Together with 6 Essential Exercises for Endurance and Strength, you can increase your daily resistance and strength.

Every exercise has its own purpose; strengthening muscle structure, burning fat, toning, firming, to name a few, and every exercise needs the right conditions and effective execution. Even if you exercise every day, you may not be able to achieve your goal if you don't follow the right practices.

You can also take a look at our article on what to consider before you start exercising. In conclusion, if you are not achieving the results you want despite exercising all the time, returning to these 7 basic exercises can bring your endurance and fitness to the level you want.

Endurance Training

1. Squatting with Weights

Squatting with weights

Squats are an exercise that most people struggle to perform correctly, safely and effectively. Weighted squats are twice as effective as unweighted squats performed with your own weight. It provides much more intense control and strengthening in the hips, legs and core.

2. Pallof Press

pallof press training

The pallof press may seem complicated at first, but its effects and benefits are incredible. The resistance against rotation directly addresses the core. This strengthens the lateral abdominals, abs, lower back and glutes.

3. Building Back Muscle with Weights

Building back muscle with weights

Developing your back muscles can have an impact on your entire fitness story. Developing your back muscles with the dumbbell row helps to find balance and eliminate posture disorders. It reduces your risk of injury by ensuring you maintain the correct position during exercise practices.

4. Push-ups


Extremely classic and functional, push-ups are indispensable for upper body training, such as developing the front shoulder muscles, triceps and chest muscles.

5. Split Squat

Split Squat

Another method that is much more effective than squats with your own body weight: the split squat. This movement concentrates on finding balance and tightens the fixed muscles in the buttocks.

6. Buttock Tightening

Buttock Tightening

The glutes are one of the most important muscle groups in the body. This movement, which helps to tighten and strengthen the buttocks in both women and men, does not carry the risk of knee and hip injuries as in squat exercises.