Strength training involves the sets of exercises that help different muscle groups in the body to become stronger and more powerful. People with stronger muscles have additional strength and stamina for their daily activities. Persons with strong muscles are more likely to recover quickly from injuries and they burn calories more efficiently and effectively.
Benefits of strength training
- Help in raising the body metabolism. Muscles generally burn more calories than fat and this means that those with more muscles burn more calories.
- Builds muscles making one stronger and adaptable to rugged conditions
- Burns fat making one better health and attractive body.
- Increases one's confidence and self-esteem
- Improves coordination and balance.
Five most useful exercises for strength training.
- Squats - Squats are quite vital exercises that work almost every muscle in the lower body. These include hips, glutes, calves and thighs. Variations of squats exercises include; squatting with dumbbells, wide leg squat, front squat and barbell squats.
- Deadlifts - This exercise is considered as the mother of all bodybuilding exercises. It targets the entire back and burns fat over the whole body. It is advisable to maintain the proper posture and form when doing this exercise to avoid injuries.
- Pushups - Pushups represent compound movements that makes use of all muscles in the body. Muscles being worked on including the chest, abs, back, shoulders and triceps and work to the best of increasing the upper body strength.
- Lunges - Lunges work like squats and work most muscle parts of the leg including the hamstring, calves, quads and glutes. There are variations such as sliding reverse lunges, elevated lunges, sliding side lunges and low lunges.
- The Plank - This is a strength training exercise that works the abs, arms, back and legs. It focuses on the internal abdominal muscles.
Setting a strength training program.
Persons setting up their training program need to know the fundamental principles. These include;
- Overload - This involves building the lean muscle tissue by using more resistance than what your muscles are used to.
- Progression - This involves increasing your intensity with time in small bits of weight and avoiding plateau training.
- Specificity - This means that you should train to your goal without fail, to achieve the results.
- Rest and Recovery - Rest days are quite important in workouts to give the body enough time to adjust and repair tissues.
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