Strength Training Exercises

By using the fundamental premise of resistance, strength training allows the muscles to work against the extra pounds to build strength, anaerobic resistance, and develop the size of skeletal muscles. It is one of the oldest disciplines that mankind has been aware of. There is a legend that the famous wrestler of Ancient Greece, Milo of Croton, used to train for strength by carrying a calf on his back. Well, today we do not really use a calf to build strength, but the basic concept of strength training remains the same.

It is important to understand and differentiate between two concepts of strength. While relative strength refers to the process of building maximal strength without calorie intake, absolute strength is all about becoming the strongest person, regardless of body weight.

Gaining muscle strength requires the muscles to be overloaded or worked beyond its customary intensity, either by gradually increasing the resistance or by increasing the number of repetitions with a particular weight. Any strength training program is based on the final goal of an individual. For example, if you want to build only strength, training with higher weights is recommended, but if you want to build endurance, you would need to lift smaller weights with higher repetitions.

Strength Training Exercises For The

Flat Bench Press: This exercise can be modified to include the use of both dumbbells and free weights. Lie face up on the bench, keeping your eyes below the bar. With the feet flat on the floor, grasp the bar with a grip, keeping the palms out. Remove the weights from the shelf. Slowly lower the weights to your chest, keeping your wrists straight.

Lat Pulldown: Sit on a lat pulldown machine and grasp the bar with palms out, keeping the hands shoulder-length apart. Keeping the torso erect, head slightly down, and arms extended, pull the bar down slowly to touch the base of the neck. While letting the bar up, allow the arms to fully extend.

Bicep Curl: A great exercise for the biceps and elbow flexors, it can be done using bars, free weights, and even water bottles. For the exercise, you need to grasp the bar in a closed, supinated grip that is more than shoulder-length apart.

With feet shoulder-length apart and knees slightly bent, raise the arm in an arc from the elbow. Move it towards the shoulder, and then lower the bar till the arms are fully extended.

Back Extension: This exercise puts the focus on the erector spinae (lower back), hamstring (upper rear leg), and gluteus maximus. You need to lie on a bench in a prone position, keeping the head and the back lowered and perpendicular to the floor.Pace your hands behind the head, keeping the elbows out. Now extend the back and lift it to a horizontal position

Barbell Row: Considered to be one of the best back exercises for building mass, you need a barbell for this exercise. Holding the barbell in front of the thighs, lift it by bending your elbows. Hold the barbell in front of the chest for a while. Slowly, lower the barbell to resume the position.

Squat Exercise: Squats helps in building the mass and strength in legs. They work your glutes, quads, hamstrings, and calves all at once. With feet apart and toes facing straight ahead, bend the knees, and lower your hips slowly to the floor. Remember to keep the torso straight and abs pulled tight.

Lunges: By standing with one leg forward and one leg back, bend your knees, and lower body into a lunge position. Keeping the front knee and back knee at 90 degree angles, put the weight on your heels, and push back up to starting position. It is imperative that you never lock your knees at the top, and don't let your knee bend past your toe.

Before starting any of these exercises, remember to warm up for 5 to 10 minutes before each session. For someone who is just getting introduced to these exercises, it is important to start slowly by using the proper form and avoiding the use of heavy weights at start.

Although strength training is sometimes used synonymously with body building, building muscles are a by-product and not the ultimate goal. These exercises increase strength, burns calories, and leads to a healthier body and lifestyle.