Basic strength training exercises: 8 exercises you should do

Basic exercises belong in every training plan for good reason. They are extremely effective when it comes to building muscle and strength – and burning a lot of calories in the process. But what exactly distinguishes them from other exercises?

Find out why you should incorporate basic exercises into your training. This guide will show you the benefits of basic exercises in strength training, which exercises you absolutely must do, and which mistakes to avoid.

What is the difference between compound exercises and isolation exercises?

Basic exercises in strength training are exercises that engage multiple muscle groups simultaneously across multiple joints. For example, the squat activates your quadriceps, glutes, and hamstrings through movements in the hips, Knee and ankle. Such exercises generally allow you to move significantly more weight than isolation exercises – and they are particularly efficient if you want to get stronger overall.

In contrast, isolation exercises focus on a single muscle and joint. For example, a biceps curl works only the... biceps This type of exercise involves only bending and straightening the elbow joint. These exercises are not very demanding and are primarily used to correct muscular imbalances.

Key advantages of basic exercises

Strength and muscle building

Because compound exercises engage multiple muscle groups simultaneously, you can lift significantly more weight than with isolation exercises. Compound exercises are a reliable method for building strength – they challenge your muscles to adapt to increasing loads and grow. This principle is called "progressive overload."

Efficiency

Basic exercises activate multiple muscles and joints simultaneously. This allows you to train your entire body with just a few exercises, instead of doing a separate exercise for each muscle. This saves time and is a significantly more efficient way to build muscle, develop strength, and burn more calories.

stability

Stability plays a central role in basic exercises. Because many muscle groups and joints work simultaneously, not only your strength but also your core stability is challenged. To generate the necessary force for the exercise, you must stabilize your body – a crucial training stimulus.

coordination

Basic exercises resemble natural, everyday movements and help you to coordinate muscles effectively and correctly. For example, someone without experience with deadlifts tends to lift things with their back. Deadlifts, on the other hand, teach you how to lift correctly – with coordinated strength from your legs, hips, and back.

The 8 best basic exercises you should incorporate into your training

Barbell Back Squat (squat with a barbell on your back)

Squats are considered one of the most effective exercises for muscle activation. They utilize the hips and knees to activate the quadriceps, hamstrings, glutes, and core. At the same time, your back stabilizes the additional weight.

execution

1. Place the barbell in the rack just below shoulder height.

2. Grip the bar slightly wider than shoulder-width, dip your head under the barbell and rest it on your upper back – not on your neck! Place your feet hip-width apart directly underneath you.

3. Tighten your upper back and lats while gripping the bar firmly.

4. Extend your legs to lift the barbell from the rack and take a step back. Position your feet slightly wider than shoulder-width apart.

5. Take a deep breath, push your hips back, and bend your knees. Gently push your knees outward and engage your core to keep your torso upright.

6. Lower yourself until your thighs are slightly below parallel to the floor. Pause briefly.

7. Push yourself up in a controlled manner through your feet and tighten your glutes at the top. Make sure your gaze remains forward and your weight is evenly distributed between your feet.

8. Repeat the movement for the desired number of repetitions, then return to the rack to put the barbell down.

Deadlift

The deadlift primarily works the glutes, hamstrings, and lower back. It also activates the core and upper back. Forearms and grip strength are indirectly strengthened by holding the barbell.

execution

1. Position your feet shoulder-width apart under the barbell. Your shins should lightly touch the bar or be very close to it.

2. Push your buttocks back and bend forward from the hips to grip the bar with an overhand grip just outside your knees.

3. Make sure your hips stay below your shoulders. Pull your shoulder blades together to stabilize your spine and grip the bar firmly.

4. Engage your abdominal muscles. Push yourself up in a controlled manner through your heels, extending your knees and hips simultaneously. Make sure your hips don't rise first, otherwise your back may round.

5. Keep the bar close to your body as you lift it, and keep your arms straight.

6. When your shoulders, hips, and knees form a straight line, firmly engage your glutes. The barbell should now be at thigh level. Pull your shoulders back slightly without leaning backward.

7. Lower the barbell again in a controlled manner by reversing the movement: push your hips back and keep your spine straight.

