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Balanced strength training will involve all the major muscle groups. Try these strength exercises for an all round workout.

Push-ups are an under-rated exercise. Push-ups are ideal for working out the triceps muscles located in the back of your upper arms, and also the pectoral muscles in the front of your chest. Push-ups use your own body weight as resistance.
The perfect push-up. Face the floor with hands flat on the floor and slightly further apart than your shoulders. Your feet should be apart at a comfortable distance. Lower your chest while slowly bending your elbows. Do not let your back arch or sag. Keep going until your chin almost touches the ground. Return to the original position and repeat. It is important to keep control of the movement.
Biceps curls will tighten and tone the biceps muscle in your upper arm. This exercise is performed standing up straight with feet slightly apart. Holding weights or dumbbells, your palms should be facing out. Keeping your elbow close to your body, bend your elbow up slowly. Slowly return to starting position and repeat. Keep the movements controlled and do not swing your arm.
Triceps extensions will tone up the muscle in the back of your arm. Lying on your back, either on the floor or on a bench, place a dumbbell or hand weight in one hand. Your elbow should be bent at 90 degrees with your upper arm facing the ceiling. Slowly move the weight up towards the ceiling, straightening out your elbow. Bring the weight back down slowly. Repeat.
Bent-over row. This exercise is for working out the muscle at the back of your shoulder. This can either be done using a weight bench or standing up. When using a bench, have one knee resting on the bench and bend forward, supporting you with one hand. Holding your weight in the other hand, have you arm hang straight down from your shoulder. Lift the weight slowly until your elbow comes up almost to your shoulder. Slowly return to the starting position and repeat. If you don't have a bench you can bend your knees with your feet slightly apart, leaning forward with your hips.
Chest press. This exercise is great for strengthening your pectoral muscles which you have already used in the push-ups. Lying on a weight bench with your back flat and your knees bent, you will need a weight in each hand. Start with your arms out flat and at 90 degrees to your shoulders. Then bend your elbows so that your forearms are perpendicular to the floor. From this starting position slowly raise the weights until your elbows are not quite straight. Slowly return to starting position, being careful to not let your elbows go lower than your body. Repeat.
Squats work your thighs, both the hamstrings in the back and the quadriceps (or quads) in the front.
The perfect squat. Start with toes facing straight ahead and feet apart to slightly more than shoulder width. With your back straight, start descending, bending the hips, knees, and ankles. Your knees and ankles should stay facing straight ahead. Ideally you should be able to bend until your knees are at 90 degrees. However, if your knees aren't that flexible, just go as far as you can. Straighten up and repeat.
Calf raises work the muscles in the backs of your lower legs. Stand with your back straight, tummy tucked in, and feet slightly apart. Slowly go up onto your toes, pause, then go back down to initial position. Repeat.
Knee extension is an exercise that will strengthen your quadriceps by using a weight on your ankle. Sitting on a weight bench or chair, attach a weight to your ankle. Start with your foot hanging naturally. Slowly raise your lower leg until your knee is straight, pause, and return to start. Repeat.
Hamstring curl. This particular exercise requires a weight machine. Lying face down on a bench you will have the pad of the machine resting above and behind your ankles. You will then be bending your knees and bringing your feet up towards your butt. It is important to keep your back straight, do not arch it. Return to start slowly and repeat.
Leg press. Leg presses need a weight machine and will work 3 muscles in your legs: the quadriceps, hamstrings and calves, as well as the gluteus. Your feet should be about shoulder width apart on the platform. Keeping your back straight you will be straightening your knees. Return to beginning position and repeat.

Weight Training Exercises