These basic strength movements are your foundation. You need to first build up your foundation before you can venture into new realms. What I mean by that is, as a beginner, or even as an intermediate lifter, you need to establish strength with the basic strength component movements.

This is what will create your foundation and allow you to lift weights and build a strong, rock solid body for many years to come.


I often see guys ignoring these basic strength movements and focusing on flashy bicep curl variations they saw online, or, athletic movements that are completely out of their realm. This will lead to poor results and a much greater risk for injury.

Establish your strength with these basic movements, and the rest will fall into place. I’m talking months of continuous hard work with these movements, aiming to get stronger with them overtime.

All these movements are equally important so do not cheat yourself out of one area because you are only as strong as your weakest link.

Try this 6 best strength training workout plan in your daily exercise routine.

1. Push

  • Overhead Press
  • Chest Press
  • Push-up
  • Dips

2. Pull

  • Pull-ups
  • Rows
  • Curls
  • Pull-Downs

3. Carry

  • Farmers Walk
  • Overhead Carry
  • Trap Bar Walk
  • Single Arm Carry

4. Squat

  • Back Squat
  • Front Squat
  • Goblet Squat
  • Split Squat

5. Hinge

  • Deadlift
  • Goodmorning
  • RDL’s
  • Kettle Swing

6. Lunge

  • Walking Lunge
  • Reverse Lunge
  • Lateral Lunge
  • Crossover Lunge