There are several strength training routines you can incorporate into
your everyday routine if you're on a fitness kick to maintain the
enthusiasm. You can perform certain low-intensity exercises on a
daily basis to improve your posture, feel more fluid, and build and
retain your strength.
According to Michael Hamlin, NSCA, CSCS, a personal trainer and
owner of Everflex Fitness, strength exercising every day has
numerous advantages, much like a daily stretch or stroll. A set of
squats or a few push ups won't just help you stick to a schedule,
according to him; regular exercise can also improve your mood, bone
density, and functional fitness, or your mobility and stability.
To avoid pain and over-exertion, Hamlin advises using a variety of
exercises that target various muscle groups while performing daily
activities. He advises maintaining a low to moderate intensity for the
same reason. Consider the contrast between a few lunges in your
living room and a strenuous deadlift in the gym.
Also, remember that breaks are essential, advises Hamlin. Take the
day off if you're feeling sore, worn out, or just not in the mood to do
planks. To avoid overtraining, it could feel appropriate to scatter
these exercises throughout your day. Having said that, if you're up
for some movement, these are the top 10 strength-training exercises
to perform daily.
1. Body-weight squats
Try a round of bodyweight squats whenever the mood strikes to tone
your glutes. According to Hamlin, while helping to increase your
general mobility, this traditional exercise also strengthens your
hamstrings and quadriceps.
– Place your feet shoulder-width apart when standing.
– Sit back in a chair position by bending your knees and pressing your
– Maintain a raised chest and a straight back.
– To stand up again, push through your feet.
– Begin by performing one to two sets of 10 to 15 repetitions.
– As you become more comfortable, increase to three sets of 20 to 25
2. Adjusted Push ups
According to Hamlin, a brief set of kneeling push-ups is a wonderful
approach to increase arm strength. This motion also works the core
without being very demanding.
Start by assuming a plank stance.
– Kneel down and spread your arms out so that they are just broader
than shoulder width.
– To lower your body until your chest is nearly touching the ground,
bend your elbows.
– Push yourself back up to the starting position, keeping your arms
– Begin by performing one to two sets of 10 reps each day.
– As you advance, try to complete three sets of 15–20 repetitions.
3. Glute Bridges
While scrolling through TikTok, you may exercise by doing glute
bridges. According to Hamlin, they help to strengthen your posterior
chain, which consists of your glutes, hamstrings, and lower back.
– Lie flat on your back with your feet about hip-width apart and your
– Remain with your arms by your sides, palms down.
– By contracting your glutes and pushing through your heels, raise
your hips off the ground.
– After briefly maintaining the bridge position, bring your hips back
– Begin by performing one to two sets of 12 to 15 reps each day.
– You can advance to three sets if you'd like.
Planks are an exercise that Mary Sabat MS, RDN, LD, an ACE-certified
trainer, suggests performing frequently. She tells Bustle that planks
are great for improving posture, core strength, and stability. They
also work your back, chest, and shoulders.
– Place your hands on the floor in a push-up position, little wider than
shoulder-width apart. By performing this on your forearms, you may
– Maintain a straight line from head to heels with your body.
– Contract your core muscles to maintain stability.
– Maintain a neutral neck and relaxed shoulders.
– Maintain the plank position for 20 to 30 seconds.
– Increase the time gradually as you gain strength.
Drop to the ground and perform a few clamshells to work your
hips. Hamlin claims that this exercise strengthens your hip
abductors, which will help you be more stable and lower your
likelihood of developing hip and knee problems.
– Lying on your side, bend your legs at the hips.
– Maintain a tight foot-strike.
– While keeping your feet together and your hips square, lift your
top knee as high as you can.
Back off on the knee flexion.
Repeat on each side for one to two sets of 12 to 15 repetitions.
– Gradually increase to three sets.
6. Bodyweight Reverse Flys While Bent Over
According to Hamlin, this bodyweight workout concentrates on the
upper back and deltoids to help with posture improvement and
upper body strength. In addition, it feels great after spending all day
slumped over a computer.
– Place your feet hip-width apart when standing.
– Keep your back straight and bend at the hips to lean forward.
– Straighten your arms out in front of you.
– Raise both arms until they are perpendicular to the floor.
– Return your arms to their initial position.
– Aim for 1–2 sets of 12–15 repetitions.
7. Lunge Walks
Walking lunges, according to fitness expert Lisa Thompson, are
excellent for improving joint mobility and total leg strength. Next
time you pass your living room, give them a try.
– Stand with your feet hip-width apart, your shoulders back, and your
– Move your right foot forward as you move ahead.
– Bend both knees to simultaneously lower your body.
-Hover your back knee just over the floor while bending your front
knee 90 degrees.
– Maintain an upright posture and limit any forward or backward
– To continue walking the lunge, step forward with your left foot
while pushing off with your right foot.
To produce a lunge position with your left thigh parallel to the
ground, step forward with your left foot while bending both knees.
– Keep taking modest, controlled steps forward while lunging and
Aim for 20 repetitions.
Performing a few sets of Superman’s is another gentle core exercise.
According to Hamlin, this exercise strengthens your abs and core
while also working your lower traps and glutes.
– Extend your arms straight out in front of you as you lie face down
on the ground.
– As high as you are able to, lift your arms, torso, and legs off the
– Hold this position for a brief period of time while tensing your lower
– Return your legs and arms to the floor.
– Start off with one or two sets of 12 to 15 repetitions.
– Gradually increase to three sets.
9. Alternate Side Planks
Another exercise that Hamlin suggests for everyday use is the side
plank, which works your obliques while also assisting with core
strengthening. As you lift your hips, alter it by bringing your bottom
knee to the floor.
With your legs straight, lie on your side.
– Leaning your elbow directly beneath your shoulder, support your
upper body on your forearm.
– Create a straight line from your head to your bent knee by bending
your bottom knee and lifting your hips off the ground.
– Maintain the desired hold duration before switching sides.
– Start off by performing one to two sets of 15 to 30 seconds on each
– Continue on to three sets.
10. Side Luges Using Bodyweight
According to Hamlin, this easy exercise will improve your lateral
mobility by engaging your glutes, adductors, inner and outer thighs,
and adductor muscles.
– Place your feet together while standing.
– With one leg, take a broad step to the side, bending the knee and
bringing the hips back.
Keep the opposite leg straight.
– To get back to the beginning position, push through the bent knee.
– With each repetition, switch sides.
– Begin by performing one to two sets of 10 to 12 repetitions on each