Top 5 Advanced Exercises for Strength and Endurance That Changed My Fitness Completely

October 8, 2025 - By Plyfitess

Two years ago, I hit what every fitness freak fears: a plateau. I had been working out regularly for months, but I wasn’t getting any better. It was really aggravating that I could bench press the same weight, run the same distance, and look the same in the mirror. That’s when I chose to do advanced strength training programs that revolutionized how I think about fitness.

If you’re stuck in a rut or want to push your training to the next level, these five advanced workout moves might be precisely what you need. They are hard, work well, and are supposed to make you stronger and more durable at the same time. But be careful: these aren’t the kinds of workouts you usually do at the gym. They want to be respected, do things the right way, and rise slowly.

Let me tell you about the five strength-building exercises that not only helped me break through my plateau, but also changed how I think about fitness. By the end of this article, you’ll know why these exercises are so important and how to do them correctly.

Top 5 Advanced Exercises for Strength and Endurance That Changed My Fitness

Why Advanced Strength Training Exercises Matter

Let’s speak about why it’s vital to move on from basic movements before we start the workouts. A lot can happen to your body. After practicing the same job for 8 to 12 weeks, your muscles, heart, and neurological system get better at it.

Advanced training moves test your body in new ways by:

Getting numerous muscle groups to act together
Asking for greater help and stability
More time under pressure
Getting stronger while making your heart rate go up
Making patterns of movement more useful

These strength training exercises not only make you stronger, but they also make you a better athlete. They prepare your body for real-life challenges and provide you with the kind of fitness that helps you with all you do outside of the gym.

My Journey to Advanced Training

To be honest, I was embarrassed the first time I tried these routines. Even though I had been going to the gym for years and felt like a veteran, I suddenly felt like a beginner again. When I couldn’t complete a single proper repetition of a few moves, my ego suffered a hit.

But that feeling of being humbled was just what I needed. It taught me to put form before my ego and growth before perfection. These five workouts altered not only my body, but also my whole relationship with fitness after six months of daily practice.

The results were clear:

I was able to raise 40 more pounds off the ground.
I ran a mile 90 seconds faster.
Made my muscles look sharper than they ever did previously
Made my daily life more stable and balanced
Made me feel better about myself, both at the gym and outside of it.

Exercise #1: Turkish Get-Ups

Why It Changed Everything

The Turkish Get-Up is more than just a workout; it’s a dance of movement. This strength-building workout works your whole body in seven distinct ways, challenging your stability, coordination, and strength all at once.

When I first saw someone execute a Turkish Get-Up, I thought it was an extremely hard way to stand up while holding anything heavy. I was completely wrong. This exercise teaches your body how to work together and produces tremendous core strength and shoulder stability.

The Benefits That Surprised Me

Coordination of the full body: All of your muscles, from your toes to your fingers, need to work together.
Unilateral strength: Working on one side at a time shows and improves imbalances.
Core integration means that your abs function all the time to maintain your body steady while you move.
Shoulder health: When done appropriately, it produces powerful shoulders that won’t break.
Mental focus: needs full concentration and awareness

How to Perform Turkish Get-Ups

Starting Position:

Lie on your back and hold a dumbbell or kettlebell in your right hand.
Put your right foot firmly on the ground and bend your right knee.
To stay stable, stretch your left arm out at a 45-degree angle.
Push the weight straight up and keep your eyes on it the whole time.

The Seven Phases:

Roll to your elbow: Use your core to roll up onto your left elbow.
Elbow to hand: Push up from your elbow to your left hand.
Bridge: Lift your hips off the floor to make a bridge.
Sweep the leg: Pull your left leg under your body to get down on your knees.
Lunge position: Stand up from your knees and move into a lunge position.
Stand: Push through your front leg to stand up straight.
To go back to where you started, carefully undo each step.

My Progression Strategy

Week 1–2: Do the action without any weight, and pay close attention to how you do it. attern.
weeks 3 and 4. Put in a light dumbbell (8 to 12 pounds).
Week 5–8: Get to a weight between 15 and 20 pounds.
From weeks 9 to 12, work on getting your weight to 25 to 35 pounds

I began with simply my body weight and spent two weeks learning how to move. This foundation was crucial – rushing with weight would have been a mistake.

