6 Best Fitness Exercises for Men

For men, regular exercise is essential to maintaining high testosterone levels, abundant energy, and overall physical health. Men naturally possess more muscle mass, which can be enhanced through specific workouts. Here are six highly effective exercises that can help men build strength, boost metabolism, and maintain a powerful physique.

1. Squats

Squats are a powerhouse exercise for the lower body. They target a large portion of the body's muscle groups, including the legs, glutes, and lower back. Consistently performing squats can deeply stimulate and tear muscle fibers, promoting muscle growth and strengthening joints and bones. Weighted squats can further enhance muscle power, while variations of squats can challenge your limits and improve explosive strength.

A smiling man holding a weight plate.

2. Pull-Ups

Pull-ups are a staple in many men's fitness routines. They effectively work the muscles in the arms, back, and shoulders, helping to sculpt a strong upper body. Beginners can start with assisted pull-ups using resistance bands or by performing lower-bar pull-ups. As your muscle strength improves, you can progress to standard pull-ups.

A group of people doing a child’s pose in a yoga class, stretching on their mats.

3. Push-Ups

Push-ups are a classic upper-body exercise that is accessible to most people. They strengthen the chest, shoulders, and triceps. Achieving more than 30 standard push-ups indicates a good health index, while completing 40-50 push-ups or more signifies excellent physical fitness. How many can you do?

4. Back Extensions

Back extensions, also known as hyperextensions, target the lower back, glutes, and core muscles. This exercise enhances balance, stability, and explosive power. Completing a set of back extensions can significantly boost your endurance and patience.

5. Burpees

Burpees are an intense full-body exercise designed to improve cardiovascular fitness, coordination, and fat burning. They help lower body fat percentage and maintain a healthy physique. Aim for 5 sets of 20 burpees each day, with 30-second intervals between sets. A woman in a starting position on a track, preparing for a sprint.

6. Planks

Planks are excellent for building core strength and improving endurance and balance. Holding a plank position for over three minutes demonstrates good physical fitness. How long can you hold a plank?