Workout Plans To Build Strength The Complete List Rated and Reviewed
Whether you just want to be able to open tightly sealed jars at home or lift heavier weights at the next competition, a workout plan to increase strength can help you reach your goals. These supplemental programs are designed with one purpose in mind, to help you build muscle strength. There are several types of workout plans to choose from, and finding the right one can be confusing. To ensure you have all of the information you need we have the best ones rated and reviewed by experienced trainers and licensed physicians.
Beginners’ Workout Plans to Increase Strength
There are several top strength building workouts that are ideal for beginners.
Most are designed to be easy to follow, and can often be done with or without equipment.
Some also come with meal guides, which can be helpful when you are just starting out. There are a few aspects to look for to ensure you get maximum results with the least risk of injury.
The daily routines should start and end with cardio, and before the sets start you will want to do a brief warm up. Spending 5 minutes a day on cardio is one of the best ways to prevent injuries. It is also important that the daily workouts call for brief rest periods between the sets.
Some of the sets you can expect to perform will include,
- Body weight squats
- Push ups
- Walking lunges
- Dumbbell rows
- Second plank
- Jumping jacks
If you don’t want to use equipment the weights can be easily substituted for common household items.
Top 10 Workout Plans To Build Strength
Check out the rest of the Workouts that didn’t make it to our Top 10
Full Body Strength Building Workout Plans
Before you start any full body workout it is important to make sure that it is right for your fitness level.
The last thing you want to do is start off with an advanced one before you are ready.
If you aren’t sure if you’re ready for an intermediate or advanced fitness plan, your primary health care provider will be able to recommend one that is right for you.
The number of daily sets and amount of weight that you start off with determines intensity level. All should start and end with cardio, and allow for periods of rest between the sets.
You can also choose to perform the reps with equipment or use household items, along with your body weight. Regardless of the intensity level most top rated full body workout programs will call for some of the following exercises,
- Barbell bench press
- Hanging leg raises
- Barbell squats
- Standing calf raises
It should spend an equal amount of time on all of your muscle groups using compound exercises to increase power and strength.Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Workout Plans To Build Strength
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Workout Plans to Increase Strength for Body Builders
Before you start any workout plan designed for bodybuilders it is important to make sure that it is safe for you. These advanced programs are fast paced, strenuous and can cause serious injury if you attempt one before you are ready.
It should also be noted that most are intended to be done with equipment, and this is because it typically produces results a little faster.
If you are not getting ready for an upcoming competition, and have the experience you could substitute your body weight for the equipment.
Some aspects you’ll want to look will include at least 30 minutes of cardio 4 to 5 times a week, along with your regular warm-up and stretching exercises. The extended cardio is important if you want to continue to add muscle mass.
To ensure that your body has plenty of fuel to power through the sets your diet should contain plenty of protein and carbs. If you feel like this may be lacking you might want to consider adding a protein supplement.
A few of the common sets in a workout plan for bodybuilders often includes,
- Bench presses
- Pull downs
- Military presses
- Jumping squats
The exercises should concentrate on a different muscle group each week to ensure maximum results. It should also allow for 1 to 2 minutes of rest between the sets to allow your body to recover.
Workout Plans to Increase Strength and Burn Fat
Even though they are not designed for weight loss, some can help you burn fat while you get stronger. Before you start one it is important to consider your fitness level.
One of the most important aspects to look for if you want to burn fat and increase strength is that it is calls for plenty of cardio. This is where these fitness plans differ from other types. You should expect to perform plenty of cardio each day.
Since you are not trying to build muscle you should also only expect to workout 3 to 4 days a week.
You will still be performing the same sets as you find in many of the other ones geared for strength training, only you will be focusing more on cardio to burn fat. You can also choose to perform the exercises with or without equipment.
Some of the sets that you should expect to perform include,
- One arm kettlebell swings
- Barbell squats
- Preacher curls
- Side lateral raise
- Calf presses
Workout Plans to Increase Strength at Home
There are several top workout plans that can be done at home. You just want to be sure that the one you choose is right for your skill and fitness level. It is also recommended that before you start, you first get approval from your primary health care provider.
