What Is Strength Training
Strength training is any kind of workout that uses a form of resistance to build strength in your muscles. Anything from weight machines and free weights to resistance bands and body weight will provide you with enough resistance to build muscle.
Benefits Of Strength Training
In addition to building muscle and strength, strength training can also help you to burn fat, lose weight and correct muscle imbalances. Strength training is also beneficial if you are recovering from an injury. A good rehab program with progressive strength exercises does wonders to help the body recover and repair itself. Like other forms of exercise, regular strength training can improve other areas of your health including your sleep patterns, energy levels and reduce your risk of heart disease and diabetes. Strength training is also an excellent way to ward off osteoporosis as it helps strengthen your bones while strengthening your muscles.
Types Of Strength Training Workouts
As mentioned above, strength training can take on many forms. Resistance bands, dumbbells and barbells, weight machines, core exercises, yoga, pilates, gym balls and medicine balls can all be used to make a strength training workout. Try the following exercises to build muscle and burn fat:
These can be performed on your knees or toes, against the wall or even on the gym ball (either pushing against it or lying on it to push against the floor.
Reverse Grip Lat Pull Down
Place your hands so that your palms are facing you. Squeeze your shoulder blades together as you pull the bar to your chest. Make sure the movement is initiated from your back otherwise your biceps are doing all the work.
Perform as a single leg press or double, the leg press is an excellent way to build strength and tone your legs.
Calf raises can be performed in a variety of ways from standing to seated, with or without weights. Find the best one for you to build strong calves.
Straight Arm Lat Raises
Fantastic for strengthening and defining the shoulder and upper arm.
Cable Bicep Curls
Build strong, defined biceps. Superset with tricep pushdown to really work your arms.
Great cable exercise, just make sure your forearms stay parallel to the floor when raises back up.
A great way to strengthen your lower abs.
Fantastic for working your core.
Gym Ball Crunch
A wonderful and safe way for people with lower back issues to work their upper abs.
Gym Ball Back Extension
Lie on the gym ball and lift your upper body off the ball to strengthen your lower back.
Strength training is a fantastic way to improve many areas of your body, including burning body fat. Find a strength training method to suit you and add it to your regular exercise routine 2-3 times a week.