Exercise #2: Bulgarian Split Squats with Overhead Press

The Game-Changer Combination

Bulgarian split squats are already demanding, but when you add an overhead press, they become one of the best exercises for building strength in your whole body. This workout works on your core and shoulders while also making one leg stronger.

I didn’t know I had these problems until I completed this relocation. I had bad balance; my weaker leg was weaker than I thought it would be, and when I was fatigued, I really needed to work on my core strength.

Why This Exercise Is So Effective

Unilateral leg strength: This exercise makes each leg stronger on its own, so you don’t have to make up for it.
Balance and stability: These test your proprioception and balance systems.
Core integration: Your core works hard to keep your body straight.
Shoulder stability: Pressing things over your head while standing on one leg builds functional strength.
Time-saving: works several muscle groups at once

Proper Form and Technique

Setup:

Keep your distance of 2 to 3 feet from a bench or other elevated surface.
Put your back foot on the bench behind you.
Hold the dumbbells at shoulder height and get ready to press them over your head.
Keep your core strong and stand up straight.

The Movement:

Bend your front knee till your thigh is level with the ground to lower your body.
Press both dumbbells over your head as you go down.
Your dumbbells should be locked out above your head and deep in the squat at the bottom of the split squat.
Push through your front heel to get back to where you started.
As you rise, bring the weights back down to shoulder height.

My Training Protocol

This is something I do as part of my leg day routine:

Three to four sets for each leg
Do 8 to 12 reps for each leg.
Weight progression: I started with 15-pound dumbbells and now I use 25 to 30 pounds.
Rest for 60 to 90 seconds between sets.

The most important thing is to start with modest weights and work on your balance and coordination before adding more weight.

Exercise #3: Single-Arm Dumbbell Snatches

Power Meets Endurance

The single-arm dumbbell snatch is a strength training move that also helps you create explosive power. This workout builds incredible strength all over your body and is one of the finest methods to get your heart and lungs working.

I found this exercise while seeking for different ways to do Olympic lifts without a barbell. I found a way to get my heart rate up to cardiac levels while simultaneously getting a lot stronger and more powerful.

The Total-Body Benefits

Explosive power development: teaches your body how to produce force quickly
Cardiovascular conditioning: makes your heart rate go up a lot.
Hip hinge mastery: Teaches you how to properly open your hips
Core stability: Needs a lot of core work all the time
Grip strength: makes your forearms and hands incredibly strong.
Mental toughness: Working hard to get stronger

Step-by-Step Technique

Starting Position:

Put a dumbbell on the floor in front of your feet.
Put your feet a little wider than shoulder-width apart.
Get down on your knees and pick up the dumbbell with one hand.
Stand up straight and keep your chest up.

The Explosive Movement:

Push through your heels and swiftly expand your hips.
As the dumbbell moves up, pull it closer to your body.
When the dumbbell reaches your chest, quickly slip down beneath it..
With your arm fully extended, catch the weight over your head.
With the weight locked above your head, stand up straight.
Bring the weight back down to the starting position with control.

Programming for Maximum Effect

There are two ways I use snatches:

Power Development (3-4 sets of 3-5 reps per arm):

Heavy (40 to 50 pounds)
Rest for 2 to 3 minutes between sets.
Focus on quick hip extension

Conditioning Workouts (EMOM – Every Minute on the Minute):

A moderate amount of weight, between 25 and 35 pounds
Five snatches with each arm every minute for 10 to 15 minutes
Makes your heart and lungs stronger and helps you build power endurance.

Exercise #4: Loaded Carries with Variations

The Ultimate Functional Exercise

It might seem easy to do loaded carries—just pick up some weight and walk—but they are one of the best ways to build muscle. You may apply the strength you get from these workouts right away in real life.

I started performing carries as part of my regimen after reading about how they aid athletes. I found an exercise that benefited my posture, made my core stronger than any other movement, and made my grip stronger than any other movement.

