Strength training commonly known as resistance training is the physical activity that helps you to improve your muscular strength by working on specific muscles with the help of weight machines or with your own body.
When it comes to strength training, you don’t need to do something fancy. All you need to do is some basic moves, patience, and consistency. When you first start strength training, you will feel like it’s very hard to build muscles, but with the passage of time, you will enjoy it.
The secret to creating an enjoyable and effective strength training routine is starting it with some goals and with some solid exercises that will help you to focus on each part of your body.
Health experts believe that it will help you improve your overall health. It will benefit your heart, improve your balance and posture, help you maintain your healthy weight, and strengthen your muscles and bones.
Strength training is not just for the bodybuilders who lift heavy weights in the gym. However, it is good for people of all ages to help them prevent muscle mass loss that occurs with aging.
According to The Physical Activity Guidelines For Americans, children and adolescents should make it their habit to have at least 60 minutes of workout three days every week. Adults should try to do intense muscle-strengthening exercises two days per week.
How does Strength Training Help Your Body?
If you want to improve your overall health and make your bones and muscles strong, you should probably make strength workouts your top priority. Due to its benefits, strength training has become a necessary part of most exercise programs all over the world.
There are many benefits of strength training that help your body to stay fit and healthy. Here are some of the major benefits is it
- It helps your body to become stronger.
- It helps you gain strength which allows you to perform your daily tasks easily.
- It helps athletes to improve their athletic performance by improving their speed, power, and energy.
- Helps your body to burn extra calories and maintain a healthy weight.
- It helps you improve your metabolism.
- It protects your bone health and muscle mass.
- It benefits your body’s balance, posture, and coordination.
- It helps people to prevent chronic diseases.
- It helps you to improve your blood and sugar levels.
- It can make you more flexible.
- It promotes a healthy lifestyle.
Strength training is based on basic movements like pushing, pulling, and lifting which helps your muscles to get stronger and improves your body coordination which is important for everyday activities.
You should take out a little time for strength training in order to have a healthier life.
What Are The Best Strength Training Exercises?
No matter what your age is, strength training is essential for the flexibility, mobility, and overall fitness of your body. One, at any age or any fitness level, can have these exercises at their home without going to the gym.
If you want to build strength and strong muscles, you need to use compound lifts and intense exercises that will help you get stronger muscles and bones in a short time. However, if you don’t have enough time or limited equipment, then there are 3 important exercises that you should add to your strength training program.
Here are 4 strength training exercises you should add to your fitness routine.
Number One: Squats
Squats are a strength training exercise, especially for beginners. Squats are a great way to build strength in the lower body by targeting your glutes and quadriceps.
A squat strengthens your bones and tendons around the leg muscles and helps you shed some weight from your ankles and knees. It improves your flexibility and strengthens your skeletal muscles mainly the spine and lower body.
Although squats are best for strength training. But if you add some extra weight, it will be best for you. You can add weight with the help of dumbbells or kettlebells.
Another best idea to improve squats is to include resistance bands. Resistance bands have different levels so that you can adjust them to what suits you better.
Number Two: Single-Leg Toe Touch
Single-Leg Toe Touch is an excellent exercise that helps you work on your balance and strength while targeting your hamstrings. This can be done at home without much space. This exercise engages small and quick-twitch muscles that we usually don’t engage while walking. Single-leg toe touch is also beneficial for your heart health and helps you burn some calories.
If you want to work on your lower body, you should consider this exercise as it is the best way to tone your lower body.
If you have balance issues, try this exercise near a wall that will support you if you need it.
Number Three: Hammer Curls
Hammer Curls is the best strength training exercise for building strong arm muscles and strengthening your upper body. This is the most basic but very effective exercise for those who want to build stronger muscles.
All you need to do is to hold equal-weight dumbbells in both hands. If you don’t have dumbbells, you can do this with cables or bands.
If you feel that hammer curls are too difficult to maintain proper form, you can lift one arm at a time instead of both arms.
The Bottom Line
If you are conscious about your muscles and bone, and you haven’t tried strength training, you need to start it now. Strength training is not only beneficial for your muscles, but it also provides numerous health benefits like preventing chronic diseases, and diabetes, and maintaining a healthy weight after weight loss.
Strength training is not just lifting heavy weights at the gym. You can do it at home by doing the above-mentioned exercises daily. It is for everyone, no matter what your age is.
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