A lot of people say they want an athletic build… but most of them are training like bodybuilders.
Now, there’s nothing wrong with that. Big muscles, heavy curls, mirror selfies, that’s all fine. But if you’re trying to move like an athlete? To actually perform? That kind of training isn’t gonna cut it.
Athletes train differently. They build muscle that works. Strength that shows up on the field, in the gym, or wherever life decides to test you. Power. Speed. Agility. Explosiveness. That’s the good stuff.
And here’s the thing, you don’t need a fancy facility or pro coaching to build that kind of body. You just need the right exercises and a little consistency.
Let’s get into it. These are the top 10 exercises that’ll help you build a body that looks the part and backs it up.
1) Power Cleans
If there’s one lift that checks almost every box, this is it.
Power cleans are a go-to in most serious athletic programs. They’re not just flashy or technical for the sake of it. They build real-world power. And they hit everything. Quads, hamstrings, glutes, traps, shoulders, calves, core, even your grip. Your whole body has to work together, fast and in sync, to make it happen.
The best part? It’s not just about strength. Cleans teach you how to move weight with speed. They train explosiveness you can actually use. Jumping higher, sprinting faster, hitting harder. It all connects.
If an athlete could only do one exercise for performance, it would probably be this. And if you’re chasing a strong, athletic body that looks like it belongs on the field instead of just in the mirror, cleans should be at the top of your list.
Squats are the foundation. If you care at all about being strong from the ground up, you need them in your training.
They’re not just for powerlifters or old-school gym bros either. Every legit athlete does some form of squatting. It builds power, balance, coordination, and leg drive. All the stuff that makes you explosive and hard to knock over.
And yeah, it hits a lot more than just your legs. Glutes, core, lower back, hips, even posture. You load up a squat and it demands everything to work together. That’s why it works so well.
Also, you’re not stuck doing just back squats forever. You’ve got options. Bulgarian split squats are brutal in the best way. Goblet squats help clean up your form. Jump squats build bounce. Air squats? Simple, but sneaky if you do them right.
Whatever version you choose, just don’t skip them. No one respects a top-heavy frame with tiny legs. You want the full look. The full power. Squat.
3) Bench Press
The bench press gets a lot of love. And for good reason.
It’s one of the classic tests of upper-body strength. Chest, shoulders, triceps, and even your core when you’re doing it right. Whether you’re trying to build size or just want to feel stronger up top, benching should be part of the plan.
And it’s not just about pressing a heavy bar. The bench teaches you how to generate force from your entire body. You plant your feet, tighten your back, grip the bar like you mean it, and drive. That kind of total-body tension carries over to more than just pressing.
Now, not everyone needs to chase big numbers here. But some version of the bench, whether it’s barbell, dumbbell, or even push-ups, should be in the rotation. Especially if you want an athletic look that’s balanced. No one’s impressed by a big squat if your upper body looks like it skipped practice.
4) Sprints
Sprints are another biggie in an athlete’s training. Athletes not only want power and explosiveness, but as the old saying goes, “speed kills!”
Speed can be a tremendous asset to many athletes; whether it is going deep on a passing route, a fast break in basketball, or stealing second base in baseball, having speed is essential.
Sprinting builds speed, but doing sprints in interval training will burn fat like crazy, which we talked about in this article. If you haven’t noticed, pretty much all sprinters have an athletic build.
5) Core Training
A strong core isn’t just about abs. It’s the engine for everything you do.
Your core includes your abs, back, and hips. These muscles keep you stable, help you transfer power, and protect you from getting wrecked by bad movement.
You don’t need a hundred crunches. Just focus on the stuff that actually works. Planks, bird dogs, dead bugs, ab wheel rollouts. Simple moves done right will carry over to everything else you train.
Strong core, stronger athlete.
6) Pull-ups
Pullups are one of those exercises that don’t lie. Either you can do them or you can’t. And if you can’t, well, that just means it’s time to fix that.
This movement hits your lats, biceps, forearms, and upper back in a way most machines only pretend to. It also forces your core to engage like crazy, especially once fatigue sets in and your body starts to squirm. There’s nowhere to hide on a pullup bar.
Start with assisted pullups if you need to. Use bands or a machine, whatever gets you up there. The goal is full range, solid control, no chicken-necking to reach the bar.
Check out this article to get yourself doing more pull-ups in a matter of weeks.
When it comes to getting an athletic body, few exercises are as effective as med ball throws. This simple yet powerful move can help you build strength, power and explosive speed – all essential qualities for any athlete.
There are many variations of med ball throws that you can do, but the basic move is simple. Start by standing with your feet shoulder-width apart and holding the med ball in both hands in front of your chest. From here, explosively throw the ball as high as you can, using your legs and hips to generate power. As the ball reaches its apex, catch it (or let it land) and immediately throw it back up again. Repeat for reps.
While med ball throws are great for athletes, they can also benefit anyone looking to build a strong and powerful body. If you want to give them a try, make sure to use a light weight at first until you get the hang of the movement. Once you have that down, increase the weight and intensity to challenge yourself further.
Rows are all about brute pulling strength. You want a thicker, stronger back that actually does something? This is where you start.
They light up your lats, traps, and biceps, sure, but you’ll feel them everywhere once the weight gets real. Whether you’re dragging a dude to the mat or stiff-arming someone on the field, rows give you that raw horsepower across your upper back.
9) Farmer’s Carries
Farmer’s carries are an excellent exercise that builds muscle, endurance, and massive grip strength.
Carry a set of dumbbells, kettlebells, sandbags, a trap bar, buckets of sand or anything else heavy. Try and carry your own bodyweight 100 yards; it’s not easy.
Lunges don’t look flashy, but don’t let that fool you. These things are sneaky brutal and wildly effective.
They hit your quads, glutes, and hamstrings while making your core and stabilizers earn their paycheck too. You’ll feel your legs working, sure, but it’s the balance and control that make lunges such a powerhouse for building real athletic muscle.
Walking lunges, reverse lunges, dumbbell lunges, whatever version you choose, just make sure you’re going low and pushing hard. The burn is part of the deal.
Honorable mention- Plyometrics
Plyometrics are very popular with athletes to build explosiveness, quickness, and agility. They involve many different jumps and other movements.
The most common plyometrics you see in a conventional gym is usually box jumps. Use caution when doing these, as they can lead to injury if you are not in good shape or do them incorrectly.
If you want to look like an athlete, you’ve got to train like one. That means focusing on movements that build real strength, power, and coordination.
The basics work. They’ve always worked. Squats, pulls, presses, lunges, and core work will take you further than any gimmick ever will. Show up, push hard, and stack those wins.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
