Looking for a way to improve your cardiovascular endurance and muscular strength?
Look no further! These 5 are weighted exercises to gain muscular strength. I’m convinced when you add them into your routine, they will get your heart rate up and your lungs working. Let’s see why.
In this blogpost
- Why did I select the activities on this list?
- Before you dive in
- the 5 weighted exercise list
- to summarize
- continue your adventure
I love these exercises because they give me a fun and challenging way to add some variation in my workouts. I’m not a huge fan of doing hours of cardio. And this is a great alternative to more traditional cardiovascular exercises.
Why did I select the activities on this list?
Allow me to add this disclaimer first.
This is not supposed to be the be all end all list of best exercises ever. Maybe your favourite exercise didn’t make the cut and you are wondering why.
The main reason I have selected these exercises is because I have done and incorporated all of them in my own workout routines. Not only do I find them fun to do, I have also seen drastic improvements in my own muscular endurance.
Outside of having personal experience and seeing good results, I believe these could be very beneficial for you too.
Before you dive in
Always start with moderate weights to practise good form. After you have mastered the technique, and feel comfortable with the exercise, continue with challenging weights that you can use for multiple reps and sets.
Following the principle of progressive overload, when your strength improves, you’ll be able to add more weight.
These exercises do require fitness equipment like dumbbells, kettlebells, battle ropes, and weighted balls.
The great thing about these is that they are easy to store and perfect for a compact home gym.
And, if you want to work out with friends in a park, this set is portable too.
For the absolute beginners, I’ve also included a brief how to do the exercise and suggestions on how to create a set.
Let’s get moving!
The 5 weighted exercises list
#1 kettlebell swings
Kettlebell swings are perfect for people who want a total body workout in a short amount of time. This exercise involves all the major muscle groups, including the shoulders, back, hips, glutes, legs, and core. Not to mention, it’s a great cardiovascular workout.
If you’re looking to improve your functional strength, kettlebell swings are also a great option. This exercise helps improve the way your muscles work together to move your body. So not only will you see results in terms of strength and muscle definition, but you’ll also notice an improvement in your overall coordination and movement.
How to set up
With weighted equipment, always be mindful of how you pick up.
Stand in front of the kettlebell, feet shoulder width apart. The handle of the bell should be inline with the centre of your foot. If you need a visual cue, that would be just in front of your shoe laces.
With stiff knees bend over and grab the handle with both hands, palms facing toward your body.
Look in front of you, and point the chest as much as possible in the direction you are looking. This will automatically tilt the pelvis a bit and give you a flat back.
Pick up the kettlebell by rotating from the pelvis with a straight back.
How to swing
Keep both knees slightly bent as you drive backwards from standing position and lower kettlebell between legs before swinging it diagonally forward.
At the top of the swing forward, your arms are straight and parallel with the floor.
Always maintain control of the kettlebell when dropping back to slightly bent knees. With straight back and tight glutes the bell swings between your legs to complete the full range of motion.
Trust the hips forward to repeat for 12 to 20 repetitions and complete the exercise set.
#2 kettlebell snatch
The Single Arm Kettlebell Snatch is a great workout for your shoulders, chest, back, and core. This exercise combines different exercises in one dynamic movement to target and strengthen multiple muscle groups.
It’s a great way to improve your flexibility and strength while having fun. And the added bonus, improving strength in your muscles will help with everyday tasks and improve daily life overall.
How to set up:
Always practising good form when lifting up weights. This of course is to prevent injury and make sure you can keep on training. Even with lighter weights, it’s important to make it into a habit of lifting the kettlebell with proper form.
Stand in front of the bell. Keep your feet shoulder width apart. Toes can point slightly outward. The kettlebell should be aligned with the middle of your feet. If you need a visual reference, make sure the handle is just in front of your shoe laces.
With stiff knees bend and grab the kettlebell handle with your right arm, palm facing towards your body.
Slightly bend through the knees. Look straight forward, and you will notice that your chest will automatically rotate forward too. Make sure your torso is pointing forward as much as possible to straighten out your back.
Take a deep breath and tense abs and glutes. This will keep support throughout the movement.
With practice, this setup will take less than a couple of moments.
Pro tip:
Try to get into this position comfortably and fast. Adjust feet and knees accordingly.
If you have a mirror available, notice how your back flattens out when you rotate the torso.
Try to see what feels comfortable, while keeping a flat back. How far do you need to rotate your torso out?
How to snatch:
While holding your breath, rotate from the hips and with a fluent motion pull the bell upwards. Straighten your knees and when your chest is straight rotate your elbow inwards gently flipping the kettlebell to rest on top of the wrist.
At shoulder height, continuing the motion, you press the bell overhead and end with a straight arm and slight shoulder shrug to end the movement.
At the top of the movement, reverse the motion until the kettlebell is placed on the ground again. This completes the repetition for this exercise.
Depending on the set, repeat the motion with your right arm to conclude your set.
Switch hands and repeat the exercise to complete the full set.