Why Carries Are So Effective

Functional strength: lifting and carrying things in real life
Better posture: keeps the spine in the appropriate place when it is under stress
Core stability: Your midsection works all the time to keep you standing up straight.
Training your grip strength: makes your grasp stronger
Efficient use of time: Get the most done in the least amount of time
Changeable intensity on the fly

My Top Four Carry Variations

1. Farmer’s Walk

Hold heavy weights at your sides.
Walk for a long time or a long distance with good posture.
Makes the whole body stronger and more stable.

2. Suitcase Carry

Only carry weight on one side
Tests core strength by bending to the side
Great for correcting things that aren’t right

3. Front-Loaded Carry

Keep the weight at your chest.
Concentrates on making the upper back and core stronger
Improves your posture a lot

4. Overhead Carry

Walk with a weight above your head
The hardest test of shoulder stability
Strengthens your core in an amazing way

My Carry Protocol

I spend 10 to 15 minutes on carries at the end of my strength training sessions:

40 to 50 pounds for 40 to 50 feet for each variation in weeks 1 and 2
For weeks 3 and 4, 50 to 60 pounds for every 50 to 60 feet
For weeks 5–8, the weight should be between 60 and 70 pounds for every 60 to 80 feet.
Week 9–12: 70 pounds or more for every 80–100 feet

The idea is to keep your posture excellent the whole time. If your form starts to break down, the weight is too heavy.

Exercise #5: Renegade Rows

The Ultimate Core and Upper Body Challenge

Renegade rows are one of the hardest advanced training moves for your core and upper body. At the same time, they do a plank hold and a row with one arm. This workout made my core stronger and my upper body more stable more than anything else.

I saw renegade rows for the first time in a CrossFit exercise, and I recognized right away that they were strange. The combination of anti-extension core work and pulling strength creates a unique challenge that builds functional strength.

The Multifaceted Benefits

Anti-extension core strength: Teaches your core to stay still
Unilateral pulling strength: works on each side separately
Shoulder stability: The isometric hold makes the shoulder girdle work harder.
Grip strength: Holding something for a long time makes your grip stronger.
Mental toughness: needs focus and willpower
Time-saving: works on several muscle groups at once

Perfect Form Breakdown

Setup:

Start in a push-up position with dumbbells in your hands.
Keep your body in a straight line from your head to your heels.
Keep a straight line from your head to your heels.
Use your core and keep your hips level.

The Movement:

While in the plank position, row one dumbbell to your ribs.
Don’t bend or twist your hips; keep them straight.
Lower the weight to the ground with control.
Do the same thing on the other side.
Keep switching arms for the number of times you were told to.

Common Mistakes to Avoid

Hip rotation: Keep your hips square the whole time.
Hips that sag: Keep your plank stance the whole time
Too much weight: Start low and pay attention to your form.
Moving too quickly: Keep an eye on both the lifting and lowering stages.

My Training Approach

Beginner Protocol (Weeks 1-4):

Five reps for each arm in three sets
Dumbbells that weigh 15 to 20 pounds
Focus on keeping the plank position perfect.

Intermediate Protocol (Weeks 5-8):

Three sets of eight reps for each arm
Dumbbells that weigh 20 to 25 pounds
Focus on moving in a controlled way

Advanced Protocol (Weeks 9-12):

Four sets of 10 to 12 repetitions for each arm
Dumbbells that weigh between 25 and 35 pounds
Add different tempos (slow negatives)

Putting It All Together: My Advanced Training Program

When you combine these five strength training routines into a full program, they function best. This is how I plan my week:

Weekly Training Split

Monday – Upper Body Focus:

Three sets of three Turkish Get-Ups for each arm
Renegade Rows: 8 reps for each arm in 3 sets
Exercises for the upper body that are common
3 × 60 feet of overhead carries

Wednesday – Lower Body Focus:

Three sets of 10 Bulgarian split squats with press per leg
4 sets of 5 single-arm snatches per arm
Old-fashioned exercises for the lower body
Three times 80 feet of Farmer’s Walks

Friday – Total Body Integration:

Two sets of five Turkish get-ups for each arm
Three sets of six renegade rows per arm
Bag Holds: 3 x 40 feet on each side
Conditioning circuit with snatches

Progressive Overload Strategy

Weeks 1-4: Foundation Building

Put more emphasis on the quality of your movements than the number of them.
To get better at technique, use lesser weights.
Set a regular schedule for training

