Strength Training also known as Weight Training or Resistance training. It is a type of exercise where you use weights or resistance to build your muscles. Strength training exercises makes you fit , healthy and strong. It increases your confidence. It helps in lowering your risk of injury and falls. It plays a vital role in your fitness journey.
Benefits from strength training exercise are:
- Increases metabolism
- Build Joint flexibility
- Makes your bone stronger
- Helps you in getting leaner
- Helps you to lose weight
- Improves Cardiovascular Health
Best Strength Training Exercises
SQUATS
Squats are one of the best exercises for strengthening your lower body, the leg, glutes and back muscles. It helps enhance your core strength, balance & posture. It burns your calories and helps you to lose weight. Squatting also lowers your chances of injuring knees and ankles. It targets quadriceps and the hamstring muscles.
Let’s see how to do squats:
Stand straight with feet ,shoulder width apart , open your toes slightly out.
Now push your hips back, bend your knees, and lower down your upper body (means bent your knees to 90 degree angle).
Lift back up to stand through your heels.
Keep your back straight and core tight.
Keep repeating 10-15 reps , for 3 times.
Once you clear this, try to add weights.
Note: Squats are a simple but highly effective exercise that can be done anywhere, with or without added resistance, making them a cornerstone of any fitness routine.
Pull-ups
Pull-ups are an excellent upper-body exercise that targets the back, shoulders, and arms. It will improve your muscle strength.The benefits of pull-ups include enhanced upper-body strength, improved posture, and increased grip strength.They also help in developing functional muscle coordination, which translates into better performance in other activities and sports. While challenging, the progress you make with pull-ups is both physically rewarding and mentally motivating, giving you a real sense of accomplishment as you get stronger over time.
To perform a pull-up,
hold the bar with your palms facing outward, keeping yours hands just wider than shoulder-width apart.
Start by hanging with your arms fully stretched, keeping your body straight and your core tight.
Pull yourself up by driving your elbows down and back, bringing your chin above the bar.
Slowly lower yourself back to the starting position with control. Focus on maintaining good posture throughout the movement, avoiding swinging or jerking.
Note: If you’re new to pull-ups, start with assisted variations using resistance bands or a pull-up machine to build strength.
Deadlifts
Deadlifts are a powerhouse exercise that builds full-body strength, particularly targeting the lower back, glutes, hamstrings, and core.
To perform a deadlift,
Stand with your feet aligned with your hips, ensuring the barbell is over the center of your feet.
Bend at your hips and knees, gripping the bar with both hands just outside your knees. Keep your chest lifted, back straight, and shoulders pulled back.
Engage your core and push through your heels to lift the bar, straightening your legs and back as you stand tall.
Once you reach a fully standing position, reverse the motion by pushing your hips back and lowering the bar to the ground with control.
Deadlifts are incredibly effective for building strength, not only in the posterior chain (backside of the body), but also for improving grip strength and overall stability.
Note: By incorporating deadlifts into your routine, you’ll see improvements in posture, mobility, and strength, while also enhancing athletic performance. As with any compound movement, it’s crucial to maintain proper form to avoid injury. Start with light weights, focusing on technique, and gradually increase as your strength improves.
Push-Ups
Push-ups are one of the most accessible and effective bodyweight exercises for building upper-body strength. They target the chest, shoulders, and triceps while engaging the core and stabilizing muscles. Since they require no equipment, push-ups can be done anywhere, making them ideal for home workouts or when you’re short on time.
To perform push-ups:
Start in a plank position, with hands placed slightly wider than shoulder-width apart.
Lower your body by bending your elbows, while maintaining a straight body posture.
Push back up, straightening your arms to return to the starting position.
Note: Push-ups help improve muscular endurance and functional strength, making them a great complement to weight training. If regular push-ups become too easy, variations like incline or decline push-ups, or adding a clap between reps, can increase the challenge.
Bench Press
The bench press is a classic strength training exercise that focuses on building muscle mass and strength in the chest, shoulders, and triceps. It is often seen as the go-to exercise for those aiming to increase upper body power and push their limits. Whether you’re lifting with a barbell or dumbbells, the bench press allows for progressive overload, meaning you can gradually increase weight as you get stronger.
How to perform the bench press:
Lie flat on a bench, ensuring your feet are planted on the ground.
Grip the barbell slightly wider than shoulder-width apart.
Lower the bar to your chest, keeping your elbows at about a 45-degree angle.
Push the bar back up, extending your arms fully without locking the elbows.
Note: The bench press is excellent for building strength and increasing muscle size, but it’s important to use proper form to avoid injury. If you’re new to the exercise, start with a lighter weight and gradually increase it as you build confidence and strength.
Conclusion
Strength training, also known as weight training or resistance training, is an essential component of a fitness journey. Not only does it help build muscle strength and endurance, but it also promotes overall health by increasing metabolism, improving joint flexibility, strengthening bones, aiding weight loss, and boosting cardiovascular health. Incorporating exercises like squats, pull-ups, deadlifts, push-ups, and the bench press into your routine can significantly enhance your performance, posture, and body composition. By focusing on proper form and gradually increasing resistance, you can experience lasting physical and mental benefits, reducing injury risks and enhancing your overall fitness. Whether you’re a beginner or an advanced athlete, strength training is an effective way to increase strength, confidence, and well-being.