Whether you're a runner, a regular cyclist , or a newly obsessed rower, you know the benefits that exercise can have on your cardiovascular system and mental health. But if you're focusing your fitness routine only on cardio, you're missing out on all of the upsides of strength training. The idea of picking up a set of dumbbells or trying a new weight machine might be intimidating, but strength training is an important part of a well-rounded fitness routine and offers many more benefits than just muscle gains.
I can’t wait to tell you 5 things about strength training, not sure where to start, come with me, this guide will help you learn about strength training.
What is Strength Training?
Strengthen training also called resistance training, it involves the performance of physical exercises that are designed to improve strength and endurance, strengthen training including free weights, kettlebells, barbells, dumbbells, or your own bodyweight thanks to gravity. The basic principles of strength training involve repeated overloading of a group of muscles, typically by contracting the muscles under heavy resistance and returning to the start position for several repetitions until failure. The basic method of resistance training uses the principle of progressive overload, in which the muscles are overloaded by working against as high resistance as they are capable of.
By the way, don't forget about recovery. "Overdoing strengthen training every day for hours at a time can actually have a negative impact on your results and overall health.
Strength Training Equipment
While strength training is often associated with lifting weights, you can also use your own bodyweight as a form of resistance, bodyweight training is number one, You can strength train anytime, anywhere with just your body" and still see improvements in muscle strength.
But, if you want to have a more effective strength training, gain muscles fast, some strength equipment will help you a lot. For example, a weight bench, set of adjustable dumbbells, resistance bands can help you level up your strength training.
Once you're ready to add strength training equipment to your routine, you have plenty of options to suit your needs:
Foldable adjustable weight bench
it is a adjustable bench for strength training, you can use it to do many excise, like dumbbell bench press, incline bicep curl, single-arm dumbbell row, plyo bench plank hold etc. Weight bench is stable enough to help you to do some strength workout, which is ideal for you work out at home.
Resistance bands
Similar to oversized rubber bands, resistance bands are strips of elastic that come in a variety of shapes, sizes, and thicknesses. In general, the thicker a resistance band, the more resistance it provides (mimicking the feel of a heavier weight). They're lightweight and easy to transport, it is suitable for you do strength exercise at home or travel,or, you can use them to fake heavier dumbbells.
Dumbbells
A dumbbell consists of a straight handle with two equally sized weights on each end, evenly distributing the weight. Dumbbells come in dozens of different weight options, as low as one pound and as high as 150 pounds, use light weight or heavy weight is depend on your need, you can prepare the different weights for your different strength goals.
Barbells
A standard barbell weighs 45 pounds and is about seven feet long, as does an Olympic barbell, and you can add weight plates as needed to reach your preferred weight. Homegym can use 35-pound barbell that's smaller in diameter and only about 7 feet long; these lighter bars may be more accessible for beginners because there's less distance between the weight plates and thus less stability is required to perform any exercises.
Kettlebells
Kettlebells have a bell-like globular shape, featuring a ball flattened on one end with a curved handle on the other. Unlike a dumbbell, the kettlebell's weight distribution is uneven and thus challenges your stability during strength training. Kettlebells are also ideal for complex or compound movements (think: a clean-squat-press combo) since the shape of the bell makes it easier to smoothly transition your hand placement.
Weight machines and cable resistance machines often show in gym, it allow you to safely move in fixed planes of motion. They typically engage only one muscle group at a time using a set range of motion.
The Benefits Of Resistance Training
When you start to do resistance training, you will clearly see your muscle is growing,it is a good sign, but there still have many health benefits of it.
1.Build more muscles, prevent injury
As you age, you start losing strength and muscle mass, and these reductions occur at a faster rate if you're sedentary than if you're physically active. A weaker body with brittle bones is more prone to injury, whereas a stronger body with dense bones is more resilient. So, doing strength training will improves your overall strength and muscle mass, increase increased bone mineral density and will strengthen your connective tissue, joints, and tendons, which is better able to support your body, lowers your risk of falls.
Elderly populations, in particular, can benefit from strength training, it not only can increase longevity but can improve the quality of life as you age, Being able to do more, have more energy, and recover from injuries and sickness quicker are things . I think we all want as we continue to age.
2.Promotes great mobility and flexibility
Strength training can make you more flexible, because as you progress with your strength training, your body adapts to having more stress put on its muscular system.
Doing regular resistance training routine less likely to be in pain or uncomfortable during your everyday life, leads to fewer injuries, aches, and pains and makes the tasks of everyday life easier and more enjoyable.
3.Boost metabolism
Muscle tissue is a contributing factor to your resting metabolic rate (aka the amount of energy your body needs to continue functioning, or calories burned at rest). As your muscle mass increases, your resting metabolism increases as well, according to American Council on Exercise.
Muscle is more metabolically active than fat, so if you can increase your muscle mass, you'll be able to raise your resting metabolic rate, lifting weights, swinging a kettlebell, or nailing that barbell back squat can contribute to a higher metabolic rate. But heads up: Your metabolism is also affected by several factors that are out of your control (think: age, genetics, or gender), so don't expect strength training to completely change your metabolism overnight. And of course, burning as many calories as possible doesn't need to be (and shouldn't be) the only focus of your strength training workout routine.
The 9 Best Strength Training Exercise
If you’re new to strength training, we suggest you can start with simple, functional movements that mimic your everyday life, Really nailing the basic movements will get you great progress.
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Upeer body push
Push-up: uses every push muscle in your body (chest, shoulders, triceps), the multi-functions push-up plate will help you use the right muscles and workout effectively.
Bodyweight dip: advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
Barbell benchpress: as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.
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Upper body pull
Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up!
Pull-up or chin-up: the best “pull” exercise in history! Everybody should have a goal to get their first pull-up.
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Lower body push
Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)
Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.
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Lower body pull
Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
Strength training diet
You can crank out heavy squats and curls until your quads and biceps scream for mercy, and still you can’t seem to build the muscle you want.
What’s going on?
If you’re struggling to grow muscle despite your dedication in the gym, your problem most likely isn’t your workout, but rather your diet and lifestyle.
The more serious you are concerned about your nutrition, the more serious your gains will be. Research shows that paying attention to macronutrients (protein, carbohydrates, and fat), calories, meal timing , and certain supplements will have a huge impact on your results.
You should understand your calorie needs, add more protein to your diet, eat every 3 hours (roughly), increase healthy carbohydrates in the diet, use cretine.
Relete: 7-day muscle gains meal plan
Monday : 158g protein, 310g carbohydrates, 74g fat
Tuesday: 151g protein, 312g carbohydrates, 70g fat
Wednesday: 150g protein, 312g carbohydrates, 68g fat
Thursday: 160g protein, 310g carbohydrates, 70g fat
Friday: 160g protein, 315g carbohydrates, 75g fat
Saturday: 150g protein, 305g carbohydrates, 72g fat
Sunday: 160g protein, 300g carbohydrates, 70g fat
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