What does The Hulk, Thing and Superman have in common? If you guessed “strength” then you are absolutely correct! These guys are able to pick up 3 ton cars and throw them at their assailants as if they were tossing a goose down pillow on a Serta mattress.

Wouldn’t it be nice to have that kind of strength. Unfortunately unless you are involved in some kind of experiment or chemical explosion (and you survive) that makes your skin as tough as teflon and muscles bigger than a rhinoceros’ shoulders then don’t hold your breath.

Don’t give your hopes up, you can be strong without any of that happening. Here is a list of total body exercises you can do to build upper body, core and leg strength.

Upper Body

  • Spiderman push ups
  • Froggers
  • Tricep Dips


  • Ankle Taps
  • Reverse Crunches
  • Russian Twists

Lower Body

  • Calf Raises
  • Single Leg Squats
  • Bodyweight Squats

Total Body

  • Plank
  • Bear Crawl
  • Inchworm

Strength building not only helps create a great physique it also aids weight loss and has a major impact on mental and emotional health. So don’t hesitate to implement these moves into your routine daily or use these as a routine and alternate the focus of the body part.

You never want to work the same muscles back-to-back you are just asking for injury and muscle fatigue. So, for example if Monday you choose to work legs you will not work your legs on Tuesday. Even if you don’t feel sore, don’t do it. You might have DOMS, which is short for delayed onset muscle soreness.

Lastly remember that when you workout, especially strength training you are breaking down your muscles. This makes sleep and rest days very important. If you don’t give your body the time it needs to recover then you are less likely to build muscle.

Another thing to remember is that in order for you to build strength you need to have good nutrition. Your body is going to need fuel to not only keep going strong, but also build muscle. Make sure your plate is well rounded with fruits, vegetables, carbohydrates, fats and protein. With such a wide variety it should not be hard to find delicious ways of filling your plate with healthy foods. Some favorites listed below.


  • Bananas
  • Apples
  • Blackberries


  • Broccoli
  • Zucchini
  • Asparagus


  • Oatmeal
  • Quinoa
  • Barley


  • Avocados
  • Salmon
  • Nut butters

Happy strength building! What exercises do you like to do to build strength?

Teena Cathey

Teena Cathey is a certified personal trainer who focuses on endurance and energy training. She runs two group fitness boot camp classes called Go Harder in Detroit, MI. Teena is author of the free ebook, How to Find The Right Personal Trainer. When not with clients Teena enjoys painting, playing basketball or with her dog Mister. She’s very social, follow her on... Read More

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