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Strength Training 2021: Build stronger muscles and get lean

Would you not want to start a specific type of exercising if you knew it would assist your heart, enhance your balance, strengthen your bones and muscles, and help you lose or maintain weight? Strength training workout, according to studies, can deliver all of these benefits and more. A strength training workout, often known as weight or resistance training, involves working for a specific muscle or muscle group against external opposition such as free weights, weight machines, or your body weight to enhance muscular strength and fitness.

A strength training workout, often known as weight lifting or resistance training, is essential for any fitness regimen. It makes you stronger and increases your muscle endurance.

Strength training workout involves moving your body against a resistance, such as:

  • Resistance bands, also known as resistance tubing or training bands
  • Free weights, such as dumbbells or barbells
  • Cable machines, single-exercise machines, and multi-gym systems are examples of resistance machines.

A strength training workout is a very adaptable form of exercise that can be performed practically any place. While strength training is a popular exercise option at many gyms, you may also develop a comprehensive strength training program in the comfort and privacy of your own home.

This article will explain everything you will need to start an at-home strength training workout routine and provide examples of exercises to incorporate into your workout.

How to Start Strength Training Workout:

When you are ready to start putting together your strength training workout routine, the first step is to select a comfortable space in your home to exercise. You will want to select a space that allows you to move your arms and legs quickly.

You do not need much equipment, but if you do, here are a few that can come in handy:

  • Resistance bands
  • Tubing dumbbells
  • Exercise mat
  • A medicine ball
  • A kettlebell
  • A stability ball

You may start without dumbbells or a kettlebell by substituting water bottles, sandbags, or canned foods for the weights.

Strength Training Workout Exercises:

Strength training can be done in the gym or at home. Typical options include:

  • Body mass index: Many exercises may be done with little or no equipment. Pushups, pullups, planks, lunges, and squats are all excellent options.
  • Tubing for resistance: When stretched, resistance tubing is a low-cost, lightweight tubing that provides resistance. Many different varieties of resistance tubes are available in almost every sports goods store or online.
  • Free weights: Classic strength-training equipment includes barbells and dumbbells. If you do not have any weights, soup cans can be used instead. Medicine balls and kettlebells are two other alternatives.
  • Weight machines: Most gyms have a variety of resistance devices. Weight machines can also be purchased for use at home.
  • Cables suspension training: Another option to consider is cable suspension training. When completing bodyweight exercises like pushups or planks, you suspend part of your body, such as your legs, using a cable suspension system.

Start with a series of bodyweight exercises once your muscles have warmed up and are ready to move. Bodyweight exercises do not require any equipment besides an exercise mat if the floor is too hard. Smooth, steady, and controlled movements should be used in each of these workouts.

  1. Lunges:

A basic lunge targets the quadriceps, hamstrings, glutes, and calves’ muscles in your lower body. To complete this activity, follow these steps:

  • To begin, stand with your feet shoulder-width apart.
  • Take a step forward with your right foot and lower your hips to the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Ensure that your front knee does not extend past your toes.
  • To maintain your torso upright, lengthen your spine.
  • Hold this position for at least 5 seconds.
  • Then take a stride back with your right foot to meet your left, and repeat with your left leg.
  • Repeat 10 to 12 times more, then take a little break before starting another set.
Strength Training 2021: Build stronger muscles and get lean
  • Squat to overhead raise:

Once you have mastered the proper form, you can add light dumbbells and gradually raise the weight as your strength training improves. This exercise engages not only your glutes and leg muscles but also your core, back, and shoulders, as well as your triceps. To complete this activity, follow these steps:

  • Stand with your arms alongside your body and your feet slightly wider than your hips.
  • Lower your hips into a squat stance slowly.
  • Raise your arms high and press up to return to standing.
  • Return to your original starting position.
  • Perform 1–3 sets of 8–12 reps.
  • Planks:

Planks are an incredible workout for straightening and strengthening your core. Back, chest, and shoulder muscles can all benefit from this exercise. To complete this activity, follow these steps:

  • Rest solely on your forearms and toes, maintaining a straight body with tightened buttocks and engaged abdominal muscles.
  • Hold this position for at least 30 seconds. Start with 20 seconds if that is too difficult.
  • Try to hold the plank posture for 1 minute or longer as your strength training and fitness improve.
  • Pushups:

Pushups work the pectorals (chest muscles) and the shoulders, triceps, and abdominals. To complete this activity, follow these steps:

  • Start with your palms directly beneath your shoulders in a plank position.
  • Lower your body by bending your elbows until your chest almost touches the floor, keeping your back flat and bracing your core.
  • Return your body to the starting position as soon as possible.
  • Repeat 8–12 times. Begin with 1–2 sets and work your way up to 3 sets as your strength training improves.
  • Put your weight on your knees instead of your toes for a less demanding variation of the pushup.
  • Dumbbell shoulder press:

This workout strengthens your core and chest muscles while also targeting the muscles in your shoulders and arms. To complete this activity, follow these steps:

