Basic exercises to help you increase your overall body strength

When it comes to getting fit, it’s easy to get overwhelmed by complicated workout plans, expensive gym equipment, and endless exercise options. But the truth is, you don’t need a laundry list of exercises to build strength, endurance, and mobility. In fact, some of the most effective exercises focus on basic movements alone. If you’re looking for a simple, effective way to get a full-body workout, these four exercises are all you need.

These moves target multiple muscle groups, improve functional strength, and enhance coordination, making them ideal for anyone looking for an effective balance workout. Whether you’re working out at home or in the gym, these exercises will help you develop strength, stability, and cardiovascular endurance in the simplest way possible. By mastering these core movements, you’ll build a solid foundation that will support everything from everyday activities to sports.

The best part? These full-body strength exercises require minimal equipment and can be adapted to suit any fitness level. Whether you’re just starting out on your fitness journey or an experienced lifter looking to improve your routine, these four exercises will challenge your body and deliver real results.

Perform the exercises below in a circuit, moving from one exercise to the next with minimal rest. Complete 3-4 sets, depending on your fitness level.

• Squat – 12 reps
• Push-up – 10 reps
• Rows – 12 reps each side
• Deadlifts – 10 reps

Rest 30-60 seconds between exercises and 1-2 minutes between sets.

Instructions for performing full body strength exercises

• Squats
• Push-Ups - Push-Ups
• Rows - Rowing
• Deadlifts

Squats

Squats are one of the most powerful full-body exercises, strengthening your legs, glutes, core, and lower back. They mimic everyday movements like sitting and standing, helping to improve mobility and stability. Squats also build lower body strength and endurance, while engaging your core for better posture and balance.

How to do:

1. Stand with your feet shoulder-width apart and toes turned slightly outward.
2. Engage your core and push your hips back as you lower into a squat, keeping your chest up.
3. Lower your body until your thighs are parallel to the floor (or as low as you can go).
4. Press through your heels to stand up, squeezing your glutes at the top.
5. Perform 12 repetitions with controlled movement.

Tip: Use a chair for support if needed or hold dumbbells for extra resistance.

Push-Ups - Push-Ups

Push-ups are a basic upper body exercise that works the chest, shoulders, triceps, and core. They also improve overall body control and stability, making them a staple for functional strength. Push-ups require no equipment, making them a great exercise for building upper body strength anywhere.

How to do:

1. Start in a high plank position with your hands shoulder-width apart and your body forming a straight line.
2. Tighten your core and lower your chest to the floor by bending your elbows.
3. Keep your elbows at about a 45-degree angle as you lower.
4. Press through the palms to push back to the starting position.
5. Perform 10 controlled repetitions.

Tip: Kneel or prop your hands up on a chair if needed.

Rows - Rowing

Rowing exercises strengthen the back, shoulders, and biceps, while improving posture and reducing the risk of imbalances caused by too much pushing. A strong back supports a straight spine, which helps prevent pain and injury. Rowing exercises also improve grip strength, which is essential for lifting and carrying heavy objects.

How to do:

1. Hold the dumbbell in one hand and bend at the hips so that your torso leans slightly forward.
2. Keep your back straight and core tight as you pull the weights toward your chest.
3. Squeeze your shoulder blades together at the top, then slowly lower the weights.
4. Do 12 reps on each side, then switch arms.

Variations: Use a resistance band or perform the bodyweight reverse rowing exercise using a sturdy surface.

Deadlifts

The deadlift is a powerful exercise that works your entire posterior chain—hamstrings, glutes, lower back, and core. It builds functional strength for more efficient lifting, carrying, and moving. By promoting proper hip flexion, the deadlift also improves posture and reduces stress on the lower back.

How to do:

1. Stand with feet hip-width apart, holding a dumbbell or kettlebell in front of you.
2. Bend at the hips and lower the weight while keeping your back straight.
3. Lower down until you feel a stretch in your hamstrings, then push through your heels to return to standing.
4. Squeeze your butt at the top and repeat 10 times.

Tip: Perform the Romanian deadlift with lighter weights or use a resistance band for assistance.