Want to build a stronger, leaner physique? Turn to heavy weights and start to see a better you!

In this age, many still believe that lifting weights, in general, can make them look buffed, like those bodybuilders we see on TV and in magazines. How much more when we’re talking about heavier weights, right?

Wrong! Not only does lifting hefty weights builds a strong body, but it also burns more fat and calories and prevents osteoporosis. However, it is also important to choose your weight carefully to avoid muscle and joint strains and injuries.

Tips on how to perform this workout:

  • Start easy and gradually progress to heavier weights as you go on.
  • Begin the workout with cardio to warm your muscles up.
  • Do 3 sets of 12 reps, with up to 30-second rest in between.
  • If you can do 12 reps with proper form easily, increase your load.
  • Perform this workout twice or thrice a week.

1. Dumbbell Rear Lunge

The dumbbell rear lunge is a strength exercise that works the glutes, hamstrings, and quads while also working the abs and shoulders.

Here’s how:

  • Stand tall with your feet apart as wide as the hips and each hand holding a dumbbell. Keep your arms by the sides.
  • Step back with the left foot around 2 feet, then bend your knees at a 90-degree angle for a lunge. Make sure to keep your abs contracted and your shoulders in line with the hips.
  • Extend legs and return to the starting position.
  • Do 12 reps, alternating sides.

2. Goblet Squat

The goblet squat primarily strengthens the lower body but also works the core and shoulders. It also improves posture and the mobility of the hip joints.

Here’s how:

  • Stand tall with your feet apart as wide as your shoulders and hands holding the end of a dumbbell vertically in front of the chest.
  • With a straight back, lower yourself into a squat until your thighs are parallel to the ground.
  • Extend your legs to the starting position to complete a rep.
  • Do 3 sets of 12 reps.

3. One-arm Dumbbell Row

This unilateral strength training exercise builds strength on one side of the body at a time. It works your back and core muscles while also focusing on strengthening the arms and shoulders.

Here’s how:

  • Stand tall with your feet apart as wide as the shoulders and your right hand holding a dumbbell.
  • Lean forward until torso is almost parallel to or slightly above the ground.
  • Begin to pull the dumbbell toward your body, retracting your elbow until it is just at or past the midline.
  • Lower the weight down in a steady, controlled manner to complete a rep.
  • Do 12 reps, then repeat the set on the opposite side.

4. One-arm Overhead Press

This unilateral training builds the strength of the upper body, especially the arms and the shoulders, and the core muscles.

Here’s how:

  • Stand tall with your feet apart as wide as the hips, knees slightly bent, your right hand holding a dumbbell directly above the shoulder, palm facing forward, and left arm by the side.
  • Engaging your abs, extend your right arm overhead and press the dumbbell toward the ceiling.
  • Lower your arm down to starting position.
  • Do 12 reps, then repeat the set on the opposite side.

5. One-arm Triceps Extension

Here’s how:

  • Lie on a mat with your knees bent and hip-distance apart, feet flat, your right hand holding a dumbbell, and the left hand down by the side.
  • Extend your right arm toward the ceiling.
  • Engage your abs and bend your right elbow, lowering the weight across your body toward the left shoulder.
  • Press back the dumbbell back up in line with the right shoulder.
  • Do 12 reps, then repeat the set on the opposite side.

6. Chest Press

A powerful weight and strength training exercise, the chest press builds the strength of the triceps, shoulders, and chest. It mimics the bench press and is great for improving muscular balance.

Here’s how:

  • Lie on a mat with your knees bent, feet flat on the ground, and hands holding a pair of dumbbells.
  • Bend your elbows at a 90-degree angle, bringing them out to the sides of the shoulders and just above the ground.
  • Press the dumbbells up toward the ceiling until arms are extended and weights are in line with the midline of the chest.
  • Return to the starting position. Do 3 sets of 12 reps.

Lifting heavy weights offers numerous benefits, and if you don’t know this yet, it’s high time you start to challenge yourself and add bulkier weights to your routine. Say hello to a stronger, more toned you with this heavyweight workout!

How do you strengthen your muscles? Which one’s your favorite move? Tell us in the comments below; we’d love to hear from you!

6 Awesome Heavy Weight Workouts For A Strong Body