8. Repeat the exercise for the desired number of repetitions.

bench press

The bench press is one of the best-known basic exercises: classically performed with a barbell on a flat bench or alternatively on a cable machine such as the... Speediance Gym Monster 2Although it primarily strengthens the chest muscles, it also activates the triceps, shoulders, mid-back and core.

execution

1. Lie on your back on the bench with your feet flat on the floor.Grip the barbell slightly wider than shoulder-width. The bar should be directly above your shoulders.

2. Press your feet firmly into the ground, engage your core, and activate your glutes. Keep your spine in a natural, neutral position.

3. Slowly lift the barbell from the rack. Inhale as you lower the bar in a controlled manner towards your chest. Your elbows should be at approximately a 45-degree angle to your torso. Ensure your forearms are perpendicular to the floor and your wrists remain straight.

4. Stop the movement when your elbows are just below bench height. Exhale and push yourself up through your feet as you lower the barbell back to the starting position.

5. Repeat the movement for the desired number of repetitions.

Bent-over barbell row

Bent-over rows with a barbell effectively train your upper and middle back, your biceps and your core.

execution

1. Stand with your feet hip-width apart, the barbell resting over your toes.

2. Push your buttocks back and bend forward from the hips. Grip the bar with an overhand grip, slightly wider than shoulder-width.

3. Bend your legs slightly, keep your head in a neutral position, and tighten your glutes and core.

4. Lift your upper body slightly to raise the barbell from the floor.

5. Now bend your elbows and pull the barbell in a controlled manner towards your rib cage, while actively squeezing your shoulder blades together. Make sure your shoulders don't rise towards your ears.

6. Slowly and with control, lower the weight back to the starting position without abandoning your posture.

7. Repeat the movement for the desired number of repetitions.

Inverted Row

Reverse rows are an excellent exercise for strengthening back muscles and grip strength. You can easily adjust the difficulty level by changing the height of the barbell.

execution

1. Place the barbell in a rack or on a Smith machine at the desired height. A height at waist level is usually sufficient so that you can fully extend your arms without touching the floor.

2. Lie with your back under the bar, facing the ceiling. Grip the bar with an overhand grip, slightly wider than shoulder-width. Only your heels should be touching the ground.

3. Engage your abdominal muscles, glutes, and shoulder blades to stabilize your lower back and keep your spine straight. Maintain this tension throughout the entire movement.

4. Now actively pull yourself upwards as if you were pulling the bar towards your chest. Your ribcage doesn't need to touch the bar. Avoid arching your back.

5. Hold the position at the top briefly, consciously squeeze your shoulder blades together, and then slowly and in a controlled manner lower yourself back to the starting position with your arms extended.

6. Repeat the movement for the desired number of repetitions.

Push-ups

Push-ups are an effective alternative if you don't have weights available. They primarily train your chest, shoulders, and triceps while also engaging your core. Despite their simple nature, there are many variations that allow you to increase the intensity or target specific muscles. If classic push-ups are still too difficult, start with an elevated version, such as using a bench.

execution

1. Begin in a high plank position with your hands flat on the floor, wrists directly under your shoulders, and feet hip-width apart. Position your hands slightly wider than shoulder-width apart and keep your spine straight.

2. Tighten your shoulder blades, activate your abs and glutes, and focus your gaze on the floor in front of you.

3. Bend your elbows at an angle of approximately 45 degrees away from your body and lower your chest towards the floor. Keep your core engaged and prevent your hips from sagging. Go as low as possible without touching the floor.

4. Hold the position briefly, then push yourself back up to the starting position using your hands.

5. Repeat the movement for the desired number of repetitions.

Pull-ups

Pull-ups strengthen your back, shoulders and biceps using your body weight.

execution

1. Grip the pull-up bar with an overhand grip, slightly wider than shoulder-width. Hang completely straight. Your arms should be fully extended (dead hang). Engage your core and extend your legs slightly forward to get into the so-called hollow position.

2. Pull your elbows down until your chest touches the bar. Imagine you are actively pulling the bar towards your chest. This will specifically activate your latissimus dorsi muscles.

