Are you ready to start strength training but unsure where to begin? Whether you’re new to lifting or looking for the most effective exercises to add to your routine, we’ve got you covered! In this episode of the Daily Dietitian Podcast, we sat down with personal trainer Amy Boyd, owner of BA Fitness, to break down the top five must-do strength moves for maximum effectiveness.
Amy is passionate about helping women—especially those over 40—build strength and vitality through simple yet powerful workouts. If you want to start strength training but don’t know where to begin, these five exercises will give you the best results for your time and effort.
Why Strength Training Matters
Strength training is essential for building muscle, boosting metabolism, improving bone density, and enhancing overall health. It also plays a crucial role in longevity and injury prevention. The key is to focus on functional movements that train multiple muscle groups at once, helping you build strength efficiently.
Here are Amy’s top five strength training moves that will give you the most bang for your buck.
1. Squats
Squats are a powerhouse movement that targets your legs, glutes, and core. They mimic everyday movements like sitting and standing, making them incredibly functional.
How to Perform a Proper Squat:
- Stand with your feet shoulder-width apart.
- Keep your chest up and engage your core.
- Lower yourself down as if sitting in a chair, keeping your knees aligned with your toes.
- Press through your heels to stand back up.
Pro Tip: Start with bodyweight squats and progress to goblet or barbell squats as you gain strength.
2. Deadlifts
Deadlifts are one of the most effective exercises for building total-body strength, focusing on your hamstrings, glutes, lower back, and core.
How to Perform a Deadlift:
- Stand with feet hip-width apart, holding a dumbbell or barbell in front of you.
- Hinge at your hips while keeping your back straight.
- Lower the weight to mid-shin level, then drive through your heels to return to standing.
Pro Tip: Keep your back neutral to prevent injury, and engage your core throughout the movement.
3. Push-Ups
Push-ups are a fantastic upper-body and core exercise, working your chest, shoulders, triceps, and abs.
How to Perform a Push-Up:
- Start in a plank position with hands slightly wider than shoulder-width apart.
- Lower your body toward the floor, keeping your elbows at a 45-degree angle.
- Press through your palms to return to the starting position.
Pro Tip: Modify by starting on your knees or doing incline push-ups on a bench until you build enough strength for full push-ups.
4. Planks
Planks are an isometric exercise that strengthens your entire core, improving posture and stability.
How to Perform a Plank:
- Get into a forearm or straight-arm plank position.
- Keep your body in a straight line from head to heels.
- Engage your core and hold the position as long as you can with good form.
Pro Tip: Challenge yourself with variations like side planks or hollow body holds to keep things interesting!
5. Overhead Press
The overhead press is a crucial upper-body move that strengthens your shoulders, arms, and core.
How to Perform an Overhead Press:
- Stand with feet shoulder-width apart, holding dumbbells at shoulder height.
- Press the weights overhead until your arms are fully extended.
- Slowly lower the weights back to shoulder level.
Pro Tip: Start with light weights and focus on proper form to avoid shoulder strain.
Final Thoughts: Keep It Simple & Stay Consistent
Starting a strength training routine doesn’t have to be complicated. These five foundational moves will help you build strength, improve movement patterns, and set a solid foundation for more advanced exercises.
Whether you’re a beginner or returning to strength training after a break, consistency is key. Start with bodyweight or light weights, and gradually progress as you build confidence and strength.
Want more guidance on strength training and nutrition? Be sure to tune in to The Daily Dietitian Podcast for expert advice on how to feel your best inside and out!
Listen to the Full Episode
What’s your favorite strength training move? Let us know in the comments!
