Best 10 Full Body Strength Training Exercises for Advanced Lifters

As an advanced lifter, you may find that your strength training routine needs an upgrade to continue making progress. With busy schedules and limited time, finding effective full body strength training exercises can be challenging. The good news? You can achieve a powerful workout in a short amount of time using the right exercises.

Quick Stats Box

• Total time: 30-35 minutes (including warm-up and cool-down)
• Equipment needed: Dumbbells, kettlebell, resistance bands, or barbell (optional)
• Difficulty level: Advanced
• Calories burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
   • Purpose: Increase heart rate and blood flow.
2. Bodyweight Squats - 1 minute
   • Purpose: Activate lower body muscles.
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Purpose: Mobilize shoulder joints.
4. Hip Openers - 1 minute
   • Purpose: Improve hip mobility.
5. High Knees - 1 minute
   • Purpose: Engage core and legs.

Full Body Strength Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------------------|-----------|------|----------------|------------------------------------------|-----------------------------------| | Barbell Deadlift | 6-8 reps | 4 | 90 seconds | Keep your back flat and chest up. | Use a lighter weight or perform kettlebell deadlifts. | | Push-Up to Renegade Row | 8-10 reps | 3 | 60 seconds | Maintain a straight line from head to heels. | Perform on knees for an easier version. | | Bulgarian Split Squats | 8-10 reps each leg | 3 | 60 seconds | Front knee over ankle, back knee drops straight down. | Use a chair for support. | | Kettlebell Swing | 12-15 reps| 4 | 45 seconds | Hinge at the hips, not the knees. | Use a lighter kettlebell or perform bodyweight hip hinges. | | Pull-Ups (or Assisted Pull-Ups) | 6-8 reps | 4 | 90 seconds | Squeeze shoulder blades together at the top. | Use a resistance band for assistance. | | Plank to Push-Up | 10 reps | 3 | 60 seconds | Keep your body in a straight line. | Hold a plank instead of transitioning into push-ups. | | Dumbbell Thrusters | 10-12 reps| 3 | 60 seconds | Full squat before pressing overhead. | Use lighter weights or perform bodyweight squats. | | Lateral Lunges | 10 reps each leg | 3 | 60 seconds | Keep your weight on the heel of the lunging leg. | Step back into a reverse lunge instead. |

Cool-Down (3-5 Minutes)

1. Forward Fold Stretch - 1 minute
2. Child's Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)

Complete in: 30-35 minutes

Conclusion and Next Steps

Now that you have an effective full body strength workout tailored for advanced lifters, aim to incorporate these exercises into your routine 2-3 times per week. Progress by increasing weights, reps, or sets as you become stronger. Remember to listen to your body and modify exercises as needed to avoid injury.

For those looking to elevate their training further, consider personalized coaching with real-time feedback to ensure optimal form and results.