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Daily strength training for men to keep fit


Daily strength training for men to keep fit

Strength training is the best option if you want to keep your body lean and athletic well into your senior years. According to Matthew Maddox, AFAA, VP of sales and operations training for BODY20, this advantageous form of exercise aids in the development of a strong, powerful muscular foundation as well as the loss of body fat.

Today Maddox offers some of the top everyday strength training routines for men to maintain their fitness.

strength training

Maintaining physical fitness and strength is crucial for men, regardless of their age or lifestyle.

Engaging in daily strength exercises not only helps improve overall fitness but also contributes to increased muscle mass, improved bone density, and enhanced mental well-being.

In this article, we will discuss a range of effective daily strength exercises that men can incorporate into their fitness routine to stay fit, strong, and healthy.


Push-ups are a classic exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core.

To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest is a few inches off the ground, then push back up to the starting position. Aim for three sets of 10-15 repetitions.


Squats are a compound exercise that targets the lower body, primarily the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, toes slightly turned out.

Lower your body by bending at the hips and knees, keeping your chest up and your weight on your heels. Go as low as you can while maintaining proper form, then push through your heels to return to the starting position. Aim for three sets of 12-15 repetitions.

Dumbbell Rows

Dumbbell rows are an excellent exercise for targeting the muscles of the upper back, including the lats and rhomboids. Begin by placing one knee and the same-side hand on a bench, with your other foot firmly on the ground.

Pick up a dumbbell with your free hand and let it hang straight down. Pull the dumbbell up toward your ribs, squeezing your shoulder blades together, then lower it back down with control. Aim for three sets of 10-12 repetitions per arm.

Overhead Press

The overhead press is a compound exercise that primarily targets the shoulders and triceps. Stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height with your palms facing forward.

Press the weight overhead until your arms are fully extended, then lower it back down to shoulder height. Aim for three sets of 8-10 repetitions.


The plank is a core-strengthening exercise that engages the abdominal muscles, lower back, and shoulders.

Start by getting into a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from head to toe, engaging your core muscles.

Hold this position for 30-60 seconds, gradually increasing the duration as you become stronger.

Is it OK to do strength training everyday?

After exercise, your muscles need time to rest and recover in order to recover and grow stronger. Daily weightlifting can delay this repeating process, jeopardize your strength and size gains, and undoubtedly raise your chance of injury.

How often should men do strength training?

But even a little bit of exercise is beneficial. Short bursts of activity spread throughout the day might add up to positive health effects. exercising your muscles. At least twice a week, perform strength training exercises for all major muscle groups.


Incorporating daily strength exercises into your fitness routine is an essential step towards achieving and maintaining optimal physical fitness.

Push-ups, squats, dumbbell rows, overhead presses, and planks are just a few examples of exercises that can help men build strength, increase muscle mass, and improve overall fitness.

Remember to start with weights and repetitions that are appropriate for your fitness level and gradually increase them as you progress.

With consistency and proper form, these exercises will keep you fit, strong, and healthy for years to come.