Strength training exercises, as the name suggests normally incorporate weights to increase endurance and strength of muscles in the body. This form of training is popular in high intensive training programs or sports such as weight lifting and body building. Besides increasing muscle power, these exercises also helps keep body muscles in shape and also maintains the bone density.
How to Go about Strength Training
A good strength training program should include 8-10 exercises which target all the major muscles in the body. Starters can begin with a set of 2 dumbbells which weight 3-5 pounds and afterwards, graduate to 8-15 pounds. You can do 2 sets of 10-15 reps. You should also know that lifting heavy weights in strength training may cause muscle pulls & strains, but you can minimize the potential of injury be working on schedules with alternate weights.
Working in cycles in strength training for 2-4 weeks cycles will stimulate optimal bone, tissue and muscle development. The various exercises that you will employ in strength training will also re up metabolism and this effectually induces fat burning and consequently, weight loss. Besides increasing the strength of your bones, you can also expect strength training to help mitigate the unwanted effects of osteoporosis, reduce injury, and improve the stability of your joints.
Tips on Strength Training
It is advisable for you to switch between light, moderate, and heavy workouts from time depending on your endurance and power. Depending on your sex, you will realize that men are predisposed to musculature than women. The reason is that women don’t have the hormone advantage to spur muscle growth. Nevertheless, strength training may initiate lose fat and improve muscle power.
As you embark on strength training, you should learn how to transition from one exercise to another to avoid exerting unnecessary stress and pressure on the body. Once you have started out, learn how to increase the resistance of your body to avoid getting into plateaus. As you train, you should also increase your speed, this depends on your strength. The more muscular you are the greater momentum you have. Besides strength, you should also work to increase your power. Note that as you increase your speed, you can expect more strength.
Strength Training Exercises
If you want to undertake strength training, then you have to select the type of exercises that you should employ. The intensity of the exercises vary, so you should consider switching from one to another as you build strength. To start off, weight lifting will help you attain the strength and power that you need. For your information, barbells stand out as the simplest way to build strength. When using them, you should start light while focusing on technique. As time goes by, you can add weight so as to build endurance and grow stronger. Note that you can also use your body to build resistance and in this case, body weight exercises such as pull up, dips, and push ups will come in handy.