The Only Strength Exercises You Need to Build Brute Force and Power
Any veteran lifter will tell you there's weight-room strong, then there's do-anything functional workout strong. Some guys just have that brute strength—the ability to move awkward, ungainly loads in positions you often don't have a lot of leverage. You don't have to be a rugby player to benefit. The best strength exercises make you more formidable when carrying groceries, juggling kids, and schlepping luggage into the overhead bin.
While most people frequent the gym to build a better physique (e.g. bigger arms, a broad chest, developed legs, and the coveted six-pack), we urge you to make your goal in 2025 to get stronger, which will bulletproof your body.
What follows are the most effective strength exercises to get stronger and more explosive. These are foundational to powerlifters, but you don't need to go that heavy.
Best Strength Exercises
“Brute strength is pure, unthinking, animalistic strength that’s available any time,” says Robert Herbst, personal trainer, coach, and 18-time world champion powerlifter.
You can’t be gassed after one rep, though.
“Twenty thousand years ago, you’d kill a mammoth, butcher the mammoth, then bring the pieces back to camp, so you have to have some endurance—that’s raw, brute strength.”
You can’t always train at max levels to get and stay in peak condition. In fact, as with any program, you need to start easier, with relatively low weight and higher reps (6 to 12), to get the form down pat. “Your form will deteriorate under max weight, so you have to get it right first,” Herbst says.
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Next, you work in the 5-rep zone at 65 to 75 percent of your max, going for up to 8 sets, with a minute rest between to build your strength endurance. Do that for 6 weeks for a really solid base.
“Then it’s time to get literally strong,” says Herbst. “To do that, you have to use near-max weights, doing singles, doubles, or triples, with sufficient rest that you can actually do that—it could be 7 to 10 minutes between sets, so you’re 90 percent recuperated from the last set.”
After a successful training cycle, deload for a couple of weeks to come back stronger than ever.
1. Deadlift
James Michelfelder
How to Do It
To start, place the instep of your feet directly under the bar, toes slightly pointed out, and knees soft.
With straight arms, hinge the hips back into roughly a half-squat to reach the bar, keeping your head up.
To initiate the lift, brace your abs, pull the “slack” out of the bar (so it comes up against the plates), and flex your lats.
Press your feet into the floor as you bring the bar up along the legs, pushing your hips forward once the bar clears the knees and clenching your glutes at the top.
With control, lower the bar back down to the starting position.
That's 1 rep.
2. Barbell Back Squat
James Michelfelder
How to Do It
To make sure you get low in your squat, start with your feet slightly wider than shoulder-width and toes slightly turned out.
Set the bar on your shoulder blades, step away from the J-hooks, and take a deep breath while bracing your core.
Lower yourself down as if you’re sitting in a chair with your knees straight out.
When you hit the bottom, use the stretch reflex to blast out, driving your hips forward and keeping your head up.
That's 1 rep.
3. Barbell Bench Press
James Michelfelder
How to Do It
To start, lay on a flat bench press and grip the bar slightly wider than shoulder-width apart.
Squeeze your shoulder blades together, maintain the arch in your back, and keep your glutes in contact with the bench the entire time.
Squeeze the bar to activate the traps and tuck your elbows as you lower the bar, bringing it in line with your chest.
Explode the bar up and slightly back so it locks over your chin.
Thats 1 rep.
Related: Master the 5x5 Workout to Build Strength, Muscle, and Power
4. Barbell Shoulder Press
Beth Bischoff
How to Do It
Stand either with feet shoulder-width apart, or staggered one in front of the other to prevent arching the lower back, to start.
Brace your core and press the barbell overhead as you exhale.
Lower the bar back down to your collarbone, chin, or the middle of your face, if going too low stresses out your shoulders.
That's 1 rep.
5. Bentover Barbell Row
James Michelfelder and Therese Sommerseth
How to Do It
To start, stand while holding a barbell with a double overhand grip.
Lift the bar from the rack and hinge forward until your torso is slightly above parallel to the floor.
Lift the barbell up towards your sternum, keeping your elbows tucked.
Pause and hold at the top of the movement and then slowly lower the barbell back down.
That's 1 rep.
Pro Tip
“Form should be as strict as possible—no jerking the weight up,” says Herbst. “Only with very heavy weight should you use a little pop to get the weight going.”
6. Farmer's Walk
James Michelfelder
How to Do It
To start, squat down and grab a dumbbell in each hand.
Engage your core and pull your shoulder blades back.
Step forward and begin walking keeping your head up and core engaged throughout the movement.
Continue walking for your desired time or distance.
Pro Tip
“A good starting weight is one half of your max deadlift,” Herbst says. “So if you deadlift 400 pounds, it would be 200 pounds, or 100 in each hand.” Work up to body weight in each hand—or more. “Keep your abs tight as if you are bracing yourself to be punched,” says Herbst. “Don't let your upper back round, because that’ll put too much stress on your spine.”
Related: 10 Exercises to Make the Best Upper-Body Workout of All Time
7. Sledgehammer Hit
Marius Bugge
How to Do It
Stand with your feet planted and slowly raise the sledgehammer up over your shoulder.
As you swing the sledgehammer head behind you, bring your top hand toward the top of the handle.
As you swing the sledgehammer down, push your hips back and bend your knees, sliding your upper hand down the shaft.
That's 1 rep.
8. Clean Pull
James Michelfelder
How to Do It
Stand with feet hip-width apart and bend down to grasp the bar at shoulder width, to start.
Keep your lower back flat, chest up, and eyes looking forward.
Begin extending your hips to pull the bar off the floor—keep your weight on your heels and your shoulders directly over the bar as it rises.
When the bar reaches the top of your thighs, explosively extend your hips, shrug the bar, and come up onto your toes.
Control the bar back to the floor.
That's 1 rep.
9. Front Squat
Beth Bischoff
How to Do It
Set the barbell on the squat rack at your shoulder height, to start.
Position the bar across the front of your shoulders, keeping your elbows high.
Step back with your feet shoulder-width apart.
Squat down by bending your hips and knees, keeping your chest up.
Drive through your heels to stand back up.
That's 1 rep.
10. Clean and Press
Beth Bischoff
How to Do It
Stand with feet shoulder-width apart.
Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder-width apart.
Extend your hips to lift the bar off the floor.
When it gets past your knees, jump and shrug the bar so momentum raises it and you catch it at shoulder level.
Brace your abs and stand tall, then press the bar straight overhead.
Reverse the movement to return to the start position.
That's 1 rep.
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