If you are bored of the same old workout routine and are not feeling the zing while working out, it may be time to change things up a bit with some advanced strength training exercises. A mistake that most people make is that they aren’t mentally or physically prepared for advanced strength training. One must always begin slowly with such exercises. Hence, make sure that you have mastered all the intermediate exercises before you move on to these advanced routines.

In the article below, you are going to learn how to convert beginner-level exercises to advanced exercises. These strength training routines might take time to master; try not to overexert yourself.

Front Squats

Front squat is an effective exercise that helps strengthen your quads, glutes, abs and core, and adding pause between REPS (repetitions), can take them to the next level. This will help your body to work harder and keep your back straight while supporting the weight. 


Try to position the barbell across your lower back, bend your knees towards the floor, and push your bottom into the squat position. Try to maintain full tension, and hold the position for five seconds. Apply pressure on your heels and return to a standing position.

Squeeze Press

The squeeze press is similar to the chest press, but there are some variations. If you squeeze a pair of dumbbells while performing the chest press, there will be an increase in your time under tension, giving a boost to your shoulder and pecs.


Begin by taking the chest press pose, and actively press the ends of your dumbbells together, and continue squeezing the ends together while you press the dumbbells straight over your chest. Lower the weights until your elbows dip just below the height of the bench. Continue this routine.

Reverse Crunches

Crunches are an exercise that is useful for your core and abdominal muscles. Adding a twist to this exercise will help you convert an easy routine into an intense advanced strength training workout. This will aid you to minimize momentum from your legs, and assist you to use power from your abs to raise your hips from the ground.


Lie on your back with your knees bent at a right angle and keep your calves parallel to the ground. Place your hands behind your head. Your chest must be open and your elbows spread wide. Use your hips to provide you the strength to lift yourself off the floor, and draw your knees towards your chest.

Continue this routine.

Sitting Down Shoulder Press

Sitting down while doing a shoulder press is one of the most advanced strength training exercises. The reason is simple, while you sit down, you aren’t able to use your hips to assist with the lifting process. Sitting down focuses the weight on your arms and makes the exercise more difficult.


To perform the exercise, follow these steps: Sit upright on a mat with your legs extended in front of you in the shape of V. Take either a barbell or dumbbells and press them over your head. Press your legs and heels firmly into the floor to make yourself stable. Lower the weight back on your shoulders, and maintain careful control, and repeat the process.


Advanced strength training exercises can be a difficult translation, hence it is necessary that you do these safely and work into them slowly. If you are going to add these strength training exercises to your workout routine you will need some excellent equipment, and what's better than OTG strength training equipment? We will help you reach your full potential.