Weeks 5-8: Intensity Building

Slowly add more weight
Add repetitions to sets.
Add changes in tempo

Weeks 9-12: Performance Phase

Challenge weights to build strength
Combinations of complex movements
Advanced programming methods

Safety Considerations and Injury Prevention

These advanced workout moves are powerful but demand respect. Here are the safety protocols I follow:

Pre-Training Preparation

Dynamic Warm-Up (10-15 minutes):

Sequence for joint motion
Exercises to activate muscles
Drills to get ready to move
Less difficult variations of the primary exercises

Soft Tissue Work:

Foam rolling locations that are giving you trouble
Stretching that focuses on tight muscles
Pay attention to your shoulders, hips, and thoracic spine.

During Training Safety

Start light: Always start with weights that are too easy for you.
First, get your form right. Don’t give up your form for more weight.
If something doesn’t feel right, stop and listen to your body.
Go slowly: Add no more than 2.5 to 5 pounds every week.
Get enough sleep: Give yourself 48 to 72 hours between hard exercises.

Recovery Protocols

Sleep: 7 to 9 hours a night is best for healing.
Nutrition: Enough protein and calories overall
Hydration: Drink half your body weight in ounces of water every day.
Active recuperation means moving around a little on days off.
Stress management: These workouts are challenging, so you need to learn how to deal with stress in your life.

The Mental Game: Building Advanced Strength

Stress management: These workouts are challenging, so you need to learn how to deal with stress in your life.

The Mental Game: Getting Stronger in a Smart Way

Getting your body ready is only half the battle when it comes to these activities that increase strength. The mental part is just as important.

Developing Mental Toughness

Visualization: Take a few minutes before each set to see yourself doing the right form in your head. Picture yourself doing the movement perfectly.

Concentration and Focus: You need to pay full attention to these workouts. Don’t let anything else get in the way of your workouts. Be fully present.

Don’t rush your progress; It takes time to get good at more difficult routines. Don’t expect enormous changes immediately away; instead, applaud small steps forward.

Take on the Challenge: These moves are meant to be strenuous. They work because they are tough.

Building Confidence

Start with exercises that you can perform well, even if it means using very little weight or just your own body weight. You want to do even better and keep going when you do well since it makes you feel more confidence.

I keep a close eye on my development, not just my weight changes but also how my form, balance, and endurance evolve. Over time, these small victories build up a lot of confidence.

Nutrition to Support Advanced Training

These tough strength training programs need the right meals. This is how I changed what I eat:

Pre-Workout Nutrition (1-2 hours before)

Complex carbohydrates for sustained energy
Moderate protein for muscle support
Minimal fat to avoid digestion issues
Example: Oatmeal with banana and Greek yogurt

During Workout Hydration

16-24 ounces of water for sessions under 60 minutes
Electrolyte drink for longer or particularly intense sessions
Small sips throughout rather than large amounts at once

Post-Workout Recovery (within 30 minutes)

High-quality protein for muscle repair
Simple carbohydrates to replenish glycogen
Continue hydrating throughout the day
Example: Protein shake with fruit and milk

Daily Nutrition Support

Protein: 0.8-1 gram per pound of body weight
Complex carbohydrates for energy
Healthy fats for hormone production
Plenty of vegetables for micronutrients and recovery

Common Challenges and How to Overcome Them

Every person who attempts these advanced workout moves faces similar challenges. Here’s how to get around them:

Challenge 1: Coordination Difficulties

Solution: Break complex movements into phases. Master each phase separately before combining them. Use slow, deliberate practice rather than rushing through repetitions.

Challenge 2: Strength Imbalances

Solution: These workouts will instantly show any imbalances. To address them, spend more time on your weaker side and add strength activities that only train one side of your body.

Challenge 3: Cardiovascular Limitation

Solution: These movements are hard on the heart. Use traditional cardio to build your aerobic basis, and then slowly increase the density of your workouts.

Challenge 4: Motivation and Consistency

Solution: Instead of just end goals, set process goals. Instead of just trying to gain weight, focus on doing your workouts every day.

