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6 Key Exercises To Build Strength Quick

Watch as James Forrester of UFIT guides you through some fundamental exercises to build strength and power.

Here are some tips you can look to:

1. Kettlebell Swings (3 X 10 reps per arm)

Tip: Hike up the kettlebell for a powerful swing.

Benefits: Burn fat, tone and define posterior chain and shoulder muscles.


2. Kettlebell Lunges (3 X 12 reps per leg)

Tip: Achieve firm footing before your lunges to avoid tripping.

Benefits: Work your glutes, quads, and hamstrings, while building leg strength and increasing stability.


3. Straight Arm Dumbbell Raise (3 X 12 rep per arm)

Tip: Keep an arm straight out to maintain balance.

Benefits: Shred your shoulders and biceps.


4. Press Ups (3 X 20 reps)

Tip: Keep your elbows close to your ribs. Slowly lower yourself down and explode as you come up to build power.

Benefits: Build your shoulders, back, chest, and engage your core. It's essentially a full-body workout!


5. Barbell Hip Raises (3 X 5 reps)

Tip: Ensure your weight is supported by your shoulder blades and your feet.

Benefits: Build your glutes, calves and hamstrings.


6. Pull Ups (3 x To Failure)

Tip: Keep a wide-grip to build your lats. Explode as you pull yourself up and slowly control going down.

Benefit: Get a V-shaped taper on your physique, and build your upper body.


To gain strength, you should also be taking supplements that'll aid your growth — namely creatine and protein. Here are some products we'd recommend to help you with achieving your gains:

From L to R, clockwise (click through to purchase!): MyProtein Impact Whey Isolate 2.5kg ($98); MuscleTech Nitro-Tech 4lbs ($85); MaxiNutrition Cyclone 1.26kg ($99); MusclePharm Creatine 300g ($29).