Boost your confidence and self-esteem by including these exercises in your workout routine.
We’ve put together a list of effective strength training exercises that can help you both physically and mentally.
Studies indicate that resistance training is associated with an improvement in mental health and self-esteem.
Photo: Getty Images / Youngoldman
I see this research in action in my personal training clients.
Regardless of weight loss, clients tell me, “I am getting so much stronger!”
or “I can see my muscles now!”
or “I always feel better after my workouts.”
That boost in strength can also lead to a boost in confidence, self-esteem and body image.
Try some of the exercises listed below to see if your confidence gets a boost afterward.
What Is Resistance Training?
Here are some of the best exercises to build strength and make you feel strong and confident.
10 Best Exercises to Build Strength and Confidence
1.
You may be saying to yourself, “I can’t do a pull-up!”
Don’t have a gym membership?
Continue this progression until you’re strong enough to start pulling yourself up without assistance.
With practice and by building strength, you will make progress.
There are two basic modifications to make push-ups more accessible.
This is an easier variation that takes some of your body weight out of the equation.
Glute Bridges
The gluteal (buttocks) muscles are the largest muscle group in the body.
It’s important to ensure they are strong and functioning properly to prevent injury and reduce back pain.
Often the glutes get weak and lose function due to prolonged sitting.
Repeat and pay attention to where you are feeling the exercise.
Also, pay attention to what your abdominal muscles are doing throughout the exercise.
It’s natural for the abs to push forward as you’re in the bridge position.
Instead, activate them by pulling them in toward your spine.
Squats build strength, primarily in the lower body, by working the glutes and the quadriceps muscles.
They also recruit the core to stabilize the body throughout the exercise.
And there are a number of variations to explore once you’ve mastered your form.
It also feels great to be able to lift something heavy.
Deadlifts work the muscles in the glutes, hamstrings and core.
Start by practicing the movement with no weight.
Then add weight slowly as you build strength.
Like squats, deadlifts are versatile.
Biceps curls are an upper-body exercise that targets the muscles on the front side of the upper arms.
As with all resistance exercises, form is essential to help you get the results you want.
If you’re swinging the weight, you’re using more momentum than you are muscle.
Improving muscle tone in that area of the body is a great way to boost body confidence.
It can be done with minimal equipmentone dumbbell or kettlebell (or even a water bottle!)
This will ensure that you are primarily using your triceps.
Boat Pose
Building core strength is essential to basic body function.
Getting the right posture from the start is important.
Get into the correct posture and lean back.
Planks
Like boat pose, a plank is a static posture that engages almost every muscle in the body.
It is a core exercise but also recruits muscles in the upper and lower body.
The opposite can be true, too.
A 2023 study inPsychology International(formerlyPsych) suggests that a slumped posture is associated with worry and sadness.
Planks require no equipment and can be done anywhere.
There are several ways to modify and progress a standard plank.
The Bottom Line
Resistance training provides a unique sense of accomplishment compared to other forms of exercise.
You’ll be able to see the improvements and celebrate your successes as you become stronger.
