What are some resistance training exercises: Resistance Training Exercises: Benefits, Definition & Examples
Beginners Guide to Resistance Training
What is Resistance Training?
Although it might sound a bit technical, ‘Resistance Training’ is just another name for exercising your muscles using an opposing force i.e. dumbbells, resistance bands, or even simply your own body weight.
Resistance training, toning, strength training and weight training are one and the same activity; they require the use of resistance to increase muscle strength and size.
So how does it work? During resistance training muscle fibres are broken down, which leads to the body repairing them, resulting in your muscles growing stronger.
Not only does this help you to build strength, it helps to tone and sculpt your body shape (don’t worry, you have to go a long way with a lot of hard work to look like a weight trainer!)
Muscle is also a metabolically active tissue – the more muscle you have as a proportion of your body weight, the more calories you’ll burn at rest. Great news for those of us who are trying to lose or maintain weight.
If you’re looking for some specific info on resistance training, you can jump straight to any of the topics we cover here:
What are the Different Types of Resistance Training?
As mentioned, anything that works your muscles using a resisting force is classed as ‘resistance training’. This can take many forms – some of which need a bit of equipment, and some of which don’t:
Your Body Weight
Sit ups, squats, push ups, leg raises and planks are all examples of resistance training. These types of strength exercise require only you, and a little bit of space to workout in.
Small and portable bits of kit which provide resistance when stretched. They come as rubber bands or tubes, sometimes with handles and attachments, sometimes as a continuous ring. They don’t take up much space and are easy to use wherever you are.
Including dumbbells, barbells, kettlebells, medicine balls, weighted bars… in fact anything that has a bit of heft to make your muscles work a bit. In gyms you might see sandbags, tyres, rubber cylinders with handles… at home you can use bottles of water, cans of beans, or even sacks of potatoes!
These are contraptions you’ll generally see in the gym, and we’d advise having a member of staff show you how each one works. They use either weights or hydraulics to provide resistance for your strength training.
Suspension Training Equipment
Looking a bit like sturdy straps, they use gravity and your body weight to provide resistance for a good strength workout. There are exercises for the whole body. You’ll see these in gyms attached to frames, and you can get them for home to hook over doors etc (another great portable option).
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How Many Calories Does it Burn?
As resistance training is more about strengthening and building your muscles rather than getting your heart rate up (although you will increase your heart rate a little while working out), it’s a lower calorie burn activity than cardio such as running, cycling, aerobics etc.
However, don’t let this put you off as there are many benefits to resistance training, not least of which is increasing the amount of muscle you have – which helps you to burn more calories overall, even at rest.
As a general rule, an average woman* will burn 50-100 calories for 10 minutes of strength training, depending on the level of resistance/effort… Toning exerises such as sit ups, squats and leg raises burn 53 cals per 10 minutes, moderate training with weights 66 cals per 10 mins, and suspension training around 99 cals per 10 mins.
An average man* will burn between 55-110 calories for 10 minutes training along a similar scale.
The tables below show how many calories you’ll burn with the different types of resistance exercises, for 10 and 30 minutes.
*Based on an average woman of 5’5″, 11st and aged 40, and an average man of 5’10”, 13st, aged 40.
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To get the best out of resistance training, it’s something you need to do regularly. It doesn’t have to be every day (in fact it’s good to have rest days in between), but a little and often is better than a big workout then nothing for a few weeks…
Contrary to popular belief, this type of training shouldn’t hurt – you may feel a little stiff in the muscles the day afterwards, but it shouldn’t be enough to impact your day (especially if you warm up and cool down properly).
So you want to choose a plan that is accessible and easy to follow, without requiring a huge time commitment. Our personal trainer’s Home Workout Plan is a great place to start.
If you are completely new to resistance training, or have any injuries or disabilities that this type of exercise may affect, you should consider getting some advice and instruction from one of the following:
- Your Doctor – if you have any health complaints
- A Fitness Instructor
- A Personal Trainer
- Your Physiotherapist
Planning and Progressing Your Training Program
- Warm up with 5-10 minutes of cardiovascular exercise such as walking, jogging, cycling or skipping – gradually increasing in intensity.
- For the most effective total body workouts, include exercises that work all of your muscle groups- i.e. legs, back, chest, shoulders arms and core.
- Make sure that opposite muscle groups get worked equally i.e. back and chest, both arms, both legs, quadriceps and hamstrings (the muscles in the front and back of the upper leg).
- Start your program with compound exercises that work more than one muscle at once – i.e. a medicine ball squat works the core, legs and buttocks at the same time.
- Plan to complete exercises that only work one muscle at the end of the programme i.e. the Bicep Curl.
- Cool down with another 5-10 minutes of cardiovascular activity, slowly decreasing in intensity.
- You should take the time to stretch the muscles you’ve been working, holding the stretches so you can feel them, but they don’t hurt, for around 30 seconds each.
Sets and Repetitions
To get the most out of your resistance workout it’s important to ensure that you are working out at the right intensity. Check out the guide below to work out how many sets and repetitions of each exercise you should be completing to achieve your aim.
A Repetition (rep) is one complete movement of a certain exercise.
A Set is a number of reps performed in sequence, without a rest.
Example Exercise: Bicep Curls
- Sets: 2
- Reps: 15
- Rest period: 30 seconds
This means that you should complete 15 bicep curls, rest for 30 seconds then complete another 15 bicep curls.
You can do this either with both arms at the same time, or one at a time (two sets with each arm).
Decide what your aim is and then follow the sets/reps guide below…
- Weight Loss and Muscle Endurance – Follow these guidelines if you want to burn more calories and increase your overall muscle strength to help with weight loss, alongside a calorie controlled diet
- Increase Muscle Tone – If you want more muscle definition then this is the level that you should be working at
- Build Muscle Strength and Size – If you want to really build your muscles and improve your strength for short bursts of heavy activity then these are the exercise ranges that you should be adhering to
As a guide, you are using the correct resistance/weight if the last rep is tough enough that you can only just complete it without losing your technique.
If you know that you could do another 5 more then the weight is too light or you aren’t using enough resistance! Conversely, if you have to use momentum to get through the set then the resistance/weight is too heavy.
As a general rule try to exercise in time with your breathing – i.e. with a Shoulder Press breathe out as you lift the weights and breathe in as you lower them. If you can’t complete the exercise without holding your breath then you’re using too much resistance/weight.
If you want to achieve results you should challenge yourself, gradually. As your body adapts to meet the challenge that you set for yourself the exercises will get easier. This is the time to change something.
If you stay in your comfort zone with the same work-out for months on end you won’t see the results you want to… But remember, this is because the work you’re doing means you’re getting stronger and more toned.
So how do you gradually increase the challenge? There are a few aspects of a resistance workout that you can change to ensure your body is getting the most out of your resistance workouts, you should only change one variable at a time:
- Sets – Increase the number of sets that you are completing.
- Rest – Decrease the rest period in between sets.
- Reps – Increase the number of repetitions you do of each exercise.
- Resistance – Increase the resistance level or use heavier weights.
- Variation – Mix it up a bit so your body isn’t getting into a fixed routine – instead of completing one exercise at a time, why not try a circuit? Complete one set of each exercise then start at the beginning again for the second set.
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Resistance Training Workouts
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What are the Benefits of Resistance Training?
Resistance training can be used to achieve a variety of beneficial results and most individuals would benefit from 1 – 3 resistance workouts a week, in conjunction with regular aerobic exercise. Assuming most of us aren’t planning to compete in any body building contests in the near future, we’ll concentrate on the more functional benefits of resistance training…
- Improved Body Shape – Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts.
- Increased Muscle Strength – As well as making your body look good, resistance training can be used to increase muscle strength for more functional reasons i.e. improved posture, digging the garden or carrying the shopping etc…
- Increased Muscle Power – More advanced resistance training programmes that include performing exercises with increased momentum will improve muscle power. i.e. for throwing a netball or kicking a football or swinging a golf club.
- Increased Metabolic Rate – Muscle tissue is metabolically active and the more of it you have the more calories you will burn – even at rest! Making losing and maintaining a healthy weight much easier.
- Improved Bone Health – Regularly participating in resistance based exercise helps to maintain peak bone mass and avoid the onset of osteoporosis. From the age of 30, bone mass starts to decline, resistance training can help to maintain bone density and delay this degenerative process.
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6 Strength Training Exercises You Should Try Today!
Strength training and building muscle are essential parts of a healthy and fit lifestyle.
Many studies have shown that the more muscle mass you have, the higher your resting metabolic rate. So unlike traditional cardio, strength training gives you an afterburn. This means that your body will continue to burn calories for up to 72 hours after you are done working out. Burn more calories while at rest? We’ll take it!
Here are 6 strength training exercises you should incorporate into your fitness routine!
1. Goblet Squat
While holding a dumbbell with both hands at chest level, set your feet shoulder-width apart. Push your butt back like you’re sitting in an invisible chair and go down until your elbows meet the inside of your knees.
Make sure to keep your heels flat and press onto the floor. Once you reach the bottom of your squat, pause for a moment, then return to starting position. Repeat 15 times.
