Seven Key Strength Training Moves That Deliver Results

When asked about the most beneficial form of exercise, the Cardiologists at the Sarah Bush Lincoln Heart Center were unanimous in their response: Strength training.

Over time, fitness experts have identified a handful of exercises that offer the most return on your effort. These compound movements work multiple muscle groups at once and are staples in most effective strength training routines:

1. Squats
Works: Legs, glutes and core
Why: A powerful lower-body move that builds strength and stability.

2. Deadlifts
Works: Hamstrings, glutes and back
Why: One of the best full-body exercises for strength and posture.

3. Bench Press
Works: Chest, shoulders and triceps
Why: Builds upper-body power and muscle mass.

4. Overhead Press
Works: Shoulders, arms and core
Why: Enhances shoulder strength while challenging your core

5. Pull-Ups or Chin-Ups
Works: Back, arms and core
Why: Excellent for upper-body strength and muscle tone.

6. Rows (Barbell, Dumbbell or Bodyweight)
Works: Back and biceps
Why: Great for improving posture and pulling strength.

7. Planks
Works: Core, shouldersglutes
Why: A go-to for building a stable, strong core.

Pictured: Layton Hall, Exercise Specialist at the SBL Center for Healthy Living

Need Support Getting Started?

If you’re ready to begin strength training but aren’t sure how to tailor a plan to your needs, the Center for Healthy Living at Sarah Bush Lincoln is here to help. Talk to your primary care provider about a exercise prescription to the CFHL or schedule an appointment with one of our exercise specialist, to get guidance, accountability and a program that works for you, no matter your current fitness level.

In order to schedule an appointment with a personal trainer at the Sarah Bush Lincoln Center for Healthy Living, you must be a member of the Mattoon YMCA.

Mattoon Area Family YMCA

221 N 16th Street

Mattoon, IL 61938

217-234-9494

Hours:

5 am – 9 pm – Monday – Friday

7 am – 5pm – Saturday

12 pm – 4pm – Sunday

Center for Healthy Living

1004 Health Center Drive, Suite 110

Mattoon, IL 61938

217-238-3488

Hours:

5 am – 8 pm – Monday – Thursday

5 am – 7 pm – Friday

7 am – 3 pm – Saturday & Sunday

Please note the information in this blog is not a subsite for medical care. You should always consult your doctor for more details.