Building your body strength can sometimes become very complicated. As there are many exercises you can do to build strength you might get overwhelmed with the options.
To make it easier for you in this post, you will learn about four simple moves that will help you to get stronger and train your whole body.
With just 4 simple moves you will be able to workout your whole body and improve your overall body strength.
Building strength doesn’t have to be complicated, you can get stronger with four simple moves.
How to get stronger with four simple moves
To get stronger with four simple moves you need to do 4 simple exercises that will help you to train your whole body and gradually build your body strength. The four simple exercises you need to do to gain strength are the following – pushups, squats, planks and burpees.
As you read further you will know more about these 4 exercises and how they will help you to build your body strength. Doing these four simple moves will also help you to complete a full-body workout.
Move 1: Pushups
Among 4 simple moves, the first move or exercise is pushups. Pushups are a bodyweight exercise and don’t require any equipment to do and it’s easy to learn. Doing pushups may sound like a simple exercise but there are many benefits to it.
Pushups alone can help you to build your upper body and after doing pushups for some weeks it will also help you improve your upper body strength.
To get stronger and build body strength you have to do 3-4 sets of pushups.
Doing multiple sets of pushups is crucial when it comes to getting the best results from pushups.
And when you are doing pushups you should do pushups until failure in every pushup set. You can learn more about doing pushups in the article titled – pushup routine for beginners.
- You have to do 3-4 pushup sets
- You can do pushups every other day or do pushups for 2-3 days and take one day’s rest.
- When you are just starting to do pushups it’s ok to do fewer pushups but you should always do pushups until failure and do multiple pushup sets.
Move 2: Squats
The second move to get stronger is squats. As you have read earlier that pushups will train your upper body. Now it’s time to train your lower body.
Bodyweight squats are one of the best exercises to build your lower body and improve your lower body strength.
Here is the training plan to get stronger and build body strength by doing squats.
You need to do 2-3 sets of bodyweight squats.
In each set, you should try to squats until you feel like you can’t do any more squats then take a rest for 1 minute and then move on to the next set.
Or to make it simple you should do 40-50 squats in every set. And in the last set, you can do 30 squats.
- You need to do 2-3 sets of squats.
- In every set, you will be doing 40-50 squats and in the last set, you can do 30 squats.
- Between each set, you can take 1-minute rest.
- You should do squats after doing pushups.
- So, you can train every other day or train for 2-3 days and take one day’s rest. You should not do this workout for more than 5-6 days a week.
Move 3: Planks
The third move to get stronger and build body strength is planks. With the above two exercises, we have trained the upper body and lower body. Now it’s time to focus on building your core strength.
As I have already mentioned earlier – building body strength doesn’t have to be complicated. You can get stronger with four simple moves and with just 4 exercises you can complete a full body workout.
Now here’s how you should do planks.
You need to do 3 sets of planks. In each set, you have to be in a plank position for 30-40 seconds or give your best and be in a plank position as long as you can.
After each set, you will take a 30-40 seconds break and then move on to the next set.
As I have mentioned earlier – you should be doing all four exercises on the same day. So, you can workout for 3 days if you like. In that case, you can workout every other day. Or workout for 2-3 days in a row and then take one day’s rest.
You should know that in this workout plan you are doing pushups and squats which are good for building strength and improving your body shape but if you want to do them every day then you can overtrain your muscle groups. That’s why it’s recommended not to do pushups every day. You can follow this workout plan and workout for 5-6 days. But for most people, I recommend to workout only 4-5 days a week. Working out for 4-5 days will be enough to build your body strength and stamina over time.
- Do 3 sets of the plank.
- Be in plank position for 30-40 seconds or try your best and stay in plank position for how long you can.
- Take 30-40 seconds to rest between each set.
Move 4: Burpees
The last exercise out of these 4 exercises is burpees. Burpees are great for a full-body workout and engage major muscle groups in your body.
Also when you do burpees at the last step you end your burpees with a jump thus it incorporates some explosive movements in your workout.
You should do 2 sets of burpees. And you should do burpees according to your fitness level.
