and relatively brief, with rest periods built into the session.
Cardio, such as running, cycling, or swimming, keeps the heart rate elevated for an extended period. This improves heart and lung efficiency, burns calories during the activity, and supports endurance. However, it does not build significant muscle mass on its own.
The most effective fitness programs combine both. Strength training builds the physical structure and metabolic foundation, while cardio supports heart health and recovery. For people focused on body composition, energy levels, and long-term vitality, strength training is typically the higher-priority element because its effects compound over time in ways that cardio alone cannot replicate.
Should you use free weights or machines for strengthening exercises?
Both free weights and machines are effective for strengthening exercises, but free weights generally offer greater long-term benefits for muscle development and functional strength. Machines are a useful starting point for beginners or during injury recovery, but free weights more closely replicate the natural movement patterns the body uses in daily life.
The case for free weights
Free weights, including barbells, dumbbells, and kettlebells, require your body to stabilize itself throughout the movement. This engages smaller supporting muscles that machines often bypass entirely. Exercises like the squat, deadlift, and overhead press develop coordination and balance alongside raw strength, which translates directly to everyday activities and athletic performance.
The case for machines
Machines guide the movement along a fixed path, which reduces the skill required and lowers the risk of injury when form breaks down under fatigue. For someone returning from an injury or learning a new movement pattern for the first time, machines can provide a safer and more controlled environment. They are also useful for targeting a specific muscle group with precision when isolation is the goal.
In practice, a well-rounded program uses both. Compound free weight movements form the core of the session, while machines add supplementary volume or address specific weak points. The right balance depends on your goals, experience level, and whether you have a coach guiding your technique.
How do you know if your strengthening exercises are actually working?
You can tell your strengthening exercises are working when you notice progressive improvements across several markers: you are lifting more weight, completing more repetitions, recovering faster between sessions, and feeling stronger in everyday movements. These signals indicate that your muscles are adapting to the training stimulus.
Visible physical changes, such as increased muscle definition or improved posture, typically take longer to appear. For most people, meaningful visual changes become noticeable after six to twelve weeks of consistent training. This is why tracking performance metrics in the gym is more reliable in the short term than relying on how you look in the mirror.
Other positive signs include better sleep quality, higher energy levels throughout the day, and improved mood. Strength training influences hormonal balance and metabolism in ways that extend well beyond the gym floor, and many people notice these lifestyle improvements before they see significant physical changes.
If progress has stalled, it usually points to one of three issues: insufficient training volume, inadequate recovery, or misaligned nutrition. A qualified coach can identify which factor is limiting your results and adjust your program accordingly, which is far more efficient than guessing and experimenting on your own.
How B-One Training helps you build real strength
At B-One Training, we take the guesswork out of strength training with a personalized approach that is built around your goals, schedule, and lifestyle. Our one-on-one coaching covers everything you need to make consistent, measurable progress:
- A full lifestyle intake to design a program tailored to your unique starting point.
- Expert guidance on exercise selection, form, and progressive overload.
- Practical nutrition advice that supports muscle growth and fat loss without complicated meal plans.
- Holistic support covering sleep, stress, and recovery to maximize your results.
- Flexible training hours from 6 AM to 10 PM across our three Amsterdam studios in Jordaan, Oud-Zuid, and Centrum.
We are so confident in our approach that we back it with a straightforward promise: commit fully to your personalized program for 12 weeks and see visible results, or get your money back. Get in touch with us to start your strength journey today.