The Ultimate Guide to Strength Training

Strength training isn’t about bodybuilding or bulging muscles. It focuses on

building functional strength which helps to strengthen your muscles,
connective tissues, and bones. This helps to handle a variety of moves, for
instance, lifting, pushing or pulling and training your central nervous system
to recruit muscles effectively.

Here are the proven benefits of strength training, along with methods
on how to get started.

THE BENEFITS OF STRENGTH TRAINING

1.Strength training has a positive influence on bone density which

helps to prevent osteoporosis in aging adults.
 2.However, aerobic exercise is still quoted as an important element
of enhancing overall health.
3.Also, resistance exercises play a vital role in building and
maintaining bone mineral content and density.
4.If you want a gracefully thin and elegant figure, go for regular
resistance training to improve body composition.
5.It also aids in reducing belly fat and building lean mass.

Also, studies have found that weight training improves performance in

physical activities like walking endurance and running economy.

However, research has shown that regular strength work can have a
positive influence in reducing anxiety, depression and chronic fatigue.

BASIC METHODS OF STRENGTH TRAINING

The four main methods of strength training are:

1)Body-weight moves

2)Free Weights

3)Resistance bands

4) Machines.

 Body-weight Moves: Go for planks, pushups, and squats.

The benefit of these exercises is they are excellently effective in

achieving the goal of increasing strength without any equipment. If you
don’t like to hit the gym or find it more convenient to do your strength
workouts at home, then body-weight exercises are a great option.
Here’s a Quick At-Home Body-weight Workout, plus 4 Must-Try Body-
weight Exercises.

Free Weights: When people think of weightlifting, Free weights

are what many people picture, including barbells and dumbbells.
Every gym has free weights or you can purchase your own to train at
home.

Have a look at these Ideal Rep Ranges for Weight Loss.

Resistance Bands: Resistance bands are similar to free weights.

Elastic resistance tubing also allows for a full range of motion. They
are obtainable in a variety of resistances to mimic increasing weight
as well. Since resistance bands do not depend on gravity as the free
weights do. They provide you with the chance to do a greater variety
of functional exercises, including pushing and pulling on all planes of
motion.

Here’s Do-Anywhere Full-Body Resistance Band Workout.

Machines: Machines are generally easy to use — they often have

diagrams that show you how to use them. They also encourage proper
form during lifting movements and isolate muscle groups if you’re
looking to focus on specific areas. The downside is the movements
are often less functional. However, they build strength, that
strength doesn’t always translate to other activities.