Strength Training: Get Strong and Build Muscle


Strength training

Why do you need strength?

Strength can help with daily activities or help you reach this next level if you are an athlete. Consider activities that involve strength:

  • Hiking
  • climbing
  • Basketball
  • football
  • Hockey
  • Self-defense

You need the power to organize your home, garage, or to build a wall held in the yard.

Benefits of Strength Training

A long time ago, labor-intensive jobs have maintained the strength and shape of individuals, but as our society moves from blue-collar jobs to more white-collar service jobs, there are fewer and fewer individuals. Throwing the obesity epidemic of people sitting on their desks and not burning calories for another reason why you should train strength. Here are some benefits:

  • Muscle Building – Strength training is great for building muscle.
  • Burn fat – By training frequently every week, you will burn more calories.
  • Better health Strength training increases endurance, increases hormone levels, reduces fat, strengthens joints, reduces blood pressure, controls blood sugar and helps you sleep. There are many benefits, but we can't include them all here!
  • Looks good naked – You are no longer ashamed of this person in the mirror or the next time you go to the beach.
  • Building confidence – Whether you are a man or a girl, when you are strong and look good, you will have a better attitude and you will generally feel more confident with yourself.

Reduce stress

A great benefit of strength training is that it is fun and can help clarify your mind. Your workout may be a time from the day you remove your mind and focus solely on your lifts. Think of it as the best thing to meditate.

Help the mind. There are studies showing that strength training can delay Alzheimer's disease and dementia.

Strength training can be life-changing. Here's an interesting TED talk, as a 93-year-old man started strength training and completely changed his life, you can see it here.

wrong concepts. There is a misconception for women that if strength training begins it will look very huge. Proper diet and nutrition with strength training will provide anyone with a leaner body. There are many examples of a strong, helpless and helpless woman who does not only exercise strength, but does not exercise heart!

How to train strength

Here are some basics of strength training.

  • Stress – By lifting weights, you will squeeze your muscles, creating small tears in your muscles. These tears heal creating more muscles that allow you to lift heavier weight. Think about it that way, you tear your existing muscles and allow them to rebuild making them stronger.
  • Linear gains – By adding more weight gradually each time you exercise your body, you will continue to get stronger, which prevents you from reaching a plateau.
  • Reduced redundancy – Use low rep range, 5 repetition is a good number to build strength. The 5×5 program developed by Reg Park is an excellent linear program for building strength. Includes 5 sets of 5 repetitions for each workout.

Types of strength training

There are several different ways to build strength.

  • Free weight exercises – Free weightlifting is the best way to build strength and muscle.
  • Body weight exercises – Use your body to build muscle and strength. A great alternative for those who do not have access to the gym or their own equipment.
  • Machines – Using this type of equipment is better than nothing, but it carries risks. They force you to take certain functions that may be abnormal to the body and increase the chances of injury. Since they balance weight for you and do some work machines that are not nearly as useful as lifting free weights.

where do I start?

You can start by going to our directory section and watching many free training programs.

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