Understanding the Basics of Strength Training: What You Need to Know

With the help of strength training or weight training, one can develop muscle strength to a great extent. But the person must exercise under the guidance of a qualified trainer because it can be risky otherwise. Yet, the truth is that if you have some knowledge and expertise about exercise, you can do it on your own. Continue reading to discover some easy-to-do workouts you can perform. But let’s discuss what strength training is.

Strength training exercises that make you feel stronger, healthier

Strength training exercises are essential for a stronger, healthier body for several reasons:

Build muscle mass

To get a healthy body it is essential to build muscle mass which is possible through strength training exercises. As we grow older muscle strength decreases and thus results in a slower metabolism. But with strength training, the person can build muscle mass and help to overcome the risk of chronic diseases.

Bone density

It increases bone density, which lowers the risk of fractures and osteoporosis. With growing age, our bones naturally lose density and increase the risk of injury. Thus strength training exercise maintains bone health and reduces the chances of injury.

Improves metabolic rate:

Strength training workouts improve metabolism. With the increase in muscle mass the ability to burn calories at rest increases. Thus it helps to maintain good health and lose weight.

Enhances functional ability:

Strength training exercises can help you to carry out daily tasks like carrying a backpack, moving groceries, or climbing stairs. You can increase your overall ability and the strengthening of muscles makes you independent even with growing age.

Improves mental health:

Strength training exercises have a good impact on mental health, it reduces the signs and symptoms of anxiety and depression. It boosts your confidence level which improves mental health as strength training exercise releases endorphins, which are natural mood boosters.

So it is clear from the above discussion that A stronger, healthier body both physically and mentally requires strength training activities. Additionally, it helps you maintain healthy body weight, lower your chance of developing chronic diseases, improve bone density, boost your functional ability, and improve your mental health.

Different exercises using body weight

Many different exercises use your body weight as resistance. Here are some examples:

Push-ups

To Start the push-ups, begin with the plank position with your hands shoulder-width apart. Lower your body till your chest touches the ground, then push back up to the starting position.

Squats

To do the squats stand with your toes pointing forward and your feet shoulder-width apart. Lower your body till your thighs are parallel to the ground then push back up to the starting position.

Lunges

Standing with your feet hip-width apart, perform lunges. While you take a step forward on one leg, squat down until your front knee is at a 90-degree angle. Once you’ve reached your starting position, repeat with the second leg.

Mountain climbers

A plank position with your hands shoulder-width apart is the starting position for mountain climbers. Quickly move to the opposite knee after bringing the first one close to your chest. As quickly as you can, keep switching your knees.

Burpees

Start your burpees from a standing position. Squat down, then jump your feet back up into a push-up stance with your hands on the floor. Do a push-up, then jump your feet back up to your hands and jump up as high as you can.

Glute bridge

Lay on your back with your knees bent and your feet flat on the floor to perform the glute bridge. Squeeze your glutes at the peak as you raise your hips towards the ceiling. Repeat the motion by lowering it to the starting position.

So these exercises are best to remain fit and active just by your weight. Also, these exercises can be done anywhere, anytime, and without any equipment.

Exercises using free weight

Here are some exercises that can be done using free weights:

Squats

In squats remember to keep your back straight and knees in line with your toes. Now place the weights at shoulder level and stand with your feet shoulder-width apart, bend your knees and hips to squat.

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