Check out more squat variations and form, here!
2. Thruster Squats
We love squats! They work your entire body.
Start by holding weights at shoulder-level. Using proper technique, squat down as far as you can. Hold for a moment, then after coming back to starting position, raise the weights above your head. Repeat 15 times.
3. Plank Rows
This strength exercise is great for building a strong core, glutes, and arms!
While gripping a pair of dumbbells, get into pushup position. Your hands should be just over shoulder-width apart and your feet slightly over hip-width apart.
Keeping your hips parallel to the floor, bend your right elbow to pull the weight up toward the right side of your body. Pause for a moment, then slowly lower the weight back to start position. Repeat on the other side.
Note: If you have sensitive wrists you can do one side at a time by placing one hand on the floor and do a set on one arms, then switch to the other.
4. Overhead Tricep Extensions
Say goodbye to the arm jiggle, and say hello to tight and toned triceps!
Start by standing (or sitting) with your feet placed shoulder-width apart. Hold a dumbbell directly over your head with your arm extended. Then gently bend your elbows and lower the dumbbell down behind your head. Hold for a second, then raise it back to the starting position. Repeat this motion 15 to 30 times with both arms.
5. Hammer Curls
This is one of the most basic, yet effective, dumbbell exercises to build arm muscles. This will target the outer biceps, forearms, shoulders, and traps.
Hold two dumbbells of equal weight in both hands. Stand tall with a strong back, with your arms at your sides and chest pushed out slightly. Hold the dumbbells so your knuckles are facing away from the body, and the thumb leads the motion.
Raise the dumbbells upward till the biceps are fully contracted and at shoulder level, hold for a few seconds, then slowly lower the dumbbells to your starting position. Repeat 15 to 30 times.
Note: You can do this exercise with both arms simultaneously or one arm at a time.
6. Dumbbell Row
This will help create a strong back, arms, and core.
First find an empty bench and grab your dumbbells. Start by placing your left hand and left knee on the bench. Holding a dumbbell in your right hand, bend your right elbow and pull the dumbbell up to the side of your chest. Hold for a moment, then slowly lower back to your starting position. Repeat 10 to 12 times, then repeat on the other side.
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How to Get Stronger With 7 Simple Exercises
When you first start strength training, the exercises can feel hard—which might have you wondering how you can get stronger so your workouts can go more smoothly. After all, if every move is a struggle, it can be hard to motivate yourself to even start a workout routine, let alone give it a solid effort.
But as you get stronger and more familiar with the exercises, you’ll likely find it easier to execute each move. Once that happens, you can focus more on the workout in front of you. And that can help you get even stronger.
If you’ve ever found yourself wondering what you need to do to get stronger, we have you covered. Here’s everything you need to know to get started.
What are the benefits of getting stronger?
Building strength doesn’t just help you in your workouts—it has a huge carryover in everyday life too.
“Resistance training, whether it’s moving your own body weight or moving external weights, is a great way to help your body stay functional and healthy for the long run,” says Sivan Fagan, an ACE-certified personal trainer and owner of Strong With Sivan in Baltimore, Maryland.
Building strength now can help you perform everyday movements more easily, whether it’s picking up a heavy box and walking across the room with it, pushing a heavy object back on an overhead shelf, or even getting up off the floor quickly and easily. And building balanced strength—like making sure you are focusing on all muscle groups—is important because it can help prevent injury by making sure other muscles aren’t overcompensating.
As you get older, muscle strength becomes even more important. Resistance training helps older adults improve balance, build bone density, reduce the risk of falls, preserve independence, and even boost cognitive well-being, according to a 2019 position paper from the National Strength and Conditioning Association.
The good news, too, is that once you gain strength and muscle, you don’t have to work out constantly to keep from losing it: The average person can maintain strength and muscle by strength training at least twice a week, the National Academy of Sports Medicine says.
How to train to get stronger
The key to how to get stronger is compound movements, which involve multiple joints of the body and, therefore, multiple muscles.
“Focusing on multi-joint, compound movements elicits the greatest muscle fiber recruitment,” says Jeffrey Yellin, D.P.T., C.S.C.S.
Examples of multi-joint exercises include squats, which bring into play the hip and knee joints, and push-ups, which employ the elbow, wrist, and shoulder joints.
Another key part of any quality weight-lifting workout is pushing and pulling exercises.
“Breaking up your exercise routine into pushing and pulling ensures that you maintain good muscular balance and hit all the important muscle groups,” Yellin adds.
For example, rows, a pulling motion, recruit your back and biceps muscles. A chest press hits the pectoral muscles (chest muscles) and triceps. If you were to skip the pulling motion and only do the chest presses, you’d be at greater risk for injury over time due to uneven pulling on the joints, Yellin says.
Strength Training For Beginners: The 5 Best Exercises
Strength training can be intimidating for beginners, but the benefits can’t be beaten: more muscle, higher calorie burn, stronger bones and joints, better endurance, and reduced risk of injury during another workout.
Remember to pair strength workouts with cardio as you plan your exercise routine, and try these tips and top-tier strength training exercises for beginners when you’re ready to kick-start your journey to being stronger.
Start with body weight to learn basic movement patterns.
Personal trainer Annie Brees says bodyweight exercises are a great place to start if you’re new to strength training.
Pro Tip: Do yourself a favor and get these bands. It’ll be a game changer.
“Mastering the various movement patterns before you add an additional load, like dumbbells, should always be a top priority, as it helps decrease your risk of injury and will help you lift more weight down the road,” she explains.
“There are five basic moves: squat, hinge, push, pull, and core work. There are many variations of each of those movements, but for beginners, I tend to gravitate toward a bodyweight squat, glute bridges, push-ups (on an incline if needed), inverted rows, and planks.”
Jeffrey Siegel, a personal trainer based in Boston, breaks it down a bit further. He says there are five primary maneuvers, in addition to movements, such as throwing, crawling, and climbing:
- Hip-dominant (deadlifts, hinges, and swings)
- Knee-dominant (squats and lunges)
- Pushing movements (pushups, dips, and presses)
- Pulling movements (rows and pull-ups)
- Gait patterns, such as walking and running
“Body weight allows you to focus on form first, so you can set yourself up with a solid, safe foundation and address any muscle imbalances,” says a top trainer at Drive Train Hustle. “A lot of clients want to jump right into advanced tactics, but it’s better to start small and build off that momentum than to be out of the gym for a few weeks with a nagging injury.”
“We all have imbalances and weakness that prevent us from moving optimally,” Siegel says. These bands will help with that as well.
“It is important to address these before adding a significant external load to your workouts or else you’ll just be layering strength on top of dysfunction. Working with a trained professional who can take you through some basic assessments will help you determine what muscles might be over/underactive and how to begin correcting these issues.”
Building a certain type of strength may also serve as an asset to your regular physical activity. “If your chosen sport or activity demands a particular strength, then work backward from the desired movement patterns you’ll be using,” Siegel suggests.
“If you’re an avid hiker, then exercises like step-ups or lunges with added weight can be a great way to develop single-leg stepping strength.”
Now that you know the basic movements, let’s incorporate them into workouts. Check out Aaptiv’s sample workouts here.
Then, prioritize five key strength training exercises for beginners.
After you’ve built up strength using the power of your own body weight, move on to these five strength training exercises for beginners that work your entire body, with room for modifications or levels of intensity.
Our experts agree: Squats are the best strength training exercises for beginners in terms of bang for your buck.
“Squats not only work your legs but your core and upper body, too,” says personal trainer Jillian Bullock.
“Stand with your feet slightly wider than your hips, feet facing forward. Look straight ahead with your arms out in front of your body. With chest out, shoulders back, and abs tight, slowly lower your butt down as far as you can. Make sure your knees do not push forward past your toes. Weight should be in your heels, not your toes. Return to starting position, without rounding your back as you stand, and complete 15-20 reps.”
To amp things up, add a dumbbell at each side or heart center for more resistance. You can also use a stability ball to test your form and stability, experiment with sumo squats, or incorporate lunges.
Luckily, there are a million push-up variations to meet any beginner at their comfort level.
Bullock says to start in a plank position with arms extended, and then lower your body until your chest almost touches the floor. Keep your body in a straight line, with elbows close to your sides, and then push yourself back up. Strive for as many reps as possible.
Planks: Some of us love to hate them, but they accelerate strength throughout your body whether you do them from your hands, sides, or forearms. Place your body in a pushup position, arms shoulder-width distance apart.
Hug your belly toward your spine to engage your core, so it doesn’t drop down or stick up in the air. Stack shoulders over wrists and heels over ankles. Hold for 30 seconds, working up to a few minutes over time.
This move is preferred by trainer Natalie Carey, who says, “If you can’t hold a plank for one minute, your body will have a lot of trouble properly completing any other exercises. Master this move, and you’ll have a strong, stable core that will keep you injury-free and ready for more challenging exercises.”
Deadlifts, either single-leg or from a standing position, help keep your ankles, knees, hips, and lower back happy, Carey says. They also allow you to increase strength for heavier lower-body lifts down the road.