Most home strength training workouts can be performed with or without equipment.
Milk jugs and sealed paint cans can double for kettle weights, and can also be attached at the end of a pole to create a barbell. Regardless of whether you use equipment or your body weight there are a few aspects that you will want to look for.
Access to an online community can provide support and encouragement, along with helpful tips and answers to commonly asked questions.
Meal plans are always helpful, especially if you are trying to maintain mass muscle or burn extra fat. The daily routines should start and end with cardio, regardless of the type of sets you are performing.
The sets will vary with the type of exercise plan, but all of your muscle groups should be targeted.
5 x 5 Workout Plans to Increase Strength
If you are trying to gain muscle mass or lift heavier weights and seem to have plateaued, a 5 x 5 workout plan might be the best choice for you.
It should be noted that this routine is tough, and it is not designed for beginners or all intermediate lifters.
If it is right for you then there are a few aspects to look for.
The program should be completed in 7 to 9 week, depending on your goals and skill level. For the best results most experienced trainers recommend following a 3 day schedule, with sets that target all of your muscles.
You also want the daily routines to start and end with cardio, along with warmups and stretches. It is also important that the workout plan allows for a couple of minutes of rest after each set.
Some of the exercises that should be included,
- Barbell bench press
- Cable lying triceps extension
- Military press
- Bench dips
The reasons why you might want to be stronger will vary, depending on the individual. Body builders are able to lift heavier weights after going through one of these workout plans, while some athletes find that they can run faster and jump higher.
Added strength can also aid in recovery from certain types of injuries and slow down the progression of some debilitating diseases.
Increasing overall body strength can also make it easier to accomplish many common daily tasks. It is important to first get approval from your primary health care provider before starting one of these exercises plans .
Even though there are several types of strength building workout plans there are a few aspects they all have in common. You should expect to do plenty of cardio, along with a lot of lifts.
They should also allow for 2 to 3 minutes of rest and recovery during the sets.
This is critical if you want to prevent injuries.
Some of the sets that you should expect to perform include,
- Bench press
- Military press
- Full squats
- Arnold press
These are only some of the exercise routines that will help you build strength.
If you choose the right one and follow the exercise routines precisely, you can expect to see results.
Some even promise to increase your strength by as much as 25 percent, but this is dependent on how closely you follow the diet and exercise plan.
It should also be noted that these results aren’t standard, and how much your strength increases will depend on the individual.
You can find these workouts for all skill levels, and this dramatically improves the effectiveness of the programs. This also reduces your risk for injury since you are less likely to push yourself before you are ready.
If you aren’t sure which one is right for you, a licensed physician or experienced trainer can recommend one that will help you achieve the results you are looking for.
Even though a 5 x 5 routine is a popular way to build muscle strength, especially among athletes, it is not a part of all workout plans.
The reason for this is simple, the routine is difficult.
The intensity level is high, and you will be required to do an increased number of reps, this can easily result in injury if you’re not ready. Before you start a high intensity strength building workout, it is best to make sure it is safe for you.
For best results start off slow, gradually increasing the weight and number of reps as the program progresses. You also want to allow for some prep work before starting to further reduce your risk of injury.
When 5 x 5 training is combined with a healthy eating plan you will be amazed at the results you can start to see after a few weeks.
The decision to take supplements will be up to you, and in many cases there probably won’t be a reason to. Most people are able to get the nutrition they need in their daily diet, including lean protein.
If you are trying to build strength and muscle in order to “bulk up”, a supplement could make it easier for you to reach your fitness goals. This can be especially true for “skinny” guys. Before you do add any supplement to your regular diet plan it is important to get approval from your primary health care provider.
Some of the supplements that are safe and have been proven effective include,
- Protein powders
- Whey protein
If you are looking to increase strength and gain mass adding Creatine to your daily diet can help you achieve these goals. If you want to improve muscle strength without putting on extra mass then you will probably want to stick with a protein powder or whey supplement.
