BEST STRENGTH TRAINING EXERCISES WORKOUT
Every human being is nothing without strength. He is a dead creature. He is ineffective and inefficient. Thus, developing to increase strength is a very important thing to do. Strength can be developed thru eating, drinking, sleeping and exercising. It is good to know that many strength training exercises workout are available presently.
Strength training workout is very important. For some, it is taken for granted because they put much value on other kinds of workout. Jen Mueller Certified Personal Trainer wrote the importance of strength training.
The Importance of strength training –
1. Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
2. Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
3. Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
4. Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
5. Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
6. Increases calorie burn: Strength training increases the body’s metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long-term weight loss.
7. Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.
Reading the above reasons why human need to strength training must lead you to have a total body strength training routine. It does not require you to lift heavy weights to perform it but proper information from experts will be a big help.
Many trainers and other fitness experts suggested various ways have a full body strength training workout. Mr. Erich Bach wrote The 7 Best Strength Exercises You’re Not Doing that everyone must start doing:
1. Goblet Squat
Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up.
2. Pallof Press
The Pallof press is one of those movements that looks confusing, but is actually incredibly simple and beneficial, says Mike Campbell, personal trainer and owner of Unleash your Alpha. While you may not be a hoisting heavyweight, the real challenge lies in resisting movement — in this case, rotation. That makes this an ‘anti-rotation’ movement, forcing you to engage your entire core: oblique, abs, lower back, glutes and more.
3. Dumbbell Row
The dumbbell row can help achieve all that, in addition building strong arms and a strong core. The main muscles being used are the lats, traps, and rhomboids, which reinforce good posture by pulling your shoulders back and aiding the core in stabilizing your spine.
The push-ups might appear basic, but it’s one of the best exercises you can do. The functional movement is great for training the upper body pushing muscles — the anterior deltoids, triceps, and chest. It also requires you to engage your core and allows full range of motion in your shoulder blades, unlike the bench press.
5. Split Squat
The split squat, a stationary lunge, does just that. The split stance requires you to balance with a narrow base of support, firing up stabilizing muscles of the hip and trunk while training your quads, glutes, and hamstrings to perform the movement. In addition To building body lower strength, the single-leg nature of the exercise helps improve balance and increase flexibility and stability in the hips.
6. Lateral Squat
The lateral squat combines two movements: a lateral lunge and a squat. The difference? The lateral squat is stationary. It requires you to move side-to-side, providing a great stretch on the groin and inner thighs while training the hips, thighs, and trunk to work together. Life isn’t strictly moving forwards and backward. It’s best that your training isn’t either.
7. Hip Extension (Glutes, Bridges/Hip Thrusts)
One of the most important muscle groups for any trainee — athlete, weekend warrior, or newbie — is the glutes. Yet they are often neglected and underutilized from sitting for long periods each day. According to Campbell, “When we attempt movements from running to squatting without optimal hip movement we risk injury to our hips, knees, and ankles. Getting glutes that not only switch on when they should but are strong is crucial, and that’s where this simple yet powerfully effective movement comes in.”
You can start a strength training exercises workout at your own convenient time and strategies. Stay healthy! Stay fit! Increase your strength!