Want Real Results? Just Add These 2 Exercises to Your Strength Training

Strength training can be as simple or complex as you want it to be. With endless workout programs and flashy exercises promising results, it’s easy to lose focus on what truly works. But here’s the thing: when it comes to getting stronger, building muscle, and improving overall fitness, there are two tried-and-true exercises that expert trainers swear by.

Ready to elevate your routine and maximize results? Let’s dive into these game-changing moves, why they’re essential, and how to incorporate them into your workouts effectively.

Why Strength Training Matters

Powerful black and white image of a muscular man deadlifting a barbell in front of a flag. | Want Real Results? Just Add These 2 Exercises to Your Strength Training—Expert Approved

Strength training isn’t just about bulging biceps or chiseling abs—it’s the key to functional fitness, injury prevention, and long-term health. By challenging your muscles with resistance, you improve bone density, metabolism, and overall mobility. And whether you’re a seasoned gym-goer or a beginner, having a solid foundation of effective exercises is crucial.

The 2 Exercises You Need to Add Today

1. The Deadlift: The King of Full-Body Strength

If you’re not already doing deadlifts, you’re missing out on one of the most powerful strength-building moves. The deadlift is a compound exercise, meaning it works multiple muscle groups at once. It primarily targets your posterior chain, which includes your glutes, hamstrings, lower back, and traps.

Why It’s Effective:
Deadlifts mimic real-life movements, like picking up heavy objects, and they engage nearly every major muscle group. This makes them an efficient choice for building strength and improving posture.
How to Do It Properly:
1. Stand with your feet shoulder-width apart, barbell on the floor in front of you.
2. Hinge at your hips, keeping your back straight, and grip the barbell with both hands.
3. Engage your core, push through your heels, and lift the bar to hip height.
4. Lower it slowly back to the ground, maintaining control throughout.
Variations:
- Trap Bar Deadlifts: Easier on the lower back, great for beginners.
- Romanian Deadlifts: Focus more on hamstring activation.

2. The Overhead Press: Upper Body Powerhouse

The overhead press might look simple, but don’t underestimate its power to transform your upper body strength. This exercise primarily targets your shoulders, triceps, and upper chest while engaging your core for stability.

Why It’s Effective:
Unlike machines, the overhead press forces you to stabilize the weight throughout the movement, improving core strength and balance. Plus, it enhances functional strength for pushing movements in daily life.
How to Do It Properly:
1. Hold a barbell or dumbbells at shoulder height, palms facing forward.
2. Engage your core and press the weight upward until your arms are fully extended.
3. Lower the weight back to your shoulders with control.
Variations:
- Seated Dumbbell Press: Provides more stability and isolates the shoulders.
- Arnold Press: Adds rotational movement for better shoulder activation.

How to Incorporate These Exercises into Your Routine

Adding the deadlift and overhead press to your program doesn’t mean overhauling your entire workout. These moves can complement your existing routine while delivering significant benefits.

1. Pair Them with Your Current Workouts

Perform deadlifts on lower-body days, ideally as your first or second exercise when your energy levels are high.
Save the overhead press for upper-body or push-focused days, alternating with bench presses.

2. Start with the Right Volume

Beginners should aim for 3–4 sets of 8–10 reps using moderate weights to master proper form. Advanced lifters can use heavier weights for lower reps (4–6) to maximize strength gains.

3. Prioritize Rest and Recovery

Both exercises are demanding, so give your body time to recover. Schedule at least 48 hours of rest between sessions targeting the same muscle groups.

Benefits of These Two Exercises

1. Improved Strength Across the Board

Deadlifts and overhead presses build functional, total-body strength that carries over into everyday activities.

2. Time-Efficient Workouts

Because these exercises engage multiple muscle groups, they deliver more results in less time compared to isolation exercises.

3. Better Posture and Core Stability

Deadlifts strengthen your posterior chain, while overhead presses engage your core, helping you stand taller and move more efficiently.

Common Mistakes to Avoid

Even the best exercises won’t work if your form is off. Avoid these common pitfalls to stay safe and see better results:

Deadlifts: Rounding your back, lifting with your arms instead of your legs, and starting with too much weight.
Overhead Press: Leaning backward excessively, failing to engage your core, and locking out your elbows too forcefully.

Why These Two Exercises Are Expert Approved

Expert trainers recommend the deadlift and overhead press because they’re functional, versatile, and scalable for any fitness level. They not only build strength but also enhance athletic performance, making them staples in any strength-training program.

Final Thoughts

If you’re serious about seeing results from your strength training, it’s time to focus on quality over quantity. By incorporating deadlifts and overhead presses into your routine, you’ll build strength, improve posture, and maximize your workout efficiency—all with just two exercises.

Don’t overcomplicate it. Stick to the basics, master your form, and watch your strength soar. Ready to take your training to the next level? Grab that barbell and get started!