“Almost everyone sits at a desk for their job, and our back muscles weaken as we hunch over our computers,” Carey says. “A row of some sort—cable row, body weight, bent over—will give you better posture and prevent upper back and shoulder tightness in the long run.”
Want to see results? Try to hit every major muscle group at least once a week and set reasonable goals.
“General guidelines suggest adults should strength train two times a week at a moderate to high intensity for health benefits,” Brees says. “But when it comes to a good lifting program, something is usually better than nothing.
As a trainer, I see individuals online and in person fall into the harmful mindset of, ‘If I can’t do it perfectly, I won’t do it at all,’ and that keeps them from doing anything! Although strength gains may take longer to achieve, they can still be made lifting even one day a week.”
Carey recommends setting small goals to focus on consistent progress and checking in with yourself every couple weeks. If you’re able to do more reps or lift more weight, you know you’re stronger and ready to switch it up.
Siegel also likes to remind people to find their “why” in light of all other elements related to physical fitness.
“Ask yourself: What do you want to be doing three months from now? Is that realistic? How much time are you willing to commit to strength training? What obstacles do you see getting in the way? What structures and supports will help you stay on track? How will you respond if you’re not making the progress you want? Answer these questions first before getting into the nitty-gritty of setting specific movement or weight goals,” he says.
“Strength is important, but it is only one component. Don’t forget to also think about your cardiovascular endurance, flexibility with a good stretch, power, speed, coordination, agility, and balance.” Protein and supplementation are important too!
Aaptiv has the workouts you need to help reach your goals both at home or the gym. Click here to download the Aaptiv app today.
What Are Simple (But Effective) Strength Training Exercises?
Strength training exercises are designed to incorporate your core muscle groups by exerting resistance against the core muscles you’re trying to target.
- Strength training doesn’t always need to include additional equipment – using your bodyweight is just as effective!
- Focusing on one major muscle group at a time and cycling different muscle groups throughout your weekly routine will keep you on track while allowing rest and healing.
- Start with lesser resistance/weight and focus on more reps – as you build strength, add in more resistance for the same amount of reps.
- Power yoga is an especially effective bodyweight exercise for strength training. What’s even better, you don’t need any equipment. WIN-WIN!
It is important, and also recommended, to use proper resistance and weight that will engage your chosen muscle groups eventually forcing them to fatigue.
You’ll want to do so with multiple repetitions of 6 to 20 depending on the weight and/or resistance you are using. Beginners normally start out around 6 to 8 total exercises that focus on your body’s major muscle groups. You’ll also want to start out doing strength training exercises at least 2 to 3 times a week as you continue to build your strength and stamina. Over time, you’ll begin to lift more weight at higher reps and your body will naturally tone up and grow stronger.
Interestingly, if you haven’t tried yoga yet, you’ll see that power yoga classes, like the ones at Bulldog Online, provide fantastic strength training exercises through the use of body weight 💪🏽. You’ll also get the bonus of a great cardio workout and stretching.
According to Men’sHealth, the toughest step to make is the first one … and it’s usually the most rewarding!
Our power yoga classes will get moving and sweating in just 30 mins!
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Strength training through yoga has never been easier and more fun! SAMPLE A KICK-ASS FITNESS CLASS! 😎
Here Are Some Simple (But Effective) Strength Training Exercises
A plank is a good standard exercise to include in any workout routine. It’s known for being a core exercise, but it’s just as useful for strength training because of the physical strength (in your core, arms, and legs) to hold yourself up. If you’re comfortable with traditional planks, you can try doing a variation to improve your strength and stability in your workout routine.
Some common plank variations include the side plank, leg-lift plank, and forearm plank.
Plank Pose Builds Core Strength And Helps Tone Your Upper Body
How to do a plank…
A standard plank is the “up” position in a push-up. With your back straight, hold yourself up with your feet (legs straight) and hands (arms straight).
Pull your navel toward your spine to engage that core!
Slight Variation (Pictured Above)
To make it even tougher, you can try bending your arms and tuck your elbows to your sides.
This is difficult but will help strengthen your shoulders and arms at the same time.
Squats are another in our group of strength training exercises. Like a plank, you can do variations on a squat, including adding free weights, squatting deeper, or moving slower to engage your muscles.
These variations can help increase your strength through the exercises.
How-to: Do a squat…
Start in a standing position with your feet about shoulder-width apart and your arms down at your sides. Bend your knees and hips to lower your torso toward the ground while keeping your back straight. As you lower your body, lift your arms up in front of you so they are parallel to the ground. Return to a standing position with your arms down.
You did one squat!
Now repeat and try to hit 20 reps. If you can’t at first, that’s totally fine. You continue to build up those core leg muscles over time.
Just keep at it. Try to fit these workouts in when you can during your day.
Slight Variation (Pictured Above)
To make it even more of a workout, add in a resistance band.
Just step on one side with both feet and push up with the other side making sure to stay stable and controlled.
Related Article – Yoga Workouts with Resistance Bands
3) Bent-over Row
A bent-over row uses your upper-body muscles as you lift weights, but it also requires that you engage your core and leg muscles to stay in a stable position during the exercise.
One of the advantages of this exercise is that you can increase your strength by using a higher weight free weight in your exercise.
How-to: Do a bent-over row.
Begin in a standing position with your feet approximately shoulder-width apart and your arms down at your sides.
You should have one free weight in each hand. Bend your knees slightly and bend your torso forward, keeping your back straight, until it is parallel to the ground and your arms are still hanging down toward the ground.
Bend your elbows of both arms and bring your hands toward your shoulders, keeping your elbows close to your body, then straighten your arms again. This is one rep.
Slight Variation (Pictured Above)
You can use a bench or a chair works as well.
With a weight in your right hand, rest your left knee on the bench and bend over so that you’re leaning forward.
Start with your right arm extended then pull your arm back so that your elbow is tucked by your side bringing the weight to the right of your chest.
Slowly release and repeat.
Do this about 20-30 times depending on your weight. Try to do about 3 sets of these to really get those arms, shoulders, and back burning.
A pull-up is a bodyweight exercise that engages your entire body to be successful.
No real equipment is needed except a bar to pull up on, which makes this a good exercise that can be done pretty much anywhere.
You can also incorporate variations of a pull-up for further training, such as adding ankle weights, changing your hand/arm position, or increasing your speed and reps.
How-to: Do a pull-up.
Begin by hanging from the bar with your arms straight.
Pull yourself up to the bar with your arms until your head is above the bar, then lower your body again until your arms are straight.
This is one pull-up.
Slight Variation (Pictured Above, Right)
Instead of using a solid bar, you can substitute that stability with two individual rings or straps to add an extra workout boost.
This is when you’re ready to hit that next level in your advanced workout routine.
A deadlift is a great strength-training exercise that works your back muscles.
Since this is a weight-lifting exercise, you can increase your strength by adding weight periodically.
Just make sure that you start slow, and it may be a good idea to have someone nearby to spot you, especially if you’re new to deadlifting.
How-to: Do a deadlift.
Stand behind the barbell with your feet about hip-width apart. Bend at the hips and knees to lower your torso toward the barbell.
Grab the barbell, keeping your arms straight, and push your butt out so your torso is almost parallel to the floor.
Push through your heels and stand up straight, keeping your arms straight and the barbell close to your legs as you lift it.
After holding the barbell in this position for a few seconds, slowly lower it back to the floor in the same way you bent to pick it up.
This is one rep.
A bridge is a good way to strengthen the lower half of your body as well as to strengthen your core. You will see bridge pose in many of our online yoga classes. You can add variations to make a bridge more challenging, such as lifting a leg when in the bridge position.
How-to: Do a bridge.
Begin by laying flat on your back and your feet on the floor (knees bent).
Lift your hips, keeping your feet in place, until your thighs and torso are in line and your hips are straight.
Keep your arms on the floor to help keep you stable. Slowly lower your hips back to the floor.
This is one rep!
7) Bicep Curl to Shoulder Press
A bicep curl to shoulder press is an exercise that uses free weights to strengthen your biceps and shoulders.
Since it uses free weights, you can make it more difficult by using heavier weights, more reps, or holding the positions longer.
How-to: Do a bicep curl to should press.
Begin by standing with your feet approximately shoulder-width apart and your arms (with free weights) hanging at your sides. Bend your elbows to bring your hands up to your shoulders.
This is a bicep curl.
From this position, straighten your arms to lift your hands up over your head.
Slowly lower your hands back to your shoulders, then straighten your elbows so your hands are by your sides again.
This is one rep.
Yoga Classes Incorporate Many Different Strength Building Movements
8) Yoga for Strength Training
You may be surprised to hear that yoga classes (including online yoga) are full of both flexibility and strength training exercises (not to mention cardio!)
And, some yoga classes incorporate resistance bands to dial up the strength training aspects of the class. Per Parade, yoga is one of the best exercises to strengthen your core. WIN!
With yoga, you’ve got tons of choices. You can try the more common slow flow yoga classes or even look into more cardio-focused yoga classes that utilize resistance bands. Our power yoga classes are yet another way to build strength while using your bodyweight.