Challenge 5: Plateau Breaking

Solution: When progress stops, don’t just add weight; change things like the tempo, rest intervals, how often you train, or the types of exercises you do.

Measuring Your Progress

When you do these strength-building exercises, keeping track of your progress extends beyond merely noting how many pounds you lift. These are the stats I keep an eye on:

Strength Metrics

Weight for each activity
Most times at certain weights
How long to keep an isometric hold
Ability to keep your form even when you’re tired

Endurance Metrics

Getting your heart rate back to normal between sets
Ability to stay up with the technique for a few sets
Length of training session without breaking form
How hard individuals think they are working at the same moment

Functional Improvements

Balance and stability in everyday life
Your posture all day
How easy it is to lift and carry things in real life
Energy levels and health in general
Quality of sleep and how to deal with stress

Body Composition Changes

These workouts usually lead to obvious improvements, even though it isn’t the main goal:

More defined muscles
Better posture and carriage
Better athletic look
Better balance and proportion

The Long-Term Benefits

I’ve been doing these five strength training exercises for two years, and I’ve seen benefits outside of the gym as well:

Physical Benefits:

Exercises that put weight on bones make them denser.
Improved joint stability and injury avoidance
Increased muscular mass leads to a faster metabolism.
Better heart health with hard training
Regular hard exercise can help you sleep better.

Mental Benefits:

More self-assurance from learning hard skills
Hard training helps you deal with stress better
Better ability to focus and pay attention
More mental toughness and resilience
Better self-image and bodily image

Lifestyle Benefits:

More energy for everyday tasks
Better posture while you labor for a long time
Better achievement in other sports
Enhanced athletic performance in other sports
More happiness and pleasure with life in general

Your Next Steps: Getting Started Today

Are you ready to switch up your workout with these new moves? This is what you should do:

Week 1: Assessment and Preparation

Movement Screen: Use little or no weight to test your current level of fitness with each exercise.
Baseline Testing: Write down where you start for each movement.
Equipment Gathering: Get the weights, kettlebells, or other gear you need.
Schedule Planning: Set aside certain times for these tough workouts.

Week 2: Foundation Building

Master the Patterns: Focus entirely on movement quality
Light Loading: Use weights that feel almost too easy
Video Analysis: Record yourself to check form
Recovery Focus: Prioritize sleep and nutrition

Weeks 3-4: Progressive Loading

Gradual Increases: Add 2.5-5 pounds to exercises where form is perfect
Volume Building: Increase repetitions before increasing weight
Consistency Tracking: Aim for 100% adherence to your schedule
Problem Solving: Address any form or strength limitations

Long-Term Success Factors

Patience: It will take you months, not weeks, to thoroughly master these workouts.
Consistency: Practicing regularly is better than doing it once in a while with a lot of effort.
Progressive Overload: Slowly make your body work harder
Recovery: Give yourself enough time to relax and grow.
Learn more about how to use the right techniques and write code.

Transform Your Fitness Starting Now

These five strength training exercises changed my physique and the way I think about fitness. They taught me that true strength isn’t only about how much weight you can lift; it’s also about how well you can move, balance, and use your complete body.

The Turkish Get-Up taught me how important it is to move with purpose and awareness. Bulgarian Split Squats with Overhead Press showed me imbalances I didn’t know I had and helped me fix them. Single-Arm Snatches gave me explosive power that I could use in anything I did. Loaded carries gave me the kind of real-world strength that makes life easier. Renegade Rows made my core stronger, which helped my posture and made my back issues go away.

But maybe the most essential thing I learned from these advanced workout moves is that there is always another level to attain, always opportunity for progress, and always new challenges to take on.

Ready to take your training to the next level?

Choose one exercise from this list to get started. Pick the one that makes you the most excited or that helps you with your worst weakness. Get exceptionally proficient at that one before you add another one. Don’t rush through all five exercises as fast as you can. The idea is to build a foundation of strength, stability, and good mobility that will endure your whole life.

Don’t wait for the right time or the right gym setup. You may do these workouts in practically any setting with very little equipment. Your next workout is the start of your change.

Which of these five exercises for gaining strength will you learn first? You have a choice, but now is the moment to start.

These problems will help you become your best and most capable self. You only need to take the first step.