Strength training, which is also called weight training or resistance training, is a very important part of any fitness routine. It assists with making stronger. This type of training also builds muscle endurance.
Strength training is a very versatile type of workout which you can do practically anywhere. While it’s a popular exercise choice at many gyms, you are also able to build a robust strength training programme which you can do in the comfort and privacy of your home.
If one of those fitness goals is to become stronger and tone, exercising with weights should certainly be on your list of regular workouts. From dumbbells and kettlebells to sandbags and those quite intimidating barbells that fitness enthusiasts make use of, weighted exercises have more benefits as opposed to just defining your muscles.
Training with weights has numerous benefits. It has the potential to boost your health and fitness, improve bone density and muscle endurance, in addition to increasing your overall strength.
The Best Leg Exercises
Ensure that you stand up straight with your feet hip-distance apart. Hold a weight in front of your chest, with your elbows pointing towards the floor. Push your hips back. Bend your knees so you are able to lower yourself into a squat. Push yourself back to begin. That’s one rep. Perform between three and four sets of 10 to 12 reps and then rest for 30 to 60 seconds. Continue onto your next move.
Single Leg Deadlift
Holding a weight in each one of your hands, stand on your left leg with your palms facing towards your thighs. Keep your left leg bent slightly while hinging forward at your hips, extending your right leg straight behind you til your torso is parallel to the floor. The weights should be lowered straight down as you move until they’re nearly touching the floor. Drive into your left heel to go back to standing. That’s one rep. Perform three or four sets of 10 to 12 reps on each side. Rest for between 30 and 60 seconds and then continue onto your next move.
The Best Arm Exercises
Begin this movement by standing with your feet hip-width apart and holding a pair of dumbbells at your sides. Your palms need to be facing forward with your back straight and your chest upright. Without moving the upper portion of your arms, bend your elbows and bring the weights up towards your shoulders. Lower the dumbbells slowly – and with control – back to your starting position. That’s one rep.
Start the movement by standing with your feet hip-width apart, with your arms resting in front of your body and a dumbbell in each of your hands. Lift the dumbbells by raising your elbows until they reach chest-level. Gradually lower them back down to your waist with control and repeat. That’s one rep. Complete 12 reps and then continue to your next exercise. When you complete all six moves, rest for 60 seconds, then repeat three times for a total of four rounds.
Keen on finding out more about other types of exercise? If you are then you should do our Personal Training Diploma. Follow this link for more information.