Increase your strength to achieve your health and wellness goals from anywhere by even trying out yoga at home.
Check out these tips to help you get started in your online yoga workout journey. TRY A SAMPLE BEGINNER YOGA CLASS!
So, you see there are many ways to build strength that are both simple and effective!
What’s even better than simple? FREE!
Stretching and strengthening, bulldog style! 😎
30 Strength Training Exercises for Killer Upper Body Workouts
People throw around a number of different words they think are “synonyms” when it comes to strength training: weightlifting, resistance training… the list goes on. But really the term “strength training” incorporates bodyweight exercises, bands, machines, weighted equipment, and essentially anything that isn’t running, swimming, or flexibility training (like stretching), according to Men’s Fitness‘s group training director Sean Hyson, C.S.C.S. So it’s not synonymous with weightlifting—it’s an umbrella term that includes it. And while weightlifting is great, there are tons of other strength training moves that don’t include actual weights that can help you get strong and sculpted. In fact, there are dozens of moves you can rotate through for the ultimate upper body workouts.
The most effective strategy is to integrate a combination of compound exercises into your routine. Some of those will include barbells, dumbbells, and machines, yes, but others just require your own body weight or resistance bands.
Here, we combed through our database of upper body exercises. Here’s a list of the 30 absolute best strength training moves, chosen by Hyson and Alex Diana, trainer at CITYROW and coach on the CITYROW Go app. They’ll target and trigger muscle growth in your back, biceps, triceps, chest, forearms, and shoulders and give you one killer upper body strength workout.
Most of these exercises can be modified, too. (For instance, one-arm rows can be done with either a cable pulley or a dumbbell, and a face pull can be done with either a band, TRX, or cable pulley.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.
Not only will these moves increase your overall strength, but they’ll decrease your risk of injury, create a more symmetrical build, and improve your core strength for everyday functional fitness. Here’s what you need to create the best upper body workouts of all time.
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5 Best Strength Training Workout Routines For Beginners
Want to get strong like these LEGO lifters but don’t how to start?
In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.
These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.
Let us help you start strength training! Learn more:
We’ll be digging into the following:
By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.
Grab it free when you join the Rebellion by putting your email in the box below.
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
How Do I Start Strength Training?
Welcome to the first day of the rest of your life.
You’ll look back years from now and thank “Past You” for starting strength training today.
And I promise, you WILL strength train today.
After all, strength training or resistance training doesn’t need to be scary or overcomplicated!
Strength training really comes down to two things:
#1) Movement of any weight against “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.
#2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.
Coach Jim explains the ins and outs of progressive overload in this video:
That’s all there is to it: do some resistance training and attempt to make it more and more challenging, and you’ll grow stronger.
- This means if you drop down and do ONE knee push-up right now, technically you’ve done a strength training workout.
- It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.
In other words…
Now, there are many different “strength training” and “resistance training” paths.
Like a “skill tree” in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation.
These paths depend on your goals and what equipment you have available to you.
What are some examples of Strength Training?
Let’s chat about a few different types of strength training.
Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”
This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.
Why is this the best place to start? Two big reasons:
#1) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:
#2) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.
By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.
Now, it’s SCIENCE TIME!
While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.
More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”
You may be asking yourself: what is a motor unit?
That’s okay because I was asking myself this same question.
A motor unit is a single motor neuron and the muscle fibers it innervates.
You can think of two different types of motor units:
- We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).
- We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).
When you start strength training, you really are helping your muscles communicate better together. This is why we recommend starting with bodyweight exercises, to help start this process.
However, bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.
For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.
You just have to know HOW and WHEN to scale up (we can help there too).
Let us create a bodyweight training program for you!
Dumbbells are a great first step into the world of weight training and strength training:
- Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex.
- A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
- Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
- Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.
- Dumbbells have an added stabilization challenge, and will point out muscle imbalances pretty easily (“oh my right arm is stronger than my left arm.”).
- Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.
- You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!
A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, they don’t take up a lot of room, and can be used in dozens of ways for a great compact workout.
Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.
Although there are “adjustable kettlebells,” you’ll most likely be working with a single kettlebell, and then adjusting your movements for “progressive overload” (making the workout slightly more difficult each time).
If you are a member at a gym, they’ll probably have multiple kettlebells that you can use to level up.
Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I’ll help you, I promise):
- “Progressive overload” is easy – you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.
- It’s much easier to go heavy safely – especially for lower body movements like the squat and the deadlift.
The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).
If not, you definitely will need to join a gym.
WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?
Not sure which path to pick? You’re not alone – this stuff can be overwhelming. Check out our 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!
Let us build a strength training workout for you that fits your busy life! Learn more:
Which Strength Training Program is Right for Me?
So, what’s the best workout program to start as a beginner?
Realistically, it’s the one that you will actually do.
Barbell training might be optimal in terms of building pure strength quickly, but if you don’t see yourself actually getting to the gym regularly – or you’re too self-conscious to enter the free weight section (for now) – no problem!
Start with bodyweight training.
Conversely, bodyweight training might seem convenient and easy to start now, but if you can’t motivate yourself to work out at home, you might be better off joining a gym.
So let’s get you a workout program!
As we cover in our “How to Find the Perfect Workout Plan (for you)”: MOST beginners will be best served by following a “full-body” or “total body” routine, 2 to 3 times per week, with a day of rest in between each workout.
This full-body workout will have 4-5 big compound movements.
A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.
An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.
This is WAY more efficient – and effective at building pure strength – than doing 5 different isolated leg exercises.
Why do 5 exercises when 1 exercise will get you better results in 20% of the time?
To answer your next question, let me tell you about how many sets and reps you should do as a beginner!
As we explain in our “How Many Sets and Reps” guide:
- Reps in the 1-5 range build super dense muscle and strength.
- Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
- Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.
If you want more, Coach Jim breaks down different set and rep ranges in this video:
Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.
Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!
The max lifts will come later, my friend. You gotta learn to walk before you can run!
“Staci, which workout plan is best for me?”
It depends on your goals!
If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for “strength training for weight loss”).
If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.
TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:
- Eat correctly for your goals too. How you eat will account for 80-90% of your success or failure when it comes to weight loss or bulking up.
- Increase the difficulty of your workouts. This is that “progressive overload” stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.
Depending on your current situation, and how quickly you’re looking to cut through the “trial and error” and get expert guidance, I might have an interesting solution for you.
We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You’ll work with a coach that will build a workout program for your body type and goals, check your form to make sure you’re doing them safety, and even help plan out your nutrition too.
We help busy people transform from newbies to strong badasses! Learn more:
The 5 Best Beginner Strength Training Programs
“Alright Staci, are there any ‘out of the box’ beginner workout programs I can start following now?”
Yup! Let me share with you some of our suggestions:
Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:
#1) BEGINNER BODYWEIGHT WORKOUT:
Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.
Complete one set of each exercise and then moving directly to the next exercise:
- 20 bodyweight squats
- 10 push-ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15-second plank
- 30 Jumping Jacks
- Repeat for 3 rounds
Want to stick with bodyweight training? When you’re ready to level up, check out our advanced bodyweight training circuit.
Otherwise, you can move onto weight training when you feel comfortable!
#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT
If you are just getting started with dumbbells and you’re looking for a beginner workout program to follow, this is our Level 3 Gym Workout, “Dumbbell Division”:
- 10 goblet squats
- 10 push-ups
- 10 dumbbell rows per side
I knew you’d ask, so here is Goblet Squat video explanation (from Nerd Fitness Prime):
And here is our video on how to do dumbbell rows:
#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT
Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.
So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.
Complete 3 Kettlebell Workout Circuits:
- 8 Halos (each side)
- 10 Goblet Squats
- 8 Overhead Presses (each side)
- 15 Kettlebell Swings
- 8 Bent Over Rows (each side)
- 6 Front Rack Reverse Lunge (per side)
#3) BARBELL TRAINING: 2 DAY WORKOUT SPLIT
As we cover in our “how to train in a gym” guide (where we take you from “lost sheep” to “barbell badass”), this routine is a much more focused weight training, strength building workout that gets your feet wet with barbell training. Click on ANY exercise to learn how to do it properly.
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A
Do 3 rounds of:
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B
Do 3 rounds of:
WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?
#1) “Starting Strength” is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training – it’s one of the most important training books you can ever read.
#2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with “do 5×5.” Strong Lifts has been around for a long time and is a solid program.
#3) Jim Wendler’s 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.
Note: You can modify any of the barbell training programs to be done with dumbbells, if that’s what you have at home!
Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.
We do have our own 1-on-1 Online Coaching Program where you’ll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.
Want step-by-step guidance and form checks? Learn more:
How Much Weight Should I lift?
We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.
The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
And then, try to lift sliiiightly more than last time.
Here are two common questions on strength training:
#1) How much weight should I start with?
- If you are using dumbbells or a kettlebell, always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
- If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).
#2) How fast should I add weight to the bar?
Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”
Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!
The National Strength and Conditioning Association (NSCA) recommends a similar approach:
- For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
- For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises.
