I'm Lisa Thiel, and this is how to get stronger by weightlifting. Whether you're looking to get strong for sports, or just for your everyday life, there are a couple of key concepts to consider. The first one is the type of movement. My suggestion is to do compound exercises, such as squats, dead-lifts, bench press, or shoulder press. The other one is to stick towards free weights, so dumbbells, barbells, kettlebells are gonna get you stronger faster. So the movement we're gonna talk about today is a shoulder press, and I have kettlebells here. No matter what you're using, the foundation is the same. You want your feet right underneath your hips, make sure that your core is tight the entire time. So I'm gonna grab these kettlebells, bring them up to my shoulder, get my feet right underneath my hips, my core is tight, gonna take a big breath in, exhale and push over my head. Bring back down in that same straight line to keep the shoulders safe. One of the best compound exercises is the barbell squat. What I mean by compound exercise is something that uses more than one muscle group. So positioning for a barbell squat. You want the rack to rest above your shoulders and below your neck. So you should have a nice little meaty cushion there. Hands are right outside of the shoulders, stand the barbell up, and again, make sure that you start with a weight that you're comfortable with. From here you're gonna do a same thing as a basic body weight squat, which is hips back, lower down to just below the knees, and then extend fully to that starting position.