Strength Training for Strong Muscles

Strength training improves your muscle tone and supports bone health. People who engage in regular strength training, especially isometric strength training exercises, can improve bone density and prevent their risk of diseases like osteoporosis. Strong muscles help to stabilize the joints to prevent injury and increases endurance. You can perform strength training exercises with free weights, dumbbells and barbells, weight machines or your own body weight. For most people, 30 minutes of weight training three times each week is enough to build strong muscle, maintain lean muscle mass and stay strong. Don’t stop your flexibility and aerobic exercise, though. You still need to get a good cardio workout every day. 

Most people think about barbells, dumbbells and weight machines when they hear the words strength training. Working out with weights is one way to build muscle strength. If you have never lifted weights or used a weight machine before, join a gym that provides professional fitness trainers to oversee and instruct your weight lifting exercises. Proper form is essential to safely lift weights and avoid injury. Don’t try to lift 150 pounds on your first effort. Start slowly and gradually build up to more weight. As your muscles increase in strength, increase the number of repetitions or add a few pounds of extra weight. Strength train all your muscles using a weight machine. Many weight machines can train your legs, back, arms and core. 

Resistance bands are an inexpensive and easy way to increase muscle strength. Resistance bands are available in a variety of resistances from easy to stretch to very difficult to pull. You can use resistance bands at home using a band mount or a door mount. Do seek the advice and help of a qualified fitness trainer the first time you use resistance bands. Like lifting free weights or using a weight machine, form is critical to avoid injury and build muscle. 

The easiest way to strength train is to use your own body weight. You need no equipment to perform push-ups, pull-ups, crunches, squats, planks and lunges. Body weight exercises can be done at home or in the gym. Start your body weight strength training by doing 10 repetitions of each: push-ups, crunches, squats and lunges. Gradually increase the number of repetitions as your muscles grow stronger. As with all other forms of exercise, proper form is important to avoid injury and ensure the effectiveness of the exercise. A fitness trainer can help you develop a body weight strength training program just for you.