The important thing to figuring out which strength training workouts will best help you attain your fitness goals is to consider what you want your end-result to be. What particular results are you looking for?
If your fitness goal is ultimately to lose weight, your strength training workout regimen will look quite different as opposed to the fitness plan of someone who wants to bulk up.
A fitness goal necessitates planning. Make sure that it’s attainable and that you have a clear vision on how to achieve it. They can become habits you work toward every day. Whether you’re ready to take on your first marathon or want to achieve your first handstand, there are many ways to attain your target and even go beyond.
Squat
One of the absolute purest tests of strength, the squat incorporates almost all the muscles in your legs as well as your core. The bodyweight squat is a phenomenal way to nail down your form. Once your form is solid, you will be able to add weight by holding a dumbbell in each of your hands or a bar in front of your shoulders (front squat), resting a barbell on your back (back squat) or- alternatively – holding a weight on your chest (goblet squat).
Here’s how to perform this strength training workout:
- Stand up tall with your feet just wider than hip-distance apart.
- Lower your hips into a squat position as you bend your knees and make sure that you keep your back flat.
- Continue with lowering yourself until your thighs are parallel to the ground.
- Push into the ground through your heels to go back to your starting position. That’s one rep.
- Make sure that you maintain your heels in a flat position and knees aligned with your second toe so that they don’t cave in.
Reverse Lunge
- Begin by standing with feet hip-width apart, your arms by your sides with a dumbbell in each of your hands.
- Exercising control, step your right foot back and lower down until both legs so that they form 90-degree angles with your back knee is floating a couple of centimetres off the ground.
- Reverse the movement in order to return to start. That’s one rep. Complete 15 on each side to complete a full set.
Deadlift
Deadlifts are considered to be hands-down one of the best exercises in order to train the backside of your body, in other words your glutes and hamstrings. And as you’re working from a stable base, you are really able to load up the weight on these. There are various different kinds of deadlifts, such as the Romanian, traditional barbell (where you pull the weight up from the floor), and sumo (with a wider stance and your toes pointing out.)
Proper form is crucial to protecting your lower back. This means that it’s a good idea to practise this with a lighter weight, and in front of a mirror, until you feel happy with the exercise.
Remember that you need to lift with your legs and not with your back. (That’s true for pretty much every exercise however particularly with the deadlift.) If you don’t have access to a barbell, you can utilise a pair of heavy dumbbells or even a loop resistance band.
Here’s how to perform this strength training workout:
- Stand up tall and make sure that your feet hip-distance apar. Keep your knees bent slightly and arms relaxed by the front of your quads, with a dumbbell in each of your hands. This is the beginning position.
- Hinge forward at your hips. Bend your knees somewhat as you push your buttocks way back. Keeping your back flat, gradually lower the weight along your shins. Your torso should be virtually parallel to the ground.
- Ensuring that you keep your core engaged, push through your heels in order to stand up straight and go back to the starting position. Makes sure that you keep the weight close to your shins as you pull.
- Pause momentarily at the top and squeeze your butt. That’s one rep.
Contact Trifocus Fitness Academy
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