Here are four strength-training exercises you can practice at home or in the gym:

Barbell squat 
(Three sets of 10 reps with a minute rest between each set)

This compound exercise primarily works your quadriceps and also trains hamstrings, glutes, lower back muscles and calves, working with the resistance of your body weight along with added weight from the barbell.

“Hold the bar on your chest, keeping your elbows tight and place the weight in your heels. Then bend your knees and drop down to the ground, rise up and repeat,” Brathwaite instructed.

Pull-up 
(Three sets of 10 reps with a minute rest between each set)

Bracing your core to engage the abs is key to mastering this exercise that works your back muscles and biceps.

To complete a standard dead-hang pull up, grasp the bar overhand or underhand with a firm grip. Then tuck your stomach in to make your body lighter and pull yourself up with your chin over the bar.

Bench press 
(Three sets of 10 reps with a minute rest between each set)

Get lifting.

A simple bench press involves lying with your back down on the workout bench and firmly planting your feet to help you generate power from the ground up. Then squeeze your shoulder blades together tightly to protect your shoulders and lift the bar straight up.

“The muscles you’re targeting are the chest, shoulders and triceps,” said Brathwaite.

Deadlift 
(Three sets of 10 reps with a minute rest between each set)

Plant your feet hip-width apart and wrap your hands on the bar outside your legs using an overhand grip, Brathwaite said. Your back should be in a neutral spine position from start to finish with shoulders down and back. The bar should graze your legs as you slowly lift up and down.