Strength Training Exercises You Should Be Doing

WeightFitness_OmahaBarbellAre you wanting to lose weight and look toned? At Omaha Barbell, the best gym in Omaha, we want you to know this can happen with a few strength training exercises that work your core and the main areas of your body.

Strength training is a type of physical exercise that uses resistance to increase strength and endurance. It actually burns more calories than just cardio alone. Also, it can help you in all different parts of your life, whether you run or play a sport, or even if you’re just running after the kids. You will notice you won’t be out of breath as often, you will feel stronger, and not tired as easily. Now who doesn’t want that? Read below to find out 7 strength training exercises that are going to get you in shape and have you feeling great!

Chest, Shoulders, and Core

For this move you will need a set of stairs. Place your feet facing the bottom of the stairs and your hands 4 steps up (you will be in a push- up position). Tighten your core (abs and butt) and walk your hands, one at a time, up one step and then back down–15 times for each hand. This move will strengthen your core and even help you walk straighter and faster.

Legs and Butt

This exercise targets legs and butt by doing lunges. A lunge is a move done by standing with legs slightly apart and stepping with one foot forward while keeping the other foot firmly on the ground. Bend the front leg to a 90 degree angle while the back leg almost touches the floor. Keep doing this until you have gone across the floor, alternating legs (20 times for each leg). This exercise will improve your endurance, core, and flexibility. You will not lose your breath as easily when climbing rough terrain or stairs.

Chest, Shoulders, Abs, Core

Find an inflatable exercise ball (Omaha Barbell has many you can use) and roll of top of it stomach down until the ball is just above your ankles and your hands are on the ground in a push-up position. Tighten your abs, lift your hips, and roll your feet to the top of the ball so you’re in a V shape. Keep your legs straight and then return back to the push-up position. Do this 10 to 15 times or until your muscles feel fatigued. This move will strengthen the whole body and core.

Triceps and Chest

Get into a pushup position either modified (on your knees) or the standard push-up position and make a triangle with both hands touching. Do 12 to 15 push-ups this way. This works your triceps, which are very important when you lift or pull things, like opening a door.

Back and Biceps

For this exercise you will need a medium to heavy resistance band (We also offer these at Omaha Barbell). Wrap the band around one of the arms of our power rack door and while standing in a lunge position, pull the band straight down with one hand and then back up. Do 12- 15 times for each arm. This move can reduce lower back pain by working both muscles along the bottom of the spine.

Legs, Core, Butt

Use a rubber mat for this exercise to protect your knees and back. Bend your knees, keep your back straight up and down and head up. Then jump up until the knees are fully extended and land softly back to starting position. Do 10-15 times. Keep abs and butt tight. This helps your reflexes stay quick.


For this exercises you will need barbell weights, 5-10 pounds or more depending how much you can handle. You can go up over time. Keep legs shoulder-width apart and hold your arms down by your sides, palms facing up, while holding the dumbbell. Bend your elbow and bring the weight all the way up to your shoulder and slowly back down again. Do this 10-12 times per arm. This move can help when picking up or carrying a number of things that could have been straining you before.

Contact Omaha Barbell Today at (402) 594-4485

If you have trouble doing any of these exercises or need modernized moves for a bad knee or hip, call the #1 gym in Omaha, today at (402) 594-4485; we have certified personal trainers that can help you. At Omaha Barbell we are a family first and love to help others get in shape and accomplish all their strength goals. If you are looking for a gym where you will truly belong, check us out!

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