Strength Training
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved cardiac function, and improved lipoprotein lipase activity. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
What are the benefits of Strength Training?
- Improved Muscle Strength and Endurance: Strength training can help you increase your muscle strength and endurance. This can help you perform better in physical activities and sports, as well as everyday activities such as carrying groceries or climbing stairs.
- Improved Bone Health: Strength training can help increase bone density, which can help reduce your risk of developing osteoporosis.
- Improved Balance and Coordination: Strength training can help improve your balance and coordination, which can help reduce your risk of falls and injuries.
- Improved Mental Health: Strength training can help improve your mood and reduce stress and anxiety.
- Improved Cardiovascular Health: Strength training can help improve your cardiovascular health by increasing your heart rate and improving your blood pressure.
- Improved Metabolism: Strength training can help increase your metabolism, which can help you burn more calories and lose weight.
What type of Strength Training is best for me?
The type of strength training that is best for you depends on your goals and fitness level. If you are a beginner, it is best to start with bodyweight exercises such as push-ups, squats, and lunges. If you are more advanced, you can move on to using weights or resistance bands. It is important to consult with a qualified fitness professional to ensure that you are performing the exercises correctly and safely.
How often should I use Strength Training?
It is recommended that you strength train at least two to three times per week. It is important to allow your muscles time to rest and recover between workouts.
What are the best Strength Training exercises for weight loss?
The best strength training exercises for weight loss are compound exercises that work multiple muscle groups at once. Examples of compound exercises include squats, deadlifts, and bench presses. These exercises can help you burn more calories and build more muscle, which can help you lose weight.
What are the best Strength Training exercises for improving my flexibility, posture, balance, power?
The best strength training exercises for improving your flexibility, posture, balance, and power are dynamic exercises such as plyometrics, Olympic lifts, and medicine ball exercises. These exercises can help you improve your coordination, agility, and explosiveness.
What equipment do I need to do Strength Training?
The equipment you need to do strength training depends on the type of exercises you are doing. For bodyweight exercises, you do not need any equipment. For weight training, you will need weights or resistance bands. You may also need a bench or other equipment depending on the exercises you are doing.
Strength Training Program
| Beginner Strength Training Program: | Intermediate Strength Training Program: | Advanced Strength Training Program: |
| Upper Body: Barbell Bench Press: 3 sets of 8-10 reps Chest Dips: 3 sets of 8-10 reps Dumbbell Pullover: 3 sets of 8-10 reps Incline Bench Press: 3 sets of 8-10 reps Incline Dumbbell Hammer Press: 3 sets of 8-10 reps Dumbbell Shrugs : 3 sets of 8-10 reps Half kneeling lat pulldown: 3 sets of 8-10 reps Pullups: 3 sets of 8-10 reps Close grip cable row 3 sets of 8-10 reps Preacher Curls 3 sets of 8-10 reps Barbell Reverse Wrist Curl Over a Bench 3 sets of 8-10 Lower Body: Barbell Deadlift: 3 sets of 8-10 reps Barbell Squat: 3 sets of 8-10 reps Leg Curl: 3 sets of 8-10 reps Leg Extension: 3 sets of 8-10 reps Leg Press: 3 sets of 8-10 reps Skater: 3 sets of 8-10 reps Abs: Medicine Ball Crunch: 3 sets of 8-10 reps Ab Leg Raises to bar: 3 sets of 8-10 reps Bicycle Crunch: 3 sets of 8-10 reps Landmine Twist: 3 sets of 8-10 reps Decline Sit Up: 3 sets of 8-10 reps | Upper Body: Barbell Bench Press: 4 sets of 8-12 reps Chest Dips: 4 sets of 8-12 reps Dumbbell Pullover: 4 sets of 8-12 reps Incline Bench Press: 4 sets of 8-12 reps Incline Dumbbell Hammer Press: 4 sets of 8-12 reps Dumbbell Shrugs : 4 sets of 8-12 rep reps Half kneeling lat pulldown: 4 sets of 8-12 rep Pullups: 4 sets of 8-12 rep Close grip cable row 4 sets of 8-12 rep Preacher Curls 4 sets of 8-12 rep Barbell Reverse Wrist Curl Over a Bench 4 sets of 8-12 rep Lower Body: Barbell Deadlift: 4 sets of 8-12 reps Barbell Squat: 4 sets of 8-12 reps Leg Curl: 4 sets of 8-12 reps Leg Extension: 4 sets of 8-12 reps Leg Press: 4 sets of 8-12 reps Skater: 4 sets of 8-12 reps Abs: Medicine Ball Crunch: 4 sets of 8-12 reps Ab Leg Raises to bar: 4 sets of 8-12 reps Bicycle Crunch: 4 sets of 8-12 reps Landmine Twist: 4 sets of 8-12 reps Decline Sit Up: 4 sets of 8-12 reps | Upper Body: Barbell Bench Press: 5 sets of 10-15 reps Chest Dips: 5 sets of 10-15 reps Dumbbell Pullover: 5 sets of 10-15 reps Incline Bench Press: 5 sets of 10-15 reps Incline Dumbbell Hammer Press: 5 sets of 10-15 reps Dumbbell Shrugs : 5 sets of 10-15 reps Half kneeling lat pulldown: 5 sets of 10-15 reps Pullups: 5 sets of 10-15 reps Close grip cable row 5 sets of 10-15 reps Preacher Curls 5 sets of 10-15 reps Barbell Reverse Wrist Curl Over a Bench 5 sets of 10-15 reps Lower Body: Barbell Deadlift: 5 sets of 10-15 reps Barbell Squat: 5 sets of 10-15 reps Leg Curl: 5 sets of 10-15 reps Leg Extension: 5 sets of 10-15 reps Leg Press: 5 sets of 10-15 reps Skater: 5 sets of 10-15 reps Abs: Medicine Ball Crunch: 5 sets of 10-15 reps Ab Leg Raises to bar: 5 sets of 10-15 reps Bicycle Crunch: 5 sets of 10-15 reps Landmine Twist: 5 sets of 10-15 reps Decline Sit Up: 5 sets of 10-15 reps |