So go SLOW. Even slower than the NSCA recommends if needed.
Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It’s a big part of how he transformed (jokingly) from Steve Rogers to Captain America.
And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
The 9 Best Strength Training Exercises to Learn
If you’re new to all this “strength training” stuff, hopping into a program and going from zero to sixty might be a recipe for failure.
Instead, be patient, and take the time to learn these movements first.
I’m going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):
- 1. Push-up: uses every push muscle in your body (chest, shoulders, triceps)
- 2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)
- 3. Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up!
- 4. Pull-up or chin-up: the best “pull” exercise in history! Everybody should have a goal to get their first pull-up.
- 5. Bodyweight dip: advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
- 6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.
- 7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
- 8. Barbell benchpress: as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
- 9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.
All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.
When attempting all of these above listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).
Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.
Let’s go over these now.
Click on any of these exercises to get a FULL explanation of the movement, step-by-step:
1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):
2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!
3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.
4) The Pull-Up and Chin-Up: Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet?)
5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips – warning: these are very advanced, but incredible strength building exercises.
And now we’re into the best weight training exercises:
6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:
7) The Barbell Deadlift: Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”
This is a very technical lift, so make sure you read our article on how to do it with proper form:
8) The Barbell Press: Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.
As a bonus, you need to really flex and brace your core, which gets those muscles working too.
9) The Barbell Bench Press. Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and press it back up towards the sky. Repeat! And get strong.
NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.
Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.
And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…
Let us create a workout program that fits your busy life!
How to KNow you’re doing a strength training movement Properly (Form Checks)
Always start out with just your body’s weight and make sure your movement is correct!
- If it’s a barbell movement, use a broomstick (or PVC Pipe).
- If it’s a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.
When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.
If you’re struggling with certain elements of a movement, don’t get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.
Things will start to improve.
How do you know if your movement is correct?
Do regular video form checks! Record yourself and watch the video.
Alternatively, an expert reviewing your specific movement can be invaluable.
If you’re looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!
I’ve had an online coach for 4 years and it’s changed my life.
Never wonder if you’re doing a movement properly! Get form checks from our coaches:
You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good personal trainer) for one or two sessions just to go over the basic movements.
If you can’t do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.
When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help!
Strength Training For Weight Loss
So you’re looking to lose weight, and tired of hours of cardio (me too).
And you’re wondering if strength training for weight loss – by following one of the workouts in this guide is a viable solution.
Or, gasp – will strength training make you too bulky? (SPOILER: it won’t)
Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:
- Calorie restriction: eating fewer calories than you burn every day
- Strength training with progressive overload (picking up heavier stuff)
As we point out in our “Cardio vs Intervals vs Weight Training” article, strength training is the MOST efficient method for weight loss.
Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with “calorie restriction.”
As we cover in our “Why can’t I lose weight?” article, here’s why eating a caloric deficit and strength training is SO magical when combined:
When you strength train – by picking up something heavy – your muscles are “broken down” during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.
Guess what happens during those 24-48 hours?
Your body will divert as many calories consumed as necessary to “Rebuild Muscle!”
It also diverts additional calories to “Burn as Fuel” to handle this increased “muscle rebuilding” activity.
This means two amazing things:
- Your metabolism is revved up for this time period, burning more calories than normal.
- Rebuilding muscle is a calorie-taxing activity!
Not only that, but when you eat a caloric deficit, your body doesn’t have enough calories to fuel all the day’s activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.
This is the trifecta of physical transformation victory:
- You get stronger and keep the muscle you have.
- You burn through the fat you’re trying to get rid of.
- You’re decreasing your body fat percent and keeping your muscle = look good naked.
In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.
Coach Matt explains how to gain muscle WHILE losing fat in this video:
So how do you put this into practice? Pick one of the strength workouts in this article. Calculate your daily caloric needs. Learn about healthy eating. And start.
In other words…
Pick up something heavy, and eat a vegetable.
These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:
Let our coaches create a custom strength training and weight loss plan for you!
“Just Tell Me What Strength Training Program to Follow!”
Okay! Unless you are collecting underpants, you should now have a workout program you want to try out!
“Staci, this is a lot, can you just TELL me what to do?”
Here are the steps again for you:
STEP ONE: PICK YOUR WORKOUT PATH:
A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:
B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.
Read our “How to train in a gym” guide and go from Level 1 to Level 6 over the next month. Gym closed? Here’s how to build a home gym.
STEP #2: TRY A NEW EXERCISE: In addition to following a workout program, I’m gonna push outside of your comfort zone – that’s where real growth happens.
Learn ONE new movement this week.
Pick one of the exercises below and try it out!
Here are 42 bodyweight exercises you can do too.
STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following direction, consider hiring a coach.
I’ve been working with an online coach since 2014 and it has changed my life – and I do this stuff for a living!
STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we’d love to have you in our community of misfits, mutants, and rebels!
Sign up in the box below and I’ll send you our free Strength 101 guide:
Download our comprehensive guide
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
No matter what you do today:
Don’t be afraid of doing anything wrong – truth be told, the majority of the people in the gym don’t have any idea what they are doing, and are just as nervous as you are!
Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!
What questions do you have about getting started?
So, what’s the biggest thing holding you back from starting strength training?
PS – Check out the rest of the articles in our Strength Training 101 series:
photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love,
90,000 Home weight training. Principles of resistance training. Resistance exercise at home
There are many different sets of exercises that can be used to great benefit, depending on the equipment available. The descriptions below are not exhaustive, and you can find tons of fresh ideas in fitness magazines and tutorials. Some of the exercises below require stationary equipment, but we have tried to provide alternatives to these exercises that you can do at home.
Block pull from above
(exercise for the muscles of the shoulder girdle)
Men: Helps develop massive shoulders and an attractive triangle in the upper back. Women: Helps to correct slouching, improve posture and overall appearance of the figure.
In the gym, this exercise is performed with a long bar, usually suspended from a block above your head. Grasp the bar with your hands at an equal distance from the body (wide grip) and sit on the bench.Tilt your torso back about 10 ° and pull the bar straight down towards your sternum, arching your chest upward as the bar almost touches your chest.
At home, use elastic bands that are sold specifically for this purpose; they can be attached to the wall or to the doorknob. Read the instructions for use of the harnesses carefully.
Men who want to build relief muscles should use stationary simulators, start with a weight of 20-30 kg and bring it to 40-50 kg in six weeks.These are just general guidelines; each of you will have to independently determine the optimal weight for yourself.
(exercise for triceps)
Strengthens the tone of the flaccid muscles of the back of the arms. While not trying to downplay the biceps, keep in mind that triceps make your arms tight and firm in places that can be unsightly gargled in the wind if you have too much fat or saggy skin in there. Triceps, as the name implies, have three heads, and when you master the basic technique of building triceps, you can look in fitness magazines for some advanced techniques for working out each of these heads separately.In the meantime, I propose to learn the options for beginners.
Triceps can be extended in the gym by squeezing down a bar connected through a weighted block. Stand 30 cm from the horizontal bar and pull it down until your arms are 90 ° apart at the elbows. Then slowly let the bar rise up to the starting position, then pull it down again while bending your hands downward. Do not extend your arms more than 90 °.
Use two 2 to 6 kg dumbbells to work your triceps at home so you can work with them effortlessly.Lying on your back on a mat or bench press, extend your arms with dumbbells straight up. Slowly lower the dumbbells, bending your elbows until the bend angle is 90 ° and your forearms are parallel to the floor. After that, slowly straighten your arms while lifting the dumbbells.
Perform three sets of 10-15 repetitions each with rest breaks between sets of no more than 30 seconds.
(exercise for biceps)
This exercise helps you build the most famous of all muscles – the biceps.Using the advanced techniques found in fitness magazines, you can work each of the two heads of these muscles separately. For women who do not strive to have prominent muscles, it is better to use light weights and a large number of repetitions, but it should be noted that women’s arms with small biceps look much more attractive than pencil-thin arms.
The exercise will be most effective if you concentrate your attention on each hand in turn.
Select dumbbells between 2 kg and 9 kg that you can hold without straining your wrists. Without bending your wrists, slowly lift one dumbbell up until the arm is bent to failure. Then slowly lower the dumbbell down. During the downward movement, the muscle fibers will stretch, causing mild inflammation to build muscle, so it is especially important to do this movement slowly on the last reps of each set.
Perform three sets of 10-15 repetitions each with rest breaks between sets of no more than 30 seconds.
The muscles of the chest wall support the tissues of the chest, and a well-developed rib cage improves the overall appearance of the figure in both women and men. Different muscles cover your middle, upper, and lower chest, which can be worked individually by doing an incline or flat bench press. For the development of the muscles of the upper and middle chest, it is best to use a bench with an incline of about 45 °, and for the muscles of the middle and lower chest, press from a horizontal position.Some machines are designed for different grips, allowing you to focus on different muscle groups. The basic chest press can be performed on a dedicated machine or on a bench press. In the latter case, place your hands on the barbell about shoulder-width apart for best efficiency, lower the barbell towards your chest and lift up slowly.
