Regular exercise plays a key role in maintaining a strong and healthy body. However, with so many workout options available, it can be hard to decide which ones truly work. No worries—we’ve rounded up 10 essential exercises to help you build strength, endurance, and balance.
1. Lunges
This exercise improves stability, strengthens the lower body, and enhances mobility.
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Stand upright with feet hip-width apart.
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Step forward with one leg, lowering your body until the front thigh is parallel to the ground. Keep your knee aligned with your foot.
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Push back to the starting position and repeat on the other leg.
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Complete 3 sets of 10 reps per side.
2. Push-Ups
A simple yet highly effective upper-body movement that engages multiple muscle groups.
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Start in a plank position with your hands under your shoulders.
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Lower your body by bending your elbows, keeping them close to your torso.
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Push yourself back up to the starting position.
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Perform 3 sets of as many reps as possible.
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Modify by dropping to your knees if needed.
3. Squats
This powerful lower-body exercise builds strength and improves flexibility.
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Stand with feet slightly wider than shoulder-width apart.
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Engage your core and lower your body as if sitting in a chair.
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Ensure your knees stay aligned with your toes.
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Push through your heels to return to standing.
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Do 3 sets of 20 reps.
4. Standing Overhead Dumbbell Press
A great compound movement that strengthens the shoulders, upper back, and core.
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Hold a dumbbell in each hand at shoulder height.
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Press the dumbbells overhead until your arms are fully extended.
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Slowly lower them back to the starting position.
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Complete 3 sets of 12 reps.
5. Dumbbell Rows
This exercise enhances upper-body strength, particularly in the back and arms.
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Hold a dumbbell in each hand and hinge slightly forward.
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Pull one dumbbell toward your chest while keeping your core engaged.
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Lower it back down and repeat on the other side.
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Perform 3 sets of 10 reps per arm.
6. Single-Leg Deadlifts
A balance-focused movement that targets the hamstrings and glutes.
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Stand with a dumbbell in one or both hands.
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Shift your weight onto one leg and extend the other behind you while lowering the dumbbell toward the ground.
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Return to the starting position with control.
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Do 3 sets of 10–12 reps per leg.
7. Burpees
A full-body workout that builds endurance and strength.
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Start in a standing position.
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Squat down and place your hands on the floor.
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Jump or step your legs back into a push-up position.
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Jump your feet back in and explosively leap into the air.
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Complete 3 sets of 10 reps.
8. Side Planks
This core-strengthening move improves stability and endurance.
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Lie on your side with your legs stacked.
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Prop yourself up on your forearm, ensuring your body forms a straight line.
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Hold for a few seconds before lowering back down.
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Repeat 3 sets of 10–15 reps per side.
9. High Planks
A simple yet effective core exercise that works the entire body.
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Start in a push-up position with hands under shoulders.
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Engage your core and maintain a straight line from head to heels.
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Hold the position while taking deep, controlled breaths.
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Perform 2–3 sets of 30-second holds.
10. Glute Bridges
This move strengthens the glutes, hamstrings, and lower back.
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Lie on your back with knees bent and feet flat on the floor.
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Press through your heels to lift your hips, forming a straight line from shoulders to knees.
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Squeeze your glutes at the top before lowering back down.
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Do 3 sets of 10–12 reps.
Next Steps
If these exercises start feeling too easy, challenge yourself with progressive overload by:
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Increasing reps (e.g., adding 5 more per set).
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Using heavier weights.
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Incorporating jumps into movements like squats and lunges.
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Switching to time-based sets instead of counting reps.
Stay consistent, push your limits, and enjoy the benefits of a stronger, healthier body!
