Why should you start strength training?
Women should start strength training because it helps to improve your metabolism.
When you are stronger life becomes easier
Life becomes easier when you are stronger. You can lift your household items with ease.
Less injury risk
when you build strong muscles your bones, ligaments, and tendons are built stronger making you less prone to injury.
It helps you fight age-related muscle loss
When you age your body becomes weak due to muscle loss. Strength training helps to retain the muscle.
Muscles are harder to maintain
Your body can only maintain muscles when you increase your intake. The types of food you eat affect its growth.
Reduces pain
Strength training makes your body strong and makes your joints stronger. It also allows you to hold a better posture and reduces back pain.
Appearance
Who doesn’t want to be in shape? Your whole appearance changes when you train your muscles. You can gain muscles and burn fat at the same time.
Longer life
Strength training and growing muscle will help you do just that.
Things you need to know about strength training
Training with Heavy Weights
Your body only grows when heavy training with the right exercises is done. It will give you the best aesthetic results.
Since you know that lifting dumbbells isn’t going to get you in shape. You need to be doing it in the gym.
Strength Training with The Proper Exercises
The best exercises are compound exercises. Therefore, you could build a better body at a faster rate than if you used isolation exercises and machines.
Some of them are mentioned below.
Lower Body
- Dumbbell Lunge
- Good Morning
- Split Squat
- Barbell Squat
- Barbell Deadlift
Upper Body Vertical Pulling
- Pull-up
- Lateral Pull-down
- Chin-Up
Upper Body Horizontal Pulling
- Seated Cable Row
- Bent-Over Barbell Row
- One-Arm Dumbbell Row
Core Exercises
- Ab Roller
- Hanging Leg Raise
- Plank
Upper Body Horizontal Pushing
- Barbell Bench Press
- Incline Bench Press
- Push-up
- Dumbbell Bench Press
Upper Body Vertical Pressing
- Military Press
- Handstand Push-up
- Dumbbell Shoulder Press
Strength Training with The Proper Intensity
Without intensity, you simply won’t get a great training effect. Everyone has different strength levels. if you’re going to do a set of ten reps you should be able to complete one more or two extra reps but absolutely no more.
If you do ten reps on a set of squats you could do more but that is not intensity. You need to finish your sets until the very end that you can’t lift another weight.
It is that intensity that will actually challenge your muscles and help you build a lean and fit body. Intensity can be achieved by training in a lower rep range
Strength Training with The Proper Splits
Your workout should be split into the upper and lower body. These splits allow you to train your muscles with enough frequency.
In addition, you will be stimulating a lot of muscle mass in each training session so your metabolism will be higher. Furthermore, these two splits will help you build a lean body much faster than any other split.
Strength Training Wisely with precision
The only time you should be doing straight sets is on lower-body days. After a hard set of exercises like deadlifts, your body becomes tired.
In that case, you can pair a group of exercises like total body workouts or upper and lower splits. This will allow you to get more work done in less time.
Nutrition
It is important to note that your success with any workout program depends greatly on your nutrition and sleep habits. Make sure you get 7 to 9 hours of sleep each night and eat enough calories to help you get the results you desire.
If your goal is to lose weight reduce 250 calories from your diet. If you want to gain weight, then add 250 calories to your diet. if you are already at your ideal weight just eat the proper amount of calories to maintain.
Home Exercises to improve your strength training
If you have less or no time to hit the gym. You can try building your strength at home using the simple exercises mentioned below.
- 20 Bodyweight squats (3-4 sets)
- 10 Push-ups (3 sets)
- 10 Walking lunges (3 sets)
- 30 Seconds plank (3 sets)
- 10 Jumping jacks (3 sets)