Perform three sets of 10-15 repetitions each with rest breaks between sets of no more than 30 seconds.
If you do not have access to this equipment, use 5 to 15 kg dumbbells of your choice.Take the dumbbells in your hands and lie on your back on a horizontal bench. Begin the exercise with your elbows pressed to your torso and your arms bent at a 90 ° angle, then simply squeeze the weight upward, straightening your arms. Then slowly return to the starting position.
Perform three sets of 12 reps each. To make sure that the exercise is performed slowly enough, do the upward movement in two counts and the downward movement in four counts.
Progressive Cycling uses exercises with higher weights and fewer reps to build muscle mass, alternating with conventional strength, flexibility and endurance complexes.During the first twelve weeks of class, you should not try to use progressive methods that are detailed and scientifically substantiated. Research shows that a standard technique of three sets of 8-10 reps using 60-70% of your individual RPM is just as effective for this exercise.
But if you want to speed up the muscle building process already at the first stage, use the technique of three sets of 8-10 repetitions, each time increasing the weight of both dumbbells by 2 kg until you can do only 6-8 repetitions.(For more information on the Progressive Exercise Method, which is scientifically the most advanced method for effective muscle building today, see.)
If you just want to tone up your muscles by building up mass, use about half the weight you can lift without discomfort. Do three sets of 15 reps.
Reduction of hands
The so-called butterfly is another great pectoral exercise that tugs up the pectoral group that supports the fatty tissue of the breasts in both men and women.It will help you improve the shape of your breasts and get a youthful look.
The exercise can be performed using dumbbells and a bench press. Start with a 5-25kg weight for building muscle, or a lighter weight if you just want to tone your pectoral muscles.
Lie on a bench set at a 45 ° angle and extend your arms with dumbbells straight up. Lower the dumbbells, spreading your arms out to the sides of the center in an arc, and stop when the dumbbells are approximately at chest level. Then bring your hands together with the dumbbells again.
Perform three sets of 8-10 reps. During the last repetitions, a pleasant burning sensation should appear in the pectoral muscles.
Raising arms through the sides in a sitting position
(exercise for the shoulder girdle)
The safest way to perform this exercise is while sitting on a bench. When performing while standing, bend your knees slightly. Try not to use too much weight and do not jerk the dumbbells up. First, choose a weight in the range of 1.5-4 kg, which you can handle without difficulty.
Lower your arms along your torso and slightly bend at the elbows. Then raise your arms across the sides up to shoulder level while swinging the dumbbells away from you.
Perform three sets of 10-15 repetitions each with rest breaks between sets of no more than 30 seconds.
You can form a beautiful abdominal press by lifting the torso from a prone position. However, to develop the muscles in the lower abdomen, a special exercise is needed to put stress on the muscles below the navel.By raising the tone of the muscles in this group, this exercise can be of significant help to those who are trying to get rid of a bulging belly through diet.
To protect your back during this exercise, you can wear an athletic belt and, in addition, pre-stretch the muscles of the lower back, performing backward rolls on the floor. If you have back problems, then before including this exercise in the program, be sure to check with your doctor.
Lie on your back on the floor or on an incline bench with your head up.Stretch your legs and then lift them, bringing your knees up to your chest. Do the exercise at a fast pace and, as your fitness improves, increase the number of repetitions from 20 to 50 or more.
Leg Raises or Leg Press
(thigh muscle exercise)
If you want to have beautiful hips, then for this you will have to work on all muscle groups of the upper part of the lower extremities. These muscles function to support the knee joints, and therefore strengthening the thigh muscles helps protect the knees from injury.In addition, the muscles of the thigh are a large muscle of the body, and increasing their volume can be of significant help in increasing the number of calories you burn per day. If you have to spend whole days sitting in the office or driving, then these muscles suffer from a lack of exercise. At the same time, people often do not pay enough attention to them during strength training, as they tend to focus on the muscles of the chest and arms.
At home, perform leg lifts as follows.(If desired, ankle weights weighing 2 kg can be attached to one of the legs. In addition, an athletic belt can be worn to protect the lower back.)
Lie on your back and slowly lift your leg with weights 20 times to a height of about 45 ° from the floor. Then turn onto your side and lift the same leg 20 times about 60 ° from the floor. After that, roll over onto your stomach and lift your leg 20 times about 30 ° from the floor. Secure the weights on the other leg and repeat the whole complex.
If you need to tone the quadriceps (the large muscle on the front of the thigh), do this exercise with a lot of repetitions (50 to 100), but without weights.
When exercising in the gym, perform leg press on a special machine. Usually, this type of machine is equipped with a seat in which you push with your feet a large plate, connected through a block with weights. Be sure to move correctly and avoid pain or discomfort in your knees. This exercise is a great way to build quads.
Raising and flexing the trunk
To increase the effectiveness of the torso lifts, you should work the abdominal muscles separately from other muscles.Lie on your back, clasp your hands behind your head and bend your knees. Lower your feet to the floor. To increase the difficulty and effectiveness of the exercise, the feet can be placed on a chair or bench. Slowly lift your head off the floor and lift it as high as you can. Then slowly lower your head until it is back on the floor. Slowly doing the downward movement will help you get the most out of this exercise for building your abs.
Start with 20 reps and work up to 100 or more over time.
Torso curls are performed from the same position; the only difference is that the head should not be lowered to the floor during the downward movement. Perform a movement of about two-thirds of the amplitude, and then go up again.
Among experts, there is a debate about which is better – bending or lifting the torso. As they say – it’s a matter of taste, choose the exercise option that you like so much that you want to do it every day. Ups and curls can be combined with a variety of advanced techniques such as curling, pinning a barbell pancake, or using a backward bend bench.For now, you need to start with the simplest option of your choice. Most people find it more comfortable to do flexion because the range of motion is less than when the torso is fully lifted.
Strong calf muscles play an important role in supporting your body if you have to spend a lot of time standing, especially in high heels. The muscles in your calves support your knees from below and help you stand up and climb stairs.
When working out in the gym, use a special machine with levers that press on your shoulders from above while you stand on a platform located a few centimeters from the floor. Rise on your toes and then slowly lower yourself to the starting position. The arm pads protect your shoulders and upper back as your calf muscles lift your weight upwards along with 9-25 kg of extra weight. Since the big toes rest on the platform and the ankles can move freely, the exercise is easier under these conditions than just standing on the floor.
If you do not go to the gym, then just stand against a wall, rest your hands on it and do the same movement, lifting on your toes, and then lowering your heels to the floor. The absence of weights allows you to increase the number of repetitions, but in order to progressively increase the load and form a beautiful silhouette of the calves, still use light dumbbells.
Perform three sets of 10-15 repetitions each with rest breaks between sets of no more than 30 seconds.
At the present stage, gyms are becoming quite popular.More and more people visit such establishments in order to improve their figure. And it should be noted that exercises with weights are very popular at the same time. Almost everyone knows what it is. However, you should consider the main points that relate to this type of training. And the review is devoted to this topic.
What are the characteristics of weights?
Through training using weights, you can effectively get rid of excess fat.Heavy training removes more carbs than fat. Also, the result of the implementation is an increase in the metabolic needs of the body. Even after just one workout, the body can recover within a few days. And this process is very different from the results that can be obtained as a result of low-intensity aerobics.
The result of doing exercises with resistance is also the fact that the metabolism not only increases, but also lasts much longer compared to aerobic types of training.The training complex, which provides for the use of additional weights, helps the body switch to a unique mode, which is accompanied by increased energy consumption. As a result of all this, damaged fibers begin to recover more actively. Accordingly, more rest will be required. Do not forget about proper and adequate nutrition.
As mentioned, resistance exercise results in faster weight loss. Strength training, which is characterized by short, intense loads, uses glycogen, which acts as the main source of energy.And it is this factor that helps to get rid of excess fat several times faster compared to diets and cardio workouts. It should be noted that muscle building will not work through aerobic training. And the body often begins to “eat” its own and not fat.
However, it should be noted that both trainings have their own merits. In this regard, it should be noted that the best way would be to use both training complexes in combination with a high-protein diet, characterized by a moderate ratio of carbohydrates and fats.The result of resistance exercise is, as already mentioned, rapid fat burning. And in combination with aerobics, this process can be improved.
What should girls know?
A large number of girls attending sports centers are not very fond of strength training. They, of course, know that it is very important to keep the muscles in good shape. The figure will only become more beautiful from this. However, the ladies are always short on time. But you want to lose weight very quickly.Therefore, women prefer. However, quite recently, experts have discovered one simple way with which you can burn fat and tone muscles. Resistance exercises for women in this situation should be done with minimal rest time between sets. In this situation, the metabolism will go into a mode of enhanced work. Accordingly, calories will be burned much faster.
Is it possible to pump up the press with additional weight?
Naturally, many would like to have a beautiful, toned belly.It should be noted that the main distinguishing feature of almost all bodybuilders is considered to be a narrow waist. It creates several advantages, among which the appearance should be highlighted.