Or you should do 20 burpees in each set. So in total, you should do 40 burpees.
- Burpees engage your major muscle groups at the same time thus burpees will help you to work out your full body.
- You should do 2 sets of burpees.
- In each set, you should do 20 burpees or do burpees according to your fitness level.
- In between sets you should take 1-2 minute to rest.
Do these 4 Simple moves to get stronger
If you just do these 4 simple exercises in your workout then it will help you to build strength and improve your fitness level.
You should do pushups, squats, plank and burpees 4-5 days a week.
If you want to workout for more days then you can do this workout up to 6 days a week.
It’s important to take rest days in between workout days to give your body enough time to recover.
If you want to learn about more exercises then you can read the post titled – exercises you can do daily.
4 strength training movements that improve body strength
If you are looking for more than just 4 simple exercises to get stronger then I got your back.
In this section, I will cover four fundamental strength training movements that will help you to improve your body strength. I will also tell you what exercises fall into those fundamental movements.
The four fundamental movements are squat, hinge, push and pull.
Now I will tell you about those movements in more detail.
The squat is a simple yet vital strength training movement where you first stand firmly and then lower your body until your legs and thigh make a 90-degree angle then you stand up.
The squat is one of the most popular moves to train your lower body and build a serious amount of strength and power.
For bodyweight training, there are two types of squats – simple body weight squats and jump squats. Apart from these two squat types, there are many squat variations like sumo squats, Hindu squats, pistol squats and more.
When you are trying to build strength from doing the squat move you can do these exercises – lunges, normal squats, Hindu squats, step up, pistol squat etc.
But if you want to train for power there are specific squat moves that are optimised to build power. Here are some of the squat movements that are best for building power – box jumps, jump squats, TRX squat jumps, depth jump, rotational lunge swing etc.
The hinge movement is basically a workout that engages your hip. One of the best exercises that fall under hinge movement is the deadlift.
To build strength here are some of the exercises you should do – deadlift, roman deadlift and single leg deadlift.
Hinge movement to build power – power clean, kettlebell swing, one arm kettlebell power clean and one arm kettlebell swing.
The push movement is one of the most common fundamental movements that happens a lot during a workout session. In most cases, push movements are better to train your upper body. And there are a lot of exercises that fall under the category of push movements.
Here are some of the push movement exercises you should do to build strength – pushups, dips, ring dip, dumbbell benchpress and dumbbell overhead press etc.
To build power through push movement exercises you should do the following exercises – medicine ball chest press, and plyo pushups.
The last movement to get stronger from the four simple moves is the pull movement. This is also a common movement that happens while doing many exercises.
For building strength here are some of the pull movement exercises you should be doing – pull-ups and other pullup variations, dumbbell bent over row, horizontal rows and one-arm bodyweight rows.
To build power here are some of the pull movement exercises you should do – plyo pullups, campus plyo doubles and plyo horizontal rows.
If you have read this far then you already know that building your body and strength is not that hard. You can get stronger with 4 simple moves.
If you want a handful of exercises to build strength and power then you should do pushups, squats, planks and burpees.
These exercises will help you to build strength and helps you to complete a full body workout.
If you want to read about more exercises that will help you train harder then read this post.
FAQs on Get Stronger With Four Simple Moves
What are the 4 basic movements?
The four basic movements are push, pull, hinge and squat. Doing these four movements will help you to build your body strength over time.
Is 4 exercises a workout enough?
If you do it the right way then 4 exercises in a workout can be enough to train your whole body. You can do pushups, planks, squats and burpees. The most important factor here is how many sets of these exercises are you doing. To build strength you should do 3-4 sets of these exercises.
What are 4 activities that help build muscular strength?
The four activities that will help you build muscular strength are – doing bodyweight exercises, lifting weight in the gym, climbing stairs and doing heavy gardening work like digging the soil and lifting flower pots etc.
Is 4 sets enough for strength?
Yes, if you are doing 4 sets of any exercise then in most cases that will be enough for building your strength. But if you are not satisfied after doing 4 sets and you are not that exhausted then you can do up to 6 sets for some exercises to build strength.