#3 deadlifts (kettle bell, dumbbells)
Novice lifters seem to be intimidated by the deadlift. The first thought is mostly about bulky athletes pulling huge amounts of weights on a bar. I’m here to say that this exercise does not mean lifting huge amounts of weight and becoming a powerlifter.
The deadlift is one of the most effective exercises for strengthening your lower back muscles, activating your core, and boosting your metabolism.
It’s also a great exercise to master – it’s relatively easy to learn and doesn’t require any expensive equipment. It can be done with different types of equipment and using techniques that suit your training style and home gym setup.
There are multiple ways to perform a deadlift. There is a wide leg or sumo upright row with a dumbbell or kettlebell, there is a classic stiff leg deadlift with dumbbells or barbell and a suitcase deadlift to name a few.
No matter which one works for you this is a great exercise to incorporate in a weighted routine.
How to set up:
To keep things simple I will concentrate on a classic stiff legged deadlift with dumbbells held in each hand. Also referred to as suitcase deadlift. It’s a very accessible exercise that only requires dumbbells.
Make sure you can stand in between your dumbbells with legs shoulder width apart. Keep your toes rotated outwards a couple degrees. With stiff legs bend over and grab the handles of the dumbbell.
Pro Tip: depending on the type of dumbbells you have you might want to raise the dumbbell slightly, using sturdy material. No cardboard boxes please. This will make it more comfortable grabbing the dumbbell.
You will notice that your back is slightly arched and that’s okay. That will be solved in the next step. After you grab the handles, lift your chin and look forward. Make your chest follow and try to point the chest comfortably forward as far as you can. This will make your pelvis tilt a bit and flatten out your back.
You can slightly bend the knees to accommodate the reach of the dumbbells. Try not to lift the weight already.
How to deadlift:
Take a deep breath in and keep the core tight. At the same time engage your pelvic floor muscle (like you are trying to keep in pee).
With stretched arms, lift the weight in a straight line upward. Make sure the weight doesn’t dangle too far in front pulling you off balance. Likewise, don’t try to swing the arms backwards while moving up.
Your back should be straight and most of the upwards motion is coming from the rotation of the pelvis. Keep your core engaged and end the movement by pushing the pelvis slightly forward.
Pro tip:
Do not blow out and lose the tension in your core and pelvic floor. You are holding weight and this is not the moment to relax.
Going down is exactly the same but reverse motion. Rotate from the pelvis and with a straight back lower the weights. At the last third of the motion you can blow out while putting the weights back on the ground or supporting surface.
Note
Do not drop the weights, keep in control the entire range of motion. Control your breath and the tension in your core and pelvic floor.
Depending on the weight, repeat the exercise for 8 repetitions with heavy challenging weights or 12/15 repetitions with lower but challenging weights to complete the set. Repeat again and complete 3 to 4 sets in a routine.
In between sets, take a 60 to 90 sec break and stretch your back.
#4 sled push /rope pulls
Looking for a great workout that will work your entire body?
The sled push is an excellent exercise for overall conditioning and strength development. It’s a great full-body workout that will work both upper and lower body muscles.
If you are looking to blast a ton of calories, you found your match. Outside of burning a lot of calories with the sled push and pull, it’s also a great way to condition your overall body.
And let’s not overlook the functional training aspect. This exercise prepares you for real-life situations where you need to push or pull a heavy object. Pushing an overloaded stroller, shopping cart or piece of bulky furniture will be a walk in the park.
If you have never done resistance training before, or you have been working out for a while the sled push has a place in all fitness levels. Depending on your ability and exercise goals this should find a place in your workout routine.
The only downside is that you’ll need a sled and heavy resistance to get started. Not all gyms will provide this equipment. But if you find this, be sure to take advantage and you’ll be on your way to a great workout!
How to set up:
A standard sled has the handle side and the loading side. To up the resistance you can add plates to the sled. But to start out I suggest you get going with the sled by itself. This will allow you to get a feel of the equipment. And master technique first.
If you have never done a sled push before, be sure to start with the higher grip. This should set your body in a roughly 45 – 60 degree angle. With no to low weight this is perfect to get a good workout in. Using this angle also puts less stress on your lower back while pushing the sled forward.
Once you feel comfortable and have done enough workout sessions like this you can go to the lower grip. Putting your back at a 90 degree angle pushing the sled. This obviously will put more stress on your lower back.
Pro tip:
Pushing the sled for a solid minute as fast as you can over the turf is a great start. To make this a push pull exercise, at the handle side of the sled attach a battle rope. Make sure the rope is attached with a double knot and can be pulled without snapping loose.
Make sure that you don’t trip over the rope while pushing the sled over the turf
How to get going:
Load the sled with a challenging enough weight (or no weight when you’re just starting). Rule of thumb, you should be able to push this weight across the turf and back for 4 times. Taking small little breaks between the sets.
Stand behind the sled, the rope to the side so you don’t trip, and grab the poles at the top (for beginners) and lower for more advanced.
