Targeting the quadriceps, hamstrings, glutes, and core, squats are a fundamental lower body exercise. Stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height or on your shoulders
Primarily targeting the hamstrings, glutes, lower back, and grip strength, deadlifts are a compound exercise that also engages the core and upper body. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs
Targeting the chest, shoulders, and triceps, the bench press is a classic upper body exercise. Lie on a flat bench with a barbell or dumbbells held at chest height. Lower the weight towards your chest, keeping your elbows at a 45-degree angle
Targeting the back, particularly the latissimus dorsi, rhomboids, and rear deltoids, bent over rows also engage the biceps and grip strength. Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip
Targeting the shoulders, triceps, and upper chest, shoulder presses are a great way to build upper body strength and stability. Sit or stand with your feet shoulder-width apart, holding dumbbells or a barbell at shoulder height
Targeting the quadriceps, hamstrings, glutes, and calves, lunges are a unilateral lower body exercise that also engages the core for stability. Stand with your feet together, holding dumbbells at your sides
Targeting the back, biceps, and grip strength, pull-ups and chin-ups are bodyweight exercises that can be performed using a pull-up bar. Grip the bar with your hands shoulder-width apart (for pull-ups) or with a supinated grip
Targeting the obliques, rectus abdominis, and transverse abdominis, Russian twists are an effective core exercise. Sit on the ground with your knees bent and feet lifted off the ground, holding a dumbbell or weight plate with both hands