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Strength Training Exercises

The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance. Strength training can help anyone improve their wellness, with numerous benefits ranging from physical and emotional, to mental. Here are a few strength training exercises you can do practically anywhere –  no equipment needed!

Note that the National Academy of Sports Medicine (NASM) highly recommends consulting a certified Personal Trainer to help you assess your current level of fitness and movement capabilities. To get custom training program specifically focused on helping you reach your health and wellness goals, email

  • Stand with your feet slightly wider than hip-width apart.
  • Lower your hips into a squat as you bend your
    knees and keep your back flat.
  • Continue to lower yourself until your thighs are
    parallel to the floor. Push into the floor through
    your heels to return to start.
  • Lie on your back with your knees bent and
    feet on the floor 12 to 16 inches from your butt.
  • Brace your core, then press into your heels
    and squeeze your glutes to raise your hips
    toward the ceiling.
  • Hold the position for two seconds before
    lowering to the floor.


  • Stand with your feet about shoulder-width apart and engage your core.
  • Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground.
  • Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked. It may be helpful to place your hands on your hips.
  • Push through the heel of your left foot to return to your starting position.