Functional Strength

 I don't advise using weight machines if possible,  they don't train functional movement patterns (In most machines your always seated which takes the glutes and core out the equation). 

Free weights and Calisthenics are a better way to go, as they activate the core,  and more muscles (promoting neurological coordination). Even with free weights try and do as many exercises you can by standing up so that you are always engaging your glutes and core (compound movements)

I personally prefer dumbbells when it come to free weights as they reduce imbalances between the left and right side of the body. I find them more comfortable than barbells which i find restrictive. If your going really heavy then you will need Barbells, but unless you are in a strong  competition, how much strength do you need ? Lets think more functional.

Climb a helicopter rope, or up a gutter pipe etc. 

Muscles also work in opposing pairs, so if we keep doing chest exercises and ignore back, there will be an imbalance there. Which will cause faulty posture and movement patterns. So whole body workouts which cover every muscle group is key to maintaining balance.

The following is a Basic balanced body weight workout to strengthen every muscle in the body. Most can be modified to single arm or leg exercises. Adjust reps and sets how you want, I would recommend 1 or 2 sets until failure or your desired number. 

Upper Body: Push Ups, Pike Push Ups, Chin Ups and pull ups, Dips (Inverted chin ups and pulls ups are easier versions for those that can’t do normal chin ups and pull ups yet).

Core: Dead Bug, planks and side plank.

Glutes:  Side lying hip abduction and Glute bridges (double or Single leg)

Legs: Squats (go low as you can - heel on floor all times), lunges, dead lifts (single leg), calve raises (double and single leg) shin raises

Research on some foot, hand and neck strengthening excercises.

Here are some neck excercises

 https://youtu.be/lWKMy4BETQM

So, all you need is a chin up bar or tall parallette bars which will cover all muscle groups. It is wise to learn all the muscles in the body and find exercises that target them, if we do strength and stretch exercises for each muscle group, we can keep the body in a good condition. The idea of training is to break the muscles down and then resting to let them repair to become stronger (it is recommended to rest at least for 48 hours between strength workouts to allow muscles to repair).

 

 

Gold Standard Body Weight Exercises

Aerobic (endurance) Exercises- skipping – mountain climbers – burpees – jumping jacks – running on spot

Upper Body - Push ups – Pike Push Ups - Triangle push ups - Pull ups - Chin ups - Inverted chin up and pull up – dips – wall slides

Core - Bird dogs - Dead bugs – Plank – Side plank - Fire hydrants – side lying hip abduction – Prone hip extension – Quadrant hip extension (donkey Kicks) – clam Shells - Glute Bridge – Single leg Glute Bridge – Bob and weave – boat

Lower Body – Calf raises – single calf raises – Squats - Lunges - Dead lifts - Single leg squats aka pistol squats, Single leg dead lifts - Quad and hamstring extensions

Total Body Strength - Crab walk - Bear walk - power walking and swimming are amazing for whole body.