This will ensure your body has the energy it needs to increase strength without losing or gaining muscle mass.
Whether or not you need to follow a specific diet will depend on several factors. This includes,
- The results you are trying to achieve
- Current health and fitness levels
- The type of strength building workout plan
If the exercise program doesn’t come with a meal guide or even helpful suggestions and you are worried about your diet, a licensed nutritionist will be able to answer any of your questions.
You should expect your diet to include plenty of carbs, protein and dietary fat. These are all necessary to promote muscle strength and healing.
The answer to this question will depend on each individual and their current fitness level, along with their overall health. In most cases as it is suitable for your skill level it will be safe for you to participate in.
It is important to remember that you won’t see results overnight, and pushing yourself too hard won’t make it happen any faster.
Often this only causes injuries that can set your fitness routine back weeks and even months. Following the workout plan exactly will not only help produce the results that you want, it will also decrease your risk for injury.
These workout plans are effective at improving full body strength as long as all of the major muscle groups are targeted during the program.
The reason they are effective is due to the way the muscles are worked. Instead of concentrating on the muscle fiber, which is how you “bulk up”, these exercises work on increasing the neural drive.
This will result in more force being generated when the muscle contracts and expands.
It is possible to increase strength without gaining weight. You will want to avoid ones hat are geared for body builders, along with any other advanced fitness plans. Refraining from adding Creatine to your diet will also make it possible for you to gain strength without mass.
The number of reps that you perform will also determine whether you are building mass and strength, and if you want to maintain your weight without gaining they should be keep around 1 to 5.
You will still be performing the same number of sets as someone looking to put on mass, only fewer reps. This way you are not stimulating maximum hypotrophy, which is what builds mass, instead it is only enough to gradually increase muscle strength.
You can use your body weight to increase strength, but it is a little easier to achieve results with equipment.
In order for you to build strength by using your body weight the exercises must be constantly modified to increase difficulty, and this is not always easily accomplished.
When you are using equipment all you need to do is add a little more weight when you are ready to move up to the next level.
Some of the equipment that is commonly used in workout plans to increase strength can include,
- Resistance bands
- Pull-up bars
If you follow the sets and stick with a healthy diet a workout plan to increase strength at home can be just as effective as one performed in a gym.
You will be doing the same exercises and number of reps, only the environment is different.
There are also several advantages associated with working out at home that include,
- Set a pace that is comfortable for you
Working out at home can also have a few disadvantages. It can be difficult to stay motivated, and some people realize that it is extremely easy to find excuses to skip their daily work outs.
If you think this might be a problem you will want to look for a strength increasing home workout plan that provides you with access to an online community. This way you will be able to get the support and encouragement you need to stick with your workout plan.
Athletic performance can be improved in almost any sport. Body builders will be able to lift heavier weights at competition, and even gain additional muscle mass.
Depending on the type, almost anyone can gain mass if that is one of their fitness goals. Runners, jumpers and weight lifters will also benefit from having additional strength in their arms, legs and core.
Supplementary lifts are designed to build muscle mass, and are usually performed as a series of reps. The number of reps is gradually increased, along with the amount of weight so you can build strength and muscle.
Supplementary lifts also concentrate on a specific muscle, instead of the entire group.
You should expect to perform compound instead of supplementary lifts. A compound lift works the entire muscle group and relies on weight to increase strength.
Most experienced trainers recommend starting with compound lifts, before moving on to supplementary ones. Some examples of compound lifts include,
- Bench press
- Weighted pull-ups
Once you have mastered these exercises and built up your strength you can move on to some supplementary lifts which typically include,
- Triceps push downs
- Leg extensions
- Bicep curls
Most strength building workout plans are supplemental programs that you only perform it for a limited amount of time before switching back to your regular exercise routine. This means that you will be working out 7 days a week, without lengthy recovery times.