Engage your core and start pushing the sled forward as fast as you can. Making sure you use a natural stand and a straight back when pushing.Your foot contacts while running should follow your natural running position.
When the battle rope is completely stretched out behind the sled (or if you arrive at the end of the turf), let off the handles, turn around and sprint to the unattached end of the battle rope.
With a neutral back, and slightly bent legs, pull the sled back towards you. Keep your core and pelvic floor engaged.
When the sled is back at the starting position the set is completed.
Take a 60-120 sec break and repeat.
Pro tip:
This is a great exercise to do with a partner. Motivate each other while doing the exercise. And when it’s your partner’s turn you have the perfect opportunity to take the 90-120 sec break.
Always wear proper and supportive running shoes to perform this exercise. Make sure your shoes have enough grip to not slip away while running.
This is a very intense exercise, if at any time during this routine you experience pain or discomfort, stop immediately. Ideally you should always talk to a doctor or health provider explaining what you are about to undertake and get medical clearance and or advice.
If you have previous issues with your back, knees, hips and ankles, no matter how cool this looks, this might not be ideal to add to your fitness adventure just yet. Make sure you have talked to a physiotherapist and or sports doctor.
So what are you waiting for? Get out there and give the sled push a try!
#5 squat and slams slam ball
Slam ball exercises are a great way to mix up your workout and target muscles you might not normally work. This exercise is a combination of squats with overhead press. And will work your leg, core, back, arms and shoulders.
If you have never used weighted ball equipment in your routines, know that there are three main types of weighted ball- medicine ball, slam ball and wall ball. It’s important that you can differentiate the three workout ball styles.
If you want to know more about the different types of weighted ball equipment, have a look here before continuing. You don’t want to damage your equipment while doing exercises that aren’t suited for it.
For the squat and slam exercise we are using a slam ball.
Slam balls are much harder than medicine balls or wall balls, and have a weight of 10-30 pounds. Their heavy duty shell and no-bounce softens the impact and prevents it from breaking. Because it doesn’t bounce up, you’ll be forced to use your entire body to squat, overhead press and slam the ball to the ground.
This exercise will help to build power, strength and increase speed over time.
How to set up:
Depending on your level of fitness, choose a ball that you can lift for at least 10 repetitions, with good form.
Pro tip:
Start with lower weight for the ball for the first set and increase the weight with 5lbs increments when doing the different sets. This will show what weight gives you the best challenge overall.
When you do the exercise in your next routine, use the weight that gave you the best challenge and complete all your sets.
Keeping a workout log will help to see your gains over time and adjust the weight and repetitions over time
Start with the ball between your feet. Have your feet slightly wider than shoulder width.
I love doing this exercise for a solid minute and try to complete as many repetitions as I can.
How to get going:
With the ball between your legs, keep your chest pointed forward to keep a straight back and squat down. To do a full range of motion, aim to have your upper legs approximately parallel with the ground surface at the bottom of the squat motion.
It’s okay to have to dip a little bit lower so you can reach the ball. You should be low enough so you can grab the ball without having to round shoulders or upper back drastically.
At the end of the squat motion grab the ball firmly with both hands. Engage your core and pelvic floor before pulling the ball off the ground. When you rise upwards. push your hips upward first.
When your hips rotate up, your arms should lift the ball towards your chest. In the middle of the range, you will find your chest and arms above your pelvis.
The last part of the movement, straighten your knees and slightly push your hips forward. This will help to push the ball overhead.
End the motion with arms and legs straight and the ball pressed overhead.
With one fluid motion, as forceful as you can slam the ball to the ground in between your legs.
Because of the momentum, you will probably have your knees slightly bent and your arms straight in front of you. This is the ideal position to squat back down and repeat the exercise
Do as many of these as you can in 1 minute.
Pro tip:
To mix things up, try to do the same exercise but with two different weighted balls side by side. At the end of the slam, do a side step and position yourself correctly, ball in between your feet, before doing the squat and picking up the ball.
With just one piece of equipment, you can get an amazing full-body workout that will leave you feeling stronger and more balanced. Add this squat and slam to your fitness routine today, toning your body and gaining strength in a new exciting way.
To summarize
In this blog post, I’ve shared my five favorite weighted exercises that are both challenging and fun. If you don’t know where to start, every exercise has a “how-to-start” and a routine suggestion that will help get your heart rate up and your lungs working.
Are you looking for a way to improve your cardiovascular endurance and muscular strength without spending hours on the treadmill?
If so, weighted exercises may be the perfect solution for you.
Remember, always consult with a healthcare professional before starting any new exercise routine.
Are there any particular exercises that you love to improve your strength and cardio endurance?
Let me know [email protected]
Until next time and be well.
Continue your fitness adventure
Be sure to check out the articles we’ve linked below!
Have a look at how to improve your muscular endurance in my ultimate guide
Or if you are looking to do more than just weighted training, I’m sure you will enjoy the most effective activities to improve muscular endurance and find other ways to train
If you’re interested in learning more about the equipment have a look at:
Weighted ball equipment – an overview
Fitness sleds -an overview