I don't know if you are talking about upper limb strength or lower limb strength. Pushing action generally needs the assistance of triceps brachii, and stretching action generally needs the assistance of biceps brachii. You can exercise biceps brachii and triceps brachii. In addition, when you hold barbells, dumbbells, pull rods, etc. It is suggested that you hold your fingers full, which can effectively exercise your forearm muscles. If it's lower limb strength, it's simple. Get down.

Also, you must add enough protein after exercise. As the saying goes, eating three points makes you practice seven points. In addition, pure creatine powder can effectively improve the explosive force and endurance of muscles, but it is generally not recommended to eat this for two reasons. First, you are not a professional bodybuilder; Second, that thing has some side effects on the body. Eating too much will increase the burden on the kidneys.

Barbell VS dumbbell

Advantages of dumbbells

More suitable for beginners: it can exercise core muscle groups, improve body coordination and activate muscle fibers better.

Improve the imbalance of physical strength: this is a common situation for many beginners (after all, it is beneficial to the hands), and dumbbells can improve this very well.

Safer: Dumbbells can be made lighter than barbells.

Advantages of barbell

Can do more weight: Barbells can do more weight because they don't need to be stable and balanced.

It is more convenient to practice legs: some people say that dumbbells can replace all barbell movements, which is true for most muscle groups, but not for legs. Can you imagine a person doing a dumbbell squat with a lot of weight?

Perform explosive movements: Many explosive movements require barbells, and dumbbells can hardly complete these movements, such as snatch and clean and jerk.