To prevent injuries and give your body time to replenish its energy it is important that you schedule periods of rest of completing each set in the workout routine. This is generally around 2 to 5 minutes depending on your body’s needs.
If you’re not sure how much recovery time you need an experienced trainer or licensed physician will be able to help you create a training schedule that is right for you.
It is extremely important to keep track of your lifts. These supplementary workout programs are designed to be done in weekly circuits, gradually increasing in intensity.
This means that each week when you start the set you want to lift a little more weight, without increasing the number of reps.
If you’re not sure how much weight you were lifting the previous week, you won’t know how much more to add to ensure that the workout is safe and effective.
Some strength building workouts come with handy charts that are designed to make it easier for you to track your lifts, and you can also find templates that can be downloaded online.
It only takes a few seconds to track your weight, and you’ll be glad you did when you start seeing results.
Hydration is crucial when you are trying to increase strength, and it is also necessary for your overall health. Most experienced trainers and licensed physicians recommend drinking at least 64 ounces a day, though this might need to be increased as the workouts steadily become more intensive.
The reason hydration is so important is that it is necessary for performance.
Research has shown that even being slightly dehydrated can cause a 15 to 20 percent loss in strength. This can cause your workouts to be less effective, and in some cases even result in health problems.
A good rule to follow during your workouts is to stop and rehydrate every 20 minutes or so. You also want to be careful and not drink too much water since this can be just as dangerous to your health as dehydration.
If you are not sure how much water you should be drinking during your daily workouts, a licensed nutritionist or your primary health care provider will be able to help.
These workout programs can be an effective way to increase hand strength, as long as they come with resistance training. Having a stronger grip is not only beneficial for wrestlers and weight lifters, but it can also make it easier for you to accomplish many of the ordinary tasks that you run into throughout the day.
Since resistance training is common in these workout plans it can be an effective way to strengthen the muscles in your hands.
While many people believe that you want to work your forearms to increase the strength of your grip, you actually want to target the muscles in your hands.
This is when a resistance band or hand gripper is a useful tool to have. The resistance will safely build up the strength in your hands so you can do everything from open a stubborn jar top to grasp a weighted barbell.
It can help you lose a little extra weight, but it is important to remember that these programs are not designed to completely transform your body.
If you are carrying around several extra pounds you might want to start with a weight loss plan and then move on to one that concentrates on helping you build strength.
The combination of a low fat and calorie diet, along with the daily workout routines will help you burn a few extra pounds, but not enough to make a noticeable difference on the scale.
Since you are working the different muscle groups in the body, these workout plans can help you burn some of the stubborn pockets of fat.
This is particularly good news for bodybuilders. Not only can they increase their strength so they can safely lift more, but their missing pockets of fat will help their muscles “pop”.
Cardio is an important part of any fitness plan, including one that is designed to help you build muscle strength.
Each daily routine should start and end with cardio, anywhere from 1 to 5 minutes depending on the intensity level.
Some top workout plans even call for a few minutes of cardio on your rest days.
Some of the reasons why cardio is important include,
- Increase blood flow
- Warms muscles up, helps them relax at the end
- Prevent injuries
- Improve mental focus
Performing low intensity cardio on your rest days will not only boost metabolism, which is beneficial for weight loss, but also help prevent muscles from tightening up painfully.
Your muscles can even start to lose strength after just 24 hours off, and getting a little cardio in will keep the blood flowing so this can be better prevented.
If you are already a member of a gym chances are you will be able to find several workout plans that are designed to increase strength already being offered.
Friends and family members with similar fitness goals might also be able to recommend one that worked for them, and even give you advice on which plans to avoid. The internet can also be an invaluable source of information, especially when it comes to unbiased reviews.
Your primary health care provider is another source of information, and should be able to recommend one that is safe and effective.
At Top Workout Programs you will find the best exercise plans to increase strength rated and reviewed by experienced trainers and licensed physicians so you can confidently make the right decision that will help you meet your fitness goals.