If you want a tight waist, you shouldn’t do weights. In this situation, the waist can only expand. However, not all sports experts agree with this statement. In their opinion, the muscles located in the lower back, together with the press, form a kind of muscle corset of the waist.If a person does such types of exercises as deadlifts, squats, stretching trainings, this corset will perform stabilizing functions. But in order to do the above exercises, you need a strong press. Accordingly, there is nothing strange in the fact that the figure of those people who have weak abdominal muscles is very far from ideal. Based on all this, many experts argue that it is necessary to perform exercises with weights on the press. Otherwise, muscle mass gain will be significantly inhibited.
One rule to remember is that if you don’t want your waist to widen from exercise with extra weight, then you don’t have to do a lot of repetitions in sets. One simple principle will work in this situation. If you need to increase strength, then you need to work with large weights, but with a small number of repetitions. For the number of repetitions should be medium.
Do not forget that you need to start pumping the press with strength exercises.Subsequently, you can start multi-repetitive trainings. This must be done in order to get relief and increase stamina.
Exercises with weights on the press until you turn blue should not be performed. This will not do much to combat the fat that sits on top of your abdominal muscles. In order to get the desired result, it is necessary to combine strength training with aerobic training. You also need to approach nutrition correctly.
Is it possible to achieve a successful result without using additional weights?
Many people know that only those workouts that take place with the use of additional weights can help in gaining muscle mass and increasing strength.However, there are simply a huge number of reasons why there is no desire to train with additional weights. And this is where the question arises as to whether there is a set of exercises without weights.
It is necessary to face the truth – there are situations when a person simply cannot go to paid gyms. There are also athletes who don’t need huge muscles. They are primarily interested in increasing strength and endurance. In addition, a set of exercises without weights can be performed almost anywhere and at any time, keeping your muscles in good shape.
- High repetition set.
The first technique is to complete the workout normally to failure. You can do 50, 70, or even 100 reps. You need to do it as many times as you have enough strength. This technique allows you to develop endurance. And even if the muscle mass does not grow, then the moment you return to training with additional weights, the muscle fibers will begin to change for the better much faster.
- Isometric voltage. This is a simple contraction of muscle fibers and the maintenance of such a tension without movement for some time. This will help to give the muscles a more “honed” shape, since those zones that cannot be worked out by performing strength exercises with weights will be exposed.
- Minimize rest time between sets
. This technique will accelerate the growth of muscle mass.
- You can make a burden from improvised items. For example, while doing push-ups, you can put several books on your back. While squatting, you can put someone on your shoulders. It is worth connecting your imagination, and then you will be successful in shaping your own body.
- Performing with or without weights, you can increase the effect by working with only one limb.
For example, try a one-arm chin. Naturally, not everyone will succeed the first time. However, with regular training, you can achieve the desired result.
What to keep in mind when exercising with weights?
In the event that you train with additional weights, you need to pay attention to the following basic rules:
- Before you start training, it is advisable to find a coach and form a clear program. And in this matter, what types of trainings you are going to perform does not play a special role. Weighted exercises for the legs, arms, back, abdominals, etc., require a proper and adequate approach.And it is the coach who will be able to point out mistakes and deliver the correct technique. With this action, you can protect yourself from injuries and accidents. The program is necessary so that muscle mass does not build up asymmetrically.
- The first step is to determine the correct weight. This will help protect you from a huge number of injuries. For example, if you do weight exercises on your legs with too high weights, you can stretch your muscles, damage your joints, etc.n. Again, only a trainer is able to correctly select the ideal weight. When self-training, you need to start with the minimum weights, gradually increasing them.
- Choose the right exercises. Almost every type of training has its own nuances. For example, barbell squats will depend on the position of the foot, the depth of the exercise, the angle of the spine, and so on.
- Warm up before doing the workout program. This rule is universal in any kind of fitness.If the muscles are not fully warmed up, then they become most vulnerable. Such situations increase the likelihood of injury.
- You should always check your inventory when working with strength training equipment. All locks, latches and stops must work correctly. They must be secured. If something falls off during the exercise, then not only you, but also those around you may suffer.
- Do not overwork. You should always be guided by the training program plan.
And one more tip. Before embarking on a resistance training program, a medical examination is required. Physical training can cause a variety of exacerbations and diseases. Also, numerous violations can be provoked, which the person did not even know about before.
The principle of progressively increasing the load must be pursued
Weider’s weight training implies the need to fulfill some fundamental principles.
First and foremost, to increase strength, endurance and muscle size, you need to work harder. For example, to increase your strength level, you need to try to lift more and more weights. Endurance is increased by reducing rest between sets. In this case, the number of repetitions should be increased. To increase the size of the muscles, it is necessary that the trainings take place with increasing weights in severity. This principle is universal. They should be guided by performing both weight-bearing exercises for striking technique and other types of training.
Isolation training and diversity are required
Muscle tissue is actively working during a specific movement. In the event that it is necessary to develop a muscle, it must be isolated from other muscle fibers. This can be achieved by changing the position of the body during the execution of the training program. You can also use special exercise equipment.
One of the main conditions for the growth of muscle mass is a variety of exercises.Don’t let your body get used to a particular workout. To grow, muscles must work in a wide variety of conditions.
Principles of Priority and the Pyramid
The weakest muscles must be worked first. If these are the shoulders, then at the very beginning of your workout you need to perform a variety of overhead presses. And only then can you start doing bench presses. Using this principle, you can load your shoulders to the maximum.
You should never start a workout with your maximum weight.In such a situation, you can get injured. You need to start with those weights that are equal to 60 percent of the maximum. You need to complete one approach, in which there will be 15 repetitions. After that, add weight by reducing the number of repetitions. Then you need to take a weight equal to 80 percent, doing only 6 repetitions.
What other principles should you follow when doing resistance exercises?
Kalashnikov (a specialist who studies strength training) said that the most famous principle is supersets.Their essence lies in the grouping of two exercises for the development of opposite muscles in one approach. For example, after lifting the biceps, you should start doing the “French press”.
The principle of mixed sets is also well known. In this situation, it is necessary to perform two types of exercises aimed at developing one muscle group, without rest.
If you perform three types of exercises at once, as a result of which one muscle group is worked out, without pauses between sets, then you can build muscles much faster.The triple set will help develop the local endurance of the muscle fibers.
Is it possible to perform the series with the maximum weight in each repetition? In the event that you are able to do about 3 repetitions in such a situation, you should set the rest equal to 45 seconds, and then do 3 repetitions again. And again rest for 60 seconds, followed by training. Then you need to rest for about 90 seconds, after that doing 2 repetitions. As a result, a long series with 10 approaches should be performed.Rest in this situation is necessary to increase strength and muscle volume.
There are simply a huge number of principles for performing such exercises. In this review, we have considered only a part of them. However, they are considered basic. Therefore, the training program should be drawn up fully guided by them. In addition, do not forget that training should be regular. Only in such a situation, weight training for women and men will give a positive result.I wish you the best in your self-improvement!
Are your friends excited to work out in the weights in the fitness center? And you see the results of their hard work – more prominent muscles and an overall improvement in physique. Would you like to start “carrying iron” too, but you are not sure of your abilities and the availability of free time? Think again.
Weight training is a type of strength training that uses weight for resistance.Resistance training puts an intense load on the muscles, allows them to work well, which leads to an increase in their size and strength, just like aerobic training strengthens the heart. Resistance training can be performed with free weights such as barbells and dumbbells, or with the help of machines.
Weight Training: How Much Is Enough?
You don’t have to sweat in the gym for 90 minutes every day to see results. For most people, regular intensity training several times a week is more appropriate than daily training.You can see a significant improvement in your strength by doing weightlifting two to three times a week for 20-30 minutes. This frequency is also in line with the activity recommended for healthy adults. These guidelines state the following: strength training at least twice a week in addition to at least 150 minutes of moderate aerobic activity per week.
Resistance training provides important health benefits when done properly. But they can also lead to injuries such as sprains, bruises and fractures if done incorrectly.For the best results, you need to learn the basic principles of strength training:
- Learn the right technique.
If you’re a beginner, working with a trainer or other fitness professional can help you learn the right technique. Even experienced athletes have to refresh their knowledge from time to time.
- Single set of repetitions.
Research shows that one set of 12 repetitions at the correct weight can effectively build muscle in most people, and may be as effective as three sets of the same exercise.
- Use correct weight.
How do you know the weight is correct? This is one that is heavy enough for the muscles to fatigue after about 12-15 reps. You should be barely able to finish the last rep.
- Start slowly.
If you are a beginner, you may find that you are only able to lift a couple of kilograms. This is fine. Once your muscles, tendons, and ligaments are used to strength training, you may be surprised at how quickly you progress.Once you can easily do 12 reps with a specific weight, gradually increase the weight.
- Take time to rest
. To give your muscles time to recover, rest for one full day while working on each specific muscle group. You can choose to work on major muscle groups in one workout, two or three times a week, or a daily session plan for specific muscle groups. For example, on Monday you will work on your arms and shoulders, on Tuesday you will work on your leg muscles, and so on.
