What is Strength training?
Strength training, a type of exercise not only protects, maintains, and builds muscle mass but also helps in burning calories, and reducing fat. It is the essential element of health and fitness for the humankind.
Need equipment or not?
A few required, there is no need for giant machines or gym memberships. With the help of some props (i.e. gym ball, free weight, resistance band, etc.) you can perform a workout comfortably.
What are the options?
There are dozens of exercises you can go with a few or no equipment. Some common ones are listed below
Body weight exercises – plank, squats, push-ups, and pull-ups.
Free weights – like barbells, kettle bells, and dumbbells; instead, you can use a water bottle or other related material as a free weight.
Resistance tubing – different types of tubes available for stretching exercises.
Weight machines – the option is most suited for gyms, but if you have enough space, you can invest and buy it too.
How to start?
Here is a couple of tips anyone can follow for a workout:
- If you are suffering from any health-related problem or there is an age-factor before all else get your doctor’s, talk with him, and get the permission first. The other option is to see a training specialist.
- First, start with short and simple exercise programs, plus, try it on non-consecutive days a week.
- Do warm-up exercises for 5 to 10 minutes and then move to core ones, warm muscles are less prone to damage.
- Your foremost focus is on a form – keep an eye on posture, move slowly, and take regular breaths.
- In the beginning, give 1 or 2 days for recovery, essential for preventing injuries.
- During the first few days concentrate on learning, the 3 how – how to do, how much to do, and how many to do.
- Results are visible but after six or more weeks, also, now it’s a time you can change your workout plan if needed.
Benefits you get
- Helps to manage weight – increase in metabolism to burn more calories.
- Decrease manifestations of various chronic conditions like back pain, obesity, diabetes, heart diseases, arthritis, and depression.
- Promotes the development of strong bones – raise bone density and decrease osteoporosis risk.
- Enhance thinking and learning skills as well as ability to perform daily doings.
- It makes you stay young, physically and mentally both.
- Make muscles strong means less chance of injuries.