Have you ever wondered how strength training works? Looking to build muscle but not sure how to go about it?
Strength training or resistance exercises are physical activities designed to strengthen muscles and improve overall fitness.
Strength training is used for various purposes such as muscular endurance, to rehabilitate an injury, increase posture alignment and to increase lean muscle mass. Those engaging in strength training can do so by doing free weight exercises like barbells, dumbbells, cable machines and other gym apparatus.
How Strength Training Works?
It is important to speak to a doctor before beginning any exercise regimen. Warm up your muscles before beginning a strength training program and choose weights or resistance levels that tire the muscles after 12-15 repetitions.
As you become stronger, gradually increase the weight, and research has shown that one set of 12-15 reps is enough to build muscle efficiently.
Bodyweight strength training exercises
Bodyweight strength training exercises are an excellent way to build muscle and increase your overall fitness level. They require no equipment, making them accessible to everyone regardless of their budget or access to a gym. All you need is an exercise mat if the floor is too hard.
Lunges
Lunges are a great exercise for strengthening and toning the muscles in your lower body. They target your quadriceps, hamstrings, glutes, and calves, making them an effective way to build strength and improve balance. To do a basic lunge, start by standing up tall with your feet shoulder-width apart.
Step forward with your right foot and lower your hips until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure that your front knee doesn’t go beyond your toes. Keep your spine lengthened to keep your torso upright throughout the movement.
Squat to overhead raise
The squat to overhead raise is an excellent exercise for those looking to build strength and tone their muscles. It works the glutes, legs, core, back, shoulders, and triceps all in one movement.
To do this exercise correctly, start by standing with your feet slightly wider than your hips and your arms alongside your body. Then slowly lower yourself into a squat position before pushing back up and raising your arms above your head.
Planks
Planks are an excellent exercise for improving your core strength and stability. This exercise can also strengthen the muscles in your back, chest, and shoulders.
To do this exercise, you should rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged. It is important to maintain proper form throughout the entire duration of the plank. Try to hold this position for 30 seconds; if that’s too hard, start with 20 seconds.
Pushups
Pushups are one of the most popular and effective bodyweight exercises. They are simple to perform, require no equipment, and can be done anywhere. Pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals.
To do a standard pushup correctly, start in a plank position with your palms directly under your shoulders. Keep your back flat and brace your core as you lower your body by bending your elbows until your chest almost touches the floor. Immediately push yourself back up to the starting position. Repeat 8–12 times for maximum benefit.
Conclusion
Strength training is physical activity done to improve muscle and overall fitness. It can be done with weights or with bodyweight exercises such as lunges, squats, planks, and pushups.
Before beginning a strength training program it is important to warm up the muscles and gradually increase the weight or resistance level over time. These activities should tire the muscles after 12-15 repetitions for maximum benefit.
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