The 5 Most Important Muscle Groups and How to Strengthen Them
Learn about the five most important muscle groups and how you can easily strengthen them. Improve your balance, posture, mood and more!
August 19, 2021

All muscles are important. Strength and consistent development of your muscles is essential for injury prevention, mobility, stamina, and even improving your mood…

In fact, the CDC recommends doing “activities that make your muscles work harder than usual at least 2 days a week” for average adults.

It’s easy to understand that strengthening is important. But knowing what the most important muscle groups are and how to strengthen them is more difficult.

In this article you’ll learn the 5 most important muscle groups you should target and the best movements to strengthen them. But first...

Why Strengthening is Important

There’s tons of reasons why muscle strength is important.

Strengthening your main muscle groups improves posture, balance, and can help you avoid injury and long term chronic pain.

Muscle strength is also a great way to protect your bones as well as improve your mood!

Mobility and flexibility can also benefit from regular strengthening and stretching of the muscles.

What Are the 5 Most Important Muscles Groups?

Here are the 5 most important muscle groups you should know about:

1. Shoulder and back muscles

Slouching over our screens and sitting too much makes it crucial to work your shoulder and back muscles.

Your shoulder and back muscles help improve posture, balance, and vital functions like breathing.

Your shoulders and back muscles also feed into your abdominal muscles. Keeping your back and shoulders strong and mobile helps support your spine and core.

Depleted strength in your shoulder and back muscles can lead to undue stress from pain and poor posture.

So keep those shoulders and back strong with an exercise routine that adds movements targeting this important group of muscles.

2. Chest and arm muscles

It’s important to have strong arms and chest muscles because we use them for so many different things: when we reach for things, carry groceries, lift heavy objects.

In fact, we often take these muscles for granted because of how often we use them in our day to day.

Which is why strengthening this muscle group is vital. Chest and arm strength improves posture, balance, stability and stamina for tasks we carry out everyday.

Your chest and arms also feed into the same muscles as your abdominals. Having a connected back, chest, arms and shoulders help connect and support your core!

3. Abdominal muscles

This is a big one! Your abdominal muscles are always working because they are the muscles of your breath. So every time you take a breath you are using your abs!

That being said, it’s important to strengthen your abdominal muscles because your abs help support your spine and keep you upright while you work or sit.

Your abdominal muscles support all the movements you do including rotation, side bending, arching and curling.

4. Leg muscles

Having strong muscles in your legs is important for stability, balance, and for any sport you’re doing.

Your legs support you. Your largest muscle groups are also found in your legs, so it’s important to keep them strong and moving!

Leg strength also improves mobility and stamina for movements like walking, jogging or running, three of the simplest movement breaks available to anyone looking to add steps to their workout routine.

5. Calves muscles

Calves are so underrated but very important to keeping your lower body stable. Strengthening your calves is important for balance, control, and ankle stability.

Having strong calves can help you in various sports like running, tennis, basketball, and dance, as well as daily activities like climbing stairs, doing squats, and walking.

How to Strengthen the Most Important Muscle Groups

You can start strengthening these 5 important muscle groups at home or add weight for more challenge. Remember to breathe during the exercises. And don’t forget to stretch!

1. Shoulder and back muscles

Here are a few great exercises to strengthen your shoulder and back muscles:

  1. ~~Bent over rows (with weights)
  2. ~~Cobra pose
  3. ~~Crunches

2. Chest and arms muscles

Here are some simple ways to strengthen your chest and arm muscles:

  1. ~~Push-ups
  2. ~~Bicep curls
  3. ~~Pull-ups

3. Abdominal muscles

Working your core is next! Here are a few suggestions on how to strengthen your abs:

  1. ~~Toe taps
  2. ~~Planks and plank variations
  3. ~~Bird dogs
  4. ~~Crunches

4. Leg muscles

There are so many ways to strengthen your legs. Here are some of our favourites:

  1. ~~Squats and squat variations
  2. ~~Glute bridges
  3. ~~Lunges

5. Calves muscles

Last but not least, here are ways to strengthen your calf muscles:

  1. ~~Calf raises
  2. ~~Calf raises keeping knees bent
  3. ~~Single-leg calf raises

Feel stronger than ever!

You don’t have to train all of these 5 muscle groups on the same day.

In fact, many people prefer to split their workouts and focus on upper body on one day and lower body on another.

If you’re new to working out, here’s how to create a workout plan for beginners. Keep the 5 most important muscle groups in mind as you build your plan!

This is a great way to allow muscle groups to recover and still workout other muscle groups.

If you feel really sore, try incorporating stretching into your morning routine or before and after your workout. Stretching, as well as drinking lots of water, can help reduce delayed onset muscle soreness (DOMS).

Need some motivation to get you started? Try a fitness app to get you motivated to strengthen these 5 muscle groups!

There are so many awesome exercises to try out! So what are you waiting for? Start training!

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