Strength training is an essential aspect of physical fitness that helps to increase your overall strength and endurance. It is a type of training that involves resistance exercises to build muscle mass, increase bone density, and improve your overall health. If you're looking to gain strength, whether it be for sports performance, general fitness, or just for personal reasons, then this how-to guide will provide you with some useful tips and exercises to get started.
1. Start with a warm-up
Before you begin any strength training exercise, it's essential to warm up. A warm-up helps to increase blood flow to your muscles, which reduces the risk of injury and prepares your body for the workout. You can start with some light cardio exercises such as jogging, jumping jacks, or skipping rope for about 5-10 minutes.
2. Choose your exercises
There are many exercises to choose from when it comes to strength training. Some of the best exercises for building strength are compound exercises that work multiple muscle groups at once. Here are some exercises you can do using dumbells:
- Squats: Stand with your feet shoulder-width apart, hold the dumbbells at shoulder level, and lower your body until your thighs are parallel to the ground. Then, push your body back up to the starting position.
- Lunges: Stand with your feet shoulder-width apart, hold the dumbbells at your sides, and take a step forward with one leg. Lower your body until your front thigh is parallel to the ground, then push your body back up to the starting position. Repeat with the other leg.
- Deadlifts: Stand with your feet shoulder-width apart, hold the dumbbells in front of your thighs, and bend forward at the hips, keeping your back straight. Lower the dumbbells until they reach your shins, then push your body back up to the starting position.
- Chest press: Lie on your back on a bench or the floor, hold the dumbbells above your chest, and slowly lower them towards your chest. Push the dumbbells back up to the starting position.
- Rows: Stand with your feet shoulder-width apart, hold the dumbbells at your sides, and bend forward at the hips, keeping your back straight. Pull the dumbbells up towards your chest, then lower them back down to the starting position.
3. Choose your weight
When it comes to choosing the actual weight, it's important to consider your fitness level and the specific exercise you're performing. The weight you choose should be challenging but manageable. You should be able to complete the exercise with proper form without feeling pain or discomfort.
If you are new to strength training, it is recommended to start with lighter weights to learn the proper form and technique for each exercise. As you become more comfortable with the movements, you can gradually increase the weight to continue challenging your muscles and building strength.
It's better to start with a lower weight and work your way up than to risk injury by using too much weight.
A light weight might be using 2-5kg dumbells for a beginner, whereas for an advanced strength trainer, a light weight might be 10-15kg dumbells
4. Repeat the exercises
To build strength, you need to repeat the exercises. Aim for three sets of each exercise, with 8-12 repetitions per set. Rest for 30-60 seconds between sets.
After your workout, it's essential to cool down. This helps to reduce muscle soreness and stiffness. You can cool down by doing some light stretching exercises for about 5-10 minutes.
Strength training is an excellent way to increase your overall strength and endurance. By following the tips and exercises outlined in this guide, you can start building strength. With consistency and dedication, you'll be on your way to achieving your strength training goals in no time.