  • Stand shoulder-width apart with your feet shoulder-width apart.
  • Raise the dumbbells to shoulder height by picking them up. The palms of your hands can be facing forward or toward your body.
  • Raise the dumbbells until your arms are fully extended above your head.
  • Return the dumbbells to shoulder height after a few seconds of pause in this position.
  • Perform 1–3 sets of 8–12 reps.
  • Resistance band pull apart:

The muscles in your back, shoulders, and arms are all worked out in this exercise. To complete this activity, follow these steps:

  • Standing at chest height, extend your arms out in front of you.
  • With both hands, hold a resistance band taut. The band must be perpendicular to the ground.
  • Pull the band toward your chest by moving your arms outward to your sides while keeping your arms straight. Begin this movement from the middle of your back.
  • Return to the beginning posture by squeezing your shoulder blades together and keeping your spine straight.
  • 1–3 sets of 15–20 reps are recommended.
  • Dumbbell triceps kickback
  • Hip extension
  • Resistance band leg press

Benefits of Strength Training Workout:

Strength training has been proved to help your health and fitness in various ways, according to research. Following are the benefits of a Strength training workout:

  • Increase your lean muscle mass
  • increase bone density
  • Improve bone health boosts flexibility
  • Improve range of motion
  • Improve brain health and cognitive functions
  • Reduce body fat burn calories more efficiently, even after you have exercised, boost metabolism and
  • Make weight loss easier
  • Increase bone density
  • Improve bone health boosts flexibility
  • Improve range of motion
  • Improve brain health and cognitive functions
  • Improve posture, balance, and stability
  • Minimize the symptoms of several chronic illnesses, such as back pain, diabetes, arthritis, and heart disease
  • Boost your energy levels
Strength Training 2021: Build stronger muscles and get lean
Closeup of weightlifter clapping hands before barbell workout at the gym

A home-based exercise program can be a quick and easy method to get a workout without going to the gym.

How to Refresh Yourself:

Cool down for about 5 to 10 minutes after your workout. This allows your breathing and heart rate to slow down and become more restful. Walking on the spot and easy stretches are two options.

Final Words:

Strength training for 30 to 45 minutes two to three times a week is an effective way to increase lean muscle mass, burn calories, and boost your metabolism. As a result, you will be able to burn more body fat and lose weight faster.

Strength exercise can also increase your mood and energy levels while strengthening your bones and joints, lowering your risk of chronic diseases, improving flexibility, posture, and balance. Many strength training exercises may be performed in the comfort and privacy of your own home, using only your bodyweight or inexpensive equipment as resistance.

Before beginning an at-home strength training plan, see your doctor or a licensed personal trainer if you have any health problems or an injury that makes exercise difficult.

Strength Training: Build stronger muscles and get lean

Would you not want to start a specific type of exercising if you knew it would assist your heart, enhance your balance, strengthen your bones and muscles, and help you lose or maintain weight? Strength training workout, according to studies, can deliver all of these benefits and more. A strength training workout, often known as weight or resistance training, involves working for a specific muscle or muscle group against external opposition such as free weights, weight machines, or your body weight to enhance muscular strength and fitness.

A strength training workout, often known as weight lifting or resistance training, is essential for any fitness regimen. It makes you stronger and increases your muscle endurance.

Strength training workout involves moving your body against a resistance, such as:

  • Resistance bands, also known as resistance tubing or training bands
  • Free weights, such as dumbbells or barbells
  • Cable machines, single-exercise machines, and multi-gym systems are examples of resistance machines.

A strength training workout is a very adaptable form of exercise that can be performed practically any place. While strength training is a popular exercise option at many gyms, you may also develop a comprehensive strength training program in the comfort and privacy of your own home.

This article will explain everything you will need to start an at-home strength training workout routine and provide examples of exercises to incorporate into your workout.

How to Start Strength Training Workout:

When you are ready to start putting together your strength training workout routine, the first step is to select a comfortable space in your home to exercise. You will want to select a space that allows you to move your arms and legs quickly.

You do not need much equipment, but if you do, here are a few that can come in handy:

  • Resistance bands
  • Tubing dumbbells
  • Exercise mat
  • A medicine ball
  • A kettlebell
  • A stability ball

You may start without dumbbells or a kettlebell by substituting water bottles, sandbags, or canned foods for the weights.

Strength Training Workout Exercises:

Strength training can be done in the gym or at home. Typical options include:

  • Body mass index: Many exercises may be done with little or no equipment. Pushups, pullups, planks, lunges, and squats are all excellent options.
  • Tubing for resistance: When stretched, resistance tubing is a low-cost, lightweight tubing that provides resistance. Many different varieties of resistance tubes are available in almost every sports goods store or online.
  • Free weights: Classic strength-training equipment includes barbells and dumbbells. If you do not have any weights, soup cans can be used instead. Medicine balls and kettlebells are two other alternatives.
  • Weight machines: Most gyms have a variety of resistance devices. Weight machines can also be purchased for use at home.
  • Cables suspension training: Another option to consider is cable suspension training. When completing bodyweight exercises like pushups or planks, you suspend part of your body, such as your legs, using a cable suspension system.