3. Slowly and in a controlled manner lower yourself back to the starting position until you are back in the dead hang.

4. Repeat the movement for the desired number of repetitions.

Lunges

Unlike the other exercises on this list, lunges are unilateral. This means you only ever train one side of your body at a time. They work your quadriceps (front of the thighs), glutes, and core, while also improving your balance. They are usually performed using your own body weight, but can also be made more challenging with weights or resistance equipment.

execution

1. Stand upright with your feet hip-width apart.

2. Take a step forward with one leg – about two to three foot lengths. The front foot remains flat on the ground, while the heel of the back foot lifts slightly off the ground.

3. Bend both knees to about 90 degrees and lower your body.Keep your upper body upright and your core engaged. Your back knee should not touch the ground, and your weight should be evenly distributed between both legs.

4. Push yourself back into the starting position using the heel of your front foot.

5. Repeat the movement for the desired number of repetitions, switching legs after each repetition.

Here's how to integrate basic exercises into your training

Basic exercises can be integrated into your training plan regardless of your training goal. Whether you want to build muscle mass, develop strength, increase endurance, or burn calories – basic exercises are particularly effective for these purposes.

There are many variations of basic exercises that can be adapted to your experience level. Once you feel confident with a movement, you can increase the intensity by increasing the weight or doing more repetitions. If you're also doing isolation exercises, you should always perform your most challenging basic exercises first – this way you'll have the most energy left for the most demanding movements.

4 common mistakes in basic exercises that you should avoid

Lack of proper execution

Proper technique is crucial to getting the most out of your exercises and preventing injuries. You might think it's easier to complete a repetition by "cushioning" the weight when returning to the starting position, but this only increases your risk of injury and doesn't fully activate the muscles.

Typical errors in execution include elbows sticking out, a rounded back, locked knees, or an incomplete range of motion. Focus now on learning the correct form so you don't get used to incorrect technique.

Too much strain

It takes time to get used to basic exercises. Many beginners don't yet have the stamina or stability to safely perform complex movements with added weight. Building a solid foundation requires patience.

Every exercise requires practice, and learning it properly can be challenging. Take the time to understand your fitness level and create a training plan with appropriate load, repetitions, and sets.

You might know influencers or athletes who showcase their maximum performance, but most don't need to. Doing too much too soon increases the risk of injury. Pushing yourself to muscle failure right from the start can be counterproductive and even hold you back.

Too little stress

While overexertion is a common problem, the opposite – too little exertion – is also a mistake. Don't get too comfortable during an exercise. Challenge your body, otherwise it won't adapt and won't build strength.

Lifting heavier weights can be intimidating, but there are other ways to challenge your body. Pause-repetitions, for example, involve a brief pause at the point in the movement where the muscles are working hardest. They increase muscle activation and prevent the supportive "cushioning" that relieves the muscles when they need it most.

Not every exercise is suitable for everyone.

The barbell squat is considered one of the most effective basic exercises. However, that doesn't mean it's suitable for everyone. Your anatomy, mobility, and physical condition influence which movements you can perform safely.

This means that some exercises won't fit into your program, but the good news is that there are many ways to adapt basic exercises, such as through variations or the use of supportive equipment.

Frequently Asked Questions

Do you really need basic exercises?

It depends on your goals. Compound exercises aren't strictly necessary, but they are significantly more effective and time-efficient for building strength and muscle. Furthermore, compound exercises improve functional fitness because they mimic everyday movements. Trying to replace the benefits of compound exercises with isolation exercises will lead to inefficient results.

What happens if I only do basic exercises?

If you only do compound exercises, you'll build a solid foundation of strength and muscle mass, but you can also develop muscle imbalances that isolation exercises could correct. Isolation exercises are useful for specifically strengthening areas that will help you with the compound exercises.

What are the "Big 5" basic exercises?

The "Big 5" basic exercises are usually squats, deadlifts, bench presses, shoulder presses, and pull-ups. These exercises provide a solid foundation for building strength and muscle mass throughout the body.

Basic exercises strengthen the whole body

Basic exercises are crucial for building strength and muscle. They engage multiple muscles and joints, making them an efficient way to improve your fitness. Incorporate them into your training to effectively achieve your goals.

Integrate your basic exercises into your training with the Speediance Gym Monster 2With its minimalist design and various attachments, you can perform numerous exercises that build strength and muscle – saving you the trip to the gym.