Strength training or resistance training promotes endurance, strength and cardiovascular health.
It is important for both physical and mental health. Among other things, resistance training has been associated with a number of health benefits including reduced low back pain, resisting type 2 diabetes, and decreased symptoms of depression.
The Beginner’s Guide
If you are a complete novice to the world of training start with bodyweight workouts before you raise the bar and introduce weight training. If you plan to workout at home but never really stick to it, joining a gym is a better option.
Generally speaking, a full-body workout, two to three times a week with a day of rest between training sessions is the go-to option for newbies. If you plan to hit the gym, you are going to need the right fitness equipment and sports apparel. You can find more info here, whether you are looking for best weightlifting shoes recommendations or reviews on power and squat racks available on the market.
The Best Strength Training Exercises
Compound exercises will work your entire body. They engage lots of muscles at the same time. This is exactly why they can elevate your workout from good to great. For instance, a regular squat is a compound movement that recruits your glutes, quads, and calves.
Barbell squat
Barbell squats are a fantastic full-body exercise. Hold the barbell across your upper back and slowly lower your body as deep as you can by pushing your hips back and then bend your knees. Your lower back should be arched. Pause and go back to the starting position.
Goblet squat
This squat version targets your quads, glutes, and hamstrings. Hold a kettlebell in front of your chest and make sure your feet are hip-width apart. Push your hips back and bend your knees to get in a squat position. Stand up into a starting position. Do fifteen reps.
Glute Bridge
This is one of the best glute exercises. Lie down on your back and put your feet on the floor. Press into the heels and squeeze the glutes to raise your hips toward the ceiling. Before you go down to the floor hold the position for five seconds. Repeat fifteen times.
Barbell deadlifts
These are great for increasing upper and lower-body strength as well as core strength. They also can help gain muscle mass and lose excess fat.
Pull-ups and Push-ups
One of the most fundamental exercises in the gym. Don’t forget to include them in your program.
Barbell bench press
The most effective exercise for gaining upper-body strength. Make sure to firmly plant your feet on the ground, grip the bar wider than your shoulders, squeeze your shoulder blades together, and keep your bottom on the bench. Complete five sets of five reps.
Up-down plank
To build core strength, come down into a plank position on your forearms. Than transit to the high plank by picking an arm up and pressing the hand onto the ground. Repeat with the other arm. Then go back to the low plank. Make sure to hold your hips still the whole time. Repeat fifteen times.
Farmer’s walk
This exercise builds muscles and strength while burning off body fat with very little risk of injury. So, pick up some heavyweights, walk as far as you can and repeat. As simple as that. This exercise will recruit all your muscle groups in one movement. To ramp up your fat loss, keep it light and go for the longer distances. Try to increase the load or duration of the set every week.
Kettlebell swing
Stand with your feet wider than hip-width apart and grab a kettlebell. Hold it with both of your hands in front of your body. Slightly bend your knees while keeping the back flat and swing the kettlebell through your legs, up to the height of your shoulders. Thrust your hips forward and engage the glutes for a stronger swing. Keep your core tight and arms straight. Start with three sets of five reps with twenty seconds of rest between sets.
Meet Your Goals
Strength training exercises are highly effective for weight loss and muscle gain. Remember that proper nutrition makes a large portion of your success or failure, whether it is general fitness, fat loss or bulking up. Increasing the difficulty of your workouts is equally important. Doing one more push-up when you think you are done, giving it all in the end, and finishing a set 10 seconds faster than the previous one will force your body to constantly adapt and get stronger According to research, almost 40% of all adults in the U.S. were obese in 2015-2016. When it comes to weight management and building lean body mass, strength training is tremendously effective. So, get under the bar to get in shape!