Start with a series of bodyweight exercises once your muscles have warmed up and are ready to move. Bodyweight exercises do not require any equipment besides an exercise mat if the floor is too hard. Smooth, steady, and controlled movements should be used in each of these workouts.

  1. Lunges:

A basic lunge targets the quadriceps, hamstrings, glutes, and calves’ muscles in your lower body. To complete this activity, follow these steps:

  • To begin, stand with your feet shoulder-width apart.
  • Take a step forward with your right foot and lower your hips to the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Ensure that your front knee does not extend past your toes.
  • To maintain your torso upright, lengthen your spine.
  • Hold this position for at least 5 seconds.
  • Then take a stride back with your right foot to meet your left, and repeat with your left leg.
  • Repeat 10 to 12 times more, then take a little break before starting another set.
  • Squat to overhead raise:

Once you have mastered the proper form, you can add light dumbbells and gradually raise the weight as your strength training improves. This exercise engages not only your glutes and leg muscles but also your core, back, and shoulders, as well as your triceps. To complete this activity, follow these steps:

  • Stand with your arms alongside your body and your feet slightly wider than your hips.
  • Lower your hips into a squat stance slowly.
  • Raise your arms high and press up to return to standing.
  • Return to your original starting position.
  • Perform 1–3 sets of 8–12 reps.
  • Planks:

Planks are an incredible workout for straightening and strengthening your core. Back, chest, and shoulder muscles can all benefit from this exercise. To complete this activity, follow these steps:

  • Rest solely on your forearms and toes, maintaining a straight body with tightened buttocks and engaged abdominal muscles.
  • Hold this position for at least 30 seconds. Start with 20 seconds if that is too difficult.
  • Try to hold the plank posture for 1 minute or longer as your strength training and fitness improve.
  • Pushups:

Pushups work the pectorals (chest muscles) and the shoulders, triceps, and abdominals. To complete this activity, follow these steps:

  • Start with your palms directly beneath your shoulders in a plank position.
  • Lower your body by bending your elbows until your chest almost touches the floor, keeping your back flat and bracing your core.
  • Return your body to the starting position as soon as possible.
  • Repeat 8–12 times. Begin with 1–2 sets and work your way up to 3 sets as your strength training improves.
  • Put your weight on your knees instead of your toes for a less demanding variation of the pushup.
  • Dumbbell shoulder press:

This workout strengthens your core and chest muscles while also targeting the muscles in your shoulders and arms. To complete this activity, follow these steps:

  • Stand shoulder-width apart with your feet shoulder-width apart.
  • Raise the dumbbells to shoulder height by picking them up. The palms of your hands can be facing forward or toward your body.
  • Raise the dumbbells until your arms are fully extended above your head.
  • Return the dumbbells to shoulder height after a few seconds of pause in this position.
  • Perform 1–3 sets of 8–12 reps.
  • Resistance band pull apart:

The muscles in your back, shoulders, and arms are all worked out in this exercise. To complete this activity, follow these steps:

  • Standing at chest height, extend your arms out in front of you.
  • With both hands, hold a resistance band taut. The band must be perpendicular to the ground.
  • Pull the band toward your chest by moving your arms outward to your sides while keeping your arms straight. Begin this movement from the middle of your back.
  • Return to the beginning posture by squeezing your shoulder blades together and keeping your spine straight.
  • 1–3 sets of 15–20 reps are recommended.
  • Dumbbell triceps kickback
  • Hip extension
  • Resistance band leg press

Benefits of Strength Training Workout:

Strength training has been proved to help your health and fitness in various ways, according to research. Following are the benefits of a Strength training workout:

  • Increase your lean muscle mass
  • increase bone density
  • Improve bone health boosts flexibility
  • Improve range of motion
  • Improve brain health and cognitive functions
  • Reduce body fat burn calories more efficiently, even after you have exercised, boost metabolism and
  • Make weight loss easier
  • Increase bone density
  • Improve bone health boosts flexibility
  • Improve range of motion
  • Improve brain health and cognitive functions
  • Improve posture, balance, and stability
  • Minimize the symptoms of several chronic illnesses, such as back pain, diabetes, arthritis, and heart disease
  • Boost your energy levels

A home-based exercise program can be a quick and easy method to get a workout without going to the gym.

Strength Training 2021: Build stronger muscles and get lean

How to Refresh Yourself:

Cool down for about 5 to 10 minutes after your workout. This allows your breathing and heart rate to slow down and become more restful. Walking on the spot and easy stretches are two options.

Final Words:

Strength training for 30 to 45 minutes two to three times a week is an effective way to increase lean muscle mass, burn calories, and boost your metabolism. As a result, you will be able to burn more body fat and lose weight faster.

Strength training exercise can also increase your mood and energy levels while strengthening your bones and joints, lowering your risk of chronic diseases, improving flexibility, posture, and balance. Many strength training exercises may be performed in the comfort and privacy of your own home, using only your bodyweight or inexpensive equipment as resistance.

Before beginning an at-home strength training plan, see your doctor or a licensed personal trainer if you have any health problems or an injury that makes exercise difficult.

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