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Top 7 exercises to improve your strength in 30 days

Tanisha Sharma | Jun 26 2024
Top 7 exercises to improve your strength in 30 days

If you're looking to build muscle, boost your strength, and feel like a powerhouse in just 30 days, you're in the right place. Strength training exercises are about to become your new best friends! But hold up, before we dive into the nitty-gritty of these muscle-building moves, let's set the stage.
Strength training isn't just about pumping iron and flexing in the mirror (although that can be pretty satisfying, too!). It's about crafting a workout routine that's not only effective but also sustainable, efficient, and, dare we say it, fun! Whether you're a gym veteran or a total newbie, there's something here for everyone.

Here are the 7 exercises to improve your strength training in 30 days 
1. Goblet Squat
2. Single-Leg Box Squat
3. Bulgarian Split Squat
4. Reverse Lunge
5. Lateral Lunge
6. Curtsy Lunge
7. Kettlebell Swing

Marc Matarazzo, M.D., a board-certified orthopedic surgeon specializing in sports medicine and related injuries at The Center for Bone and Joint Surgery of the Palm Beaches in Florida, explains that strength training encompasses a range of techniques. These include machine-based training, free weights, and plyometrics, as well as complex and functional training methods like high-intensity interval training (HIIT) and sprint interval training (SIT).

The 7 exercises to do for 30 days

 Now, here's the deal: when it comes to strength training, there's no one-size-fits-all approach. Your fitness level, goals, and even your gender can influence the exercises you choose. But fear not because we've got a lineup of seven powerhouse exercises that will have you feeling stronger and more confident in just one month. 
So, grab your water bottle, lace up those sneakers, and let's dive into the top seven exercises to turbocharge your strength training journey in the next 30 days!

1. Goblet Squat:
How to: 

  • Stand with your feet hip-width apart and hold a kettlebell close to your chest.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Keep your chest up and core engaged.
  • Push through your heels to return to the starting position.

Benefits:

  • Targets the quads, glutes, and hamstrings for overall leg strength.
  • Engages the core muscles for stability and balance.
  • Helps improve mobility in the hips and lower body.
  • Can be easily modified for different fitness levels by adjusting the weight of the kettlebell.

2. Single-Leg Box Squat:
How to:

  • Stand facing away from a box or chair with one foot lifted slightly off the ground.
  • Slowly lower your body by bending the knee of your supporting leg and pushing your hips back.
  • Keep your chest lifted and arms extended for balance.
  • Tap the box or chair lightly with your butt, then push through your heel to return to standing.

Benefits:

  • Strengthens the glutes, quads, and hamstrings, particularly focusing on unilateral leg strength.
  • Improves balance and proprioception (awareness of body position).
  • Helps correct muscle imbalances between the legs.
  • Can be performed with body weight or added resistance for progression.

3. Bulgarian Split Squat:
How to:

  • Stand in front of a step or platform with one foot elevated behind you.
  • Lower your body by bending your front knee and lowering your hips towards the ground.
  • Keep your chest upright and shoulders back.
  • Press through your front heel to return to the starting position.
    Benefits:
  • Targets the quads, hamstrings, and glutes, with an emphasis on unilateral leg strength.
  • Improves balance and stability by requiring coordination between the lower body and core.
  • Increases flexibility in the hip flexors and promotes a better range of motion.
  • Can be intensified by holding dumbbells or using a barbell for added resistance. 

4. Reverse Lunge:
How to:

  • Stand with feet hip-width apart, holding dumbbells by your sides if desired.
  • Step back with one foot, lowering your body until both knees are bent at 90-degree angles.
  • Keep your chest up and core engaged.
  • Push through the heel of your front foot to return to the starting position.   

Benefits:

  • Targets the quadriceps, hamstrings, and glutes for lower body strength.
  • Enhances coordination and stability by challenging balance in a different plane of motion.
  • Can be performed without weights for beginners or with added resistance for advanced trainees.
  • Improves functional movement patterns for activities like walking and climbing stairs.

5. Lateral Lunge:

How to:

  • Stand with feet wider than hip-width apart, hands on hips or clasped in front of you.
  • Shift your weight to one side, bending that knee while keeping the other leg straight.
  • Lower your body down as far as comfortable while keeping your chest lifted.
  • Push through the heel of the bent leg to return to the starting position.

Benefits:

  • Targets the inner and outer thigh muscles, as well as the glutes and hamstrings.
  • Improves hip mobility and flexibility by moving in the frontal plane.
  • Challenges stability and balance while engaging the core muscles.
  • Provides variety to traditional lunge movements for a more comprehensive lower body workout.

6. Curtsy Lunge:
How to:

  • Stand with feet hip-width apart, holding the ends of a resistance band in each hand.
  • Step one foot diagonally behind the other, crossing it behind your body.
  • Bend both knees to lower your body towards the ground, keeping your torso upright.
  • Push through the heel of the front foot to return to the starting position.

Benefits:

  • Targets the glutes, outer thighs, and hip abductors for a sculpted lower body.
  • Improves lower body strength and muscle symmetry by working muscles from different angles.
  • Engages the core muscles for stability and balance.
  • Adds resistance with the band for increased intensity and muscle activation.

7. Kettlebell Swing:

How to:

  • Stand with feet wider than hip-width apart, holding a kettlebell with both hands in front of you.
  • Hinge at the hips, allowing the kettlebell to swing back between your legs.
  • Explosively drive your hips forward, swinging the kettlebell up to shoulder height.
  • Control the swing as it lowers back down between your legs.

Benefits:

  • Targets the posterior chain muscles, including the glutes, hamstrings, and lower back.
  • Builds power and explosiveness through dynamic movement patterns.
  • Improves cardiovascular fitness and calorie burning due to its high-intensity nature.
  • Enhances grip strength, coordination, and proprioception.

Incorporating these exercises into your routine over the next 30 days can lead to significant improvements in strength, muscle tone, and overall fitness. Remember to focus on proper form, gradually increase intensity, and challenge yourself to push beyond your limits for optimal results!