Free Strength Training Workouts

Welcome to this ever-growing library of free Strength Training Workouts!

What does ever-growing mean?

It simply means every week a new strength training workout is added, and that’s why I chose the abbreviation WOW (workout of the week). So, make sure you come back every week.

Did I already mention it’s a free strength training workout ;-)

What do you get here?

This page offers free strength training workouts for different training goals. Do you want to become stronger? Build some solid muscle mass? Become more explosive, or endure longer?

I’ve got you covered!

The best strength training workouts to become stronger, the best power training workouts to become more explosive, the best hypertrophy training workouts to build muscle mass, and the best strength endurance training workouts.

Table of Contents

Questions & Anwers

General questions

What are strength training workouts?

In short, a strength training workout is a strength training routine, that consists of different strength exercises.

In long, according to the 2nd edition of Physical Activity Guidelines for Americans from Health.Gov,  the definition of a workout is “A workout is a physical exercise routine that is performed to improve one’s fitness level. It can include a variety of exercises such as cardio, strength training, and flexibility training.”

So, now, what is the definition of a strength training workout?

The Penn State College of Medicine  defines a strength training workout as “Strength training workouts are exercises that focus on building muscle strength and endurance.” And continue to explain that “According to the definition from, strength training (or resistance training) is a type of exercise that causes your muscles to resist an external force. The force can be applied by your body weight, dumbbells, kettlebells, barbells, resistance bands, exercise machines, or several other tools.”

To make the answer even longer, what is my take on it?

To add to the definition of Health.Gov, the definition of fitness could be expanded to the 5 S of Fitness, strength, speed, stamina (endurance), suppleness (agility), and stretching (flexibility), as Verkhoshansky & Siff, describe them in their book ‘Supertraining’.

To add to the definition of the Penn State College of Medicine, it’s very important to understand, that strength training is more than just muscles. It’s about the neuromuscular system, which means, that muscles are activated by your nervous system. Solely focusing on muscles completely misses the point of the majority of strength training.

Specific questions

Who can do these strength workouts?

I’m glad you asked. The strength training workouts are not for everyone. You need to have developed the technical competencies to perform the exercises safely and correctly, and you need to have a minimum standard of strength levels.

(Remember, I am making workouts available, that have been followed by high-level athletes).

What do I do, if I don’t have a 1 RM (1 repetition maximum)?

If you don’t have a 1 RM, you can use the prescribed RPE to perform your training sets at the prescribed intensity.