Try This 15-minute Workout to Build Body Strength

Achieving a strong and fit body is often seen as a common goal amongst fitness enthusiasts. All it takes is proper guidance, discipline, hardwork, consistency and patience. If you are aiming to build a physique that can not only be practically pursued but also helps the body in being functionally strong, it’s crucial to follow a well structured strength training workout plan.  

Initially, it can be a challenging task for identifying the appropriate types of strength training exercises suitable for your body. But, by understanding the basics of strength training programs one can succeed towards achieving one’s fitness goals. Here is a complete guide for beginners on how to build body strength by performing a 15 minutes workout training.  

Benefits of strength building  

The primary goal of building body strength involves demanding exercises that are designed to improve your muscular strength and endurance. By enhancing the overall metabolic process, strength training effectively burns body fat and contributes toward building a physically strong self that can withstand more stress.  However if you are a beginner or someone who cannot make it to the gym, a Fitness Workout app can be invaluable. By incorporating the Fitness Workout apps into a daily workout routine, one can easily track their progress, get expert guidance on building body strength and also stay motivated.  

Basic Prep Up:  

Warm up routine  

Always  try to start  with a light warm-up  routine for 5 minutes in order to prepare your muscles and joints for the workout. On performing a good warm-up regime one can effectively increase their body’s blood flow, enhances flexibility, and reduces the risk of injury.  

• Head to toe stretching – 2 minutes  

• 1 set of Jumping Jacks or jumping rope routine for 30 seconds can help to elevate heart rate and warm up the entire body 

• If you want to increase flexibility of your legs, you can perform 1 sets of Leg swings with 10 reps for 40 seconds 

• Perform 1 sets of 10 sets Arm Circles for 1 minute in each direction to achieve upper body flexibility  

• Leg stretching exercises  

Try this 15-minute Workout to Build Body Strength 

 1. Weight training routine (for 7 to 8 minutes) 

As weight training is the key to strength training, it is important for you to choose weights judiciously or use weights that are not too heavy or too light. You can follow this structured plan of weight training routine to achieve your fitness goals. 

• Start with 3 sets of 5 reps Barbell Squats for 1 minute  

• Perform 3 sets of 5 reps deadlifts for muscle gain and building strength. Try to use enough weight that is required to complete a 1 minute session 

• For progressively challenging your muscles over time, 2 sets of 5 reps Bench Press is highly recommended. Perform for 1 minute by focussing on the form 

• Perform 3 sets of 5 reps Dumbbell Lunges for 1 minute to build lower body strength 

• Perform 3 sets of 5 reps Tricep Dips to enhance your upper body strength. 

• It’s ideal to use 5 to 10 pounds weight for women and  10 to 18 pounds for men.  

This entire routine can be done within 7 to 8 minutes.  

 2. Resistance training routine (for 5 to 7 minutes) 

Building strength by incorporating resistance training into your workout routine can help you build an overall body strength effectively. You can follow this 5 minutes effective resistance training that is designed to target multiple muscle groups and help in maximising your efficiency.  

• If you are aiming to engage back muscles and biceps to achieve your fitness goals then try to perform a 2 sets of 10 reps pull ups for 1 minute  

• You can perform 2 sets of Dumbbell shoulder press of 10 reps focusing on your shoulders and triceps for 1 minute 

• If you want to work on your biceps, perform 2 sets and 10 reps of Dumbbell Bicep Curls for 1 minute.  

• By performing 2 sets of 10 reps Barbell Deadlifts for 1 minute,you can enhance your total body strength. 

• You can also add 2 sets of 10 reps Dumbell lunges per leg for balancing and strengthening of legs.  

This entire routine can be done within 6 to 7 minutes with small breaks in between.  

 3. Tips for safe strength training 

• Always take a small rest between each set of exercises. 

• If you face discomfort or pain while doing any exercise, do not ignore it. Take a rest and if the pain still persists, consult with your fitness coach.   

• Keep yourself hydrated to avoid dehydration.  

• Try to keep a track of  your progress with the help of a fitness workout app. 

• Always focus on the correct form and technique to prevent injuries.  

Conclusion 

No matter where you are in your fitness journey, by incorporating the effectiveness of a strength training workout plan you are certainly going to  make a difference. On emphasising on proper form and techniques, these strength training workouts are committed to your fitness goals and a stronger body.