Muscle mass naturally decreases with age. If you do nothing to replace the loss of muscle mass, then it will be replaced by fat. But strength training can help you reverse this trend – at any age. As your muscle mass increases, you will be able to work harder and longer before you get tired. You will maintain flexibility in your joints, increase bone density, and better manage your weight. So don’t wait. Get started now.
The Principles of Weight Training is a set of rules to help you build muscle as efficiently as possible. It is very easy to adhere to these rules. We draw your attention to the fact that it is necessary not only to exercise correctly, but also to eat.
The training process should contain concentric, eccentric and isometric muscle contractions. In addition, it is imperative to include single and multi-joint exercises in it. To achieve maximum efficiency, the large muscle groups are loaded first, and then the small ones.Likewise, multi-joint exercises are performed first, and then single-joint exercises, and high-intensity exercises are performed first before low-intensity exercises. We also advise you to adhere to the following guidelines, which are different for professionals and beginners:
For more experienced athletes and professionals, 1-12 repetitions per set are recommended, and the number of workouts per week should be increased to 3-5 times a week. It is also necessary to periodize the program by changing the intensity and volume of training.When training, it is necessary to use significant loads from 1 to 6 one-time maximums, and the rest between approaches should be at least 3-5 minutes;
For maximum hypertrophy, you should choose a program with exercises with a load of 6-12 repetitions and rest between sets of 1-2 minutes;
– the “power” program necessarily consists of exercises with a small load, however, performed at a high pace, while the rest between sets should be from 3 to 5 minutes;
Regardless of the level achieved, training must be carried out systematically and consistently.
The principles of resistance training require a specific nutritional approach. Here you should adhere to the following rules:
Getting enough energy for exercise is the first law for maintaining body weight, health and performance. This is especially true in cases of intense or high-volume training;
It is imperative to consume enough sugars (carbohydrates), as they are fuel for intense workouts, maintain blood sugar levels, restore glycogen in the liver and muscles;
If you are training for strength or endurance, then your diet should be designed in such a way that 1.2-1.7 g of protein per kilogram of body weight;
Since fats are an important source of energy, essential fatty acids and fat-soluble vitamins, they should make up at least 20-35% of an athlete’s diet.At the same time, you should not get too hung up on the composition of the body, since the issue of reducing the body fat should be resolved during the off-season;
Remember that athletes who do not get enough energy can become nutritionally deficient;
Since liquid is the most important component of our body, it should be consumed in a residual amount before, during and after exercise;
Nutrition before, after, and during exercise should be different as it should promote hydration before exercise.The focus should be on carbohydrates, protein should be in moderation, and fat and fiber should be minimal.
During exercise, you must drink enough fluids and maintain blood sugar levels.
The goal of post-workout nutrition is to replenish fluid, electrolyte and energy loss and restore muscle and liver glycogen levels.
Remember that athletes do not need additional mineral and vitamin supplements if their diet is designed to consume enough energy.Since the diet of any athlete must contain foods of animal origin, vegetarian athletes run the risk of getting insufficient amounts of nutrients. In this case, they should seek further advice from a sports nutritionist.
1. Do not perform a large number of exercises and approaches on one muscle. I often watch in gyms how beginner bodybuilders do 4-5 biceps exercises, and at the same time do 4-5 sets of each exercise.In total, it turns out that they do 20-25 approaches for only one muscle. So, in this situation, you can forget about muscle growth, and even vice versa, the muscle may start to decrease in size! Never do more than two 4-set exercises on muscles such as biceps, triceps, chest, quads, lats, hamstrings. Or, do three exercises in three sets – this is the maximum that can be recommended to an athlete who trains without farm. support.
2. Determine what specific goal you are pursuing by pulling iron.Do you want to achieve muscle volume (like bodybuilders), or are you aiming for strong muscles (like powerlifters)? Having decided, pay attention to the training method. If muscle volume is your priority, you need to perform 12-20 repetitions in each approach. This way of training will cause your muscle fibers to break down, due to which the muscles will begin to grow. If your goal is strength, don’t do more than 8 reps per set. Optimal for the development of strength qualities is 4-6 repetitions in one approach.Choose enough weight on the apparatus so that you can perform exactly that number of repetitions.
3. Rest between sets and exercises also depends on the purpose of your training. If you are working on strength, rest longer (up to four minutes between sets and up to five minutes between exercises). If the volume is less (up to two minutes between sets and up to three minutes between exercises).
4. Do not train large muscle groups more than once a week. First of all, these muscles include: chest, biceps, quadriceps, latissimus dorsi.And vice versa, you can often train muscles such as: abs, forearms, calves – these muscles work a lot in everyday life and are always ready for multi-repetitive and frequent loads. Bigger muscles need more time to recover, and if you don’t give them that opportunity, you can forget about progress.
5. Do not forget about your back muscles while shaking your abs. This is especially true of the lower back. In pursuit of the cherished cubes on the stomach, most people twist every day wherever possible, but they never (or very rarely) train their back (especially the lumbar region).This approach to training can be very harmful to your health. Remember this when you run to train your abs again! During classes, you need to do the same amount of exercises that develop the abdominal muscles and the back muscles that are involved in straightening the spine. Otherwise, if a certain muscle group is more developed, it can lead to curvature of the spine, as well as other pathologies!
6. If you train without farm. support (steroids), do not visit the gym more than three times a week.If your goal is to dry out and lose as little muscle mass as possible, run or do aerobics on days free from iron workouts. But one way or another, you will still lose a certain amount of muscle tissue along with body fat.
7. Do not delay the training process, otherwise your body will begin to replenish energy costs from your muscles, which will significantly slow down your progress. Your workout should be no more than one hour long. A 10-minute warm-up, a 40-minute core workout, and a 10-minute cool-down workout is the optimal weight training regimen that produces positive results.
8. Give preference to basic exercises and try to start training with them. The exception is the biceps, the training of which we advise to begin with the exercise “lifting the bar for biceps while standing.” This exercise is not basic, but despite this, it is deservedly considered the most effective for training the biceps brachii (biceps). Thus, it is better to start training your legs and buttocks with squats. Shoulder workout – from a dumbbell press up, or from a barbell press from behind the head.Back workout, with deadlift. Chest workout, with a bench press.
9. Always warm up before resistance training, and do one or two warm-up sets before doing heavy basic exercises. A general warm-up will prepare your heart and nervous system for the upcoming workout, as well as warm up your entire body. And warm-up approaches before the main exercises will prepare the muscle group being worked out for heavy weights and will avoid many uncomfortable injuries.
10.Be sure to eat a high protein meal after strength training. This is perhaps one of the most important points to keep in mind. Eat enough protein or drink a protein shake 20-30 minutes after finishing your workout. If you don’t, you can forget about muscle growth!
90,000 Dumbbell exercises at home and in the gym
In our time, exercises with dumbbells have become more popular than, for example, 2-3 years ago.This is an excellent sports tool that is suitable for everyone: men and women, children and the elderly, people of different sizes and constitutions, beginners and fitness gurus.
Why are dumbbell exercises good?
- Compact and inexpensive sports equipment. Dumbbells can be purchased at any sports store according to your goals and preferences.
- Ease of use of dumbbells. It can be a gym, home environment, outdoor activities (in a park or sports fields), even in the office!
- Using dumbbells, you can include a huge number of different exercises in your workout, both for individual muscle groups (biceps, triceps, back muscles, gluteal muscles, etc.), and for the whole body.
- Dumbbell Exercise Safety. Dumbbell exercises are safer than barbell exercises. When the shoulder joints are involved, in training with equipment such as dumbbells – the arms are not fixed in one position and the movements are more natural – in this case, rotating the hands in a comfortable position, the exercises become more comfortable and less traumatic. Also, when training other muscle groups, for example, back lunges with dumbbells, you can easily drop the dumbbells if you lose your balance, thereby eliminating the possibility of injury.
- Dumbbells allow you to train the right and left side separately, this is a great opportunity for people whose left side is weaker than the right side and vice versa.
Women’s and men’s exercises with dumbbells are another myth that is high time to debunk. As such, there is no difference between dumbbell exercises for men and women. But it is worth paying attention to the working weights and physical activity of the trainee.
I propose to consider the TOP of the best, as well as universal exercises with dumbbells.
Single Dumbbell Plie Squat
This exercise is one of the basic exercises with dumbbells, aimed at developing the muscles of the legs. It is quite simple to perform, unlike the squat with two dumbbells. Plie squat includes leg work, in this exercise the emphasis is on the back of the thighs and gluteal muscles.
Before performing the exercise, you should pay attention to the common mistakes of novice athletes.As an example – legs wide apart. With such a setting, the training movement will be performed incorrectly, which not only will not bring results, but can also harm the trainee.
To give the legs the desired shape, you should pay attention to this exercise. It is one of the best. There are different options for performing lunges, but in general, the principle is the same everywhere: maximize the load on the gluteal muscles and the back of the thighs.To avoid mistakes when performing the exercise, pay attention to your knees and your fulcrum. With the right technique, the knee should not go beyond the toe, and the support should be on the entire foot.
A workout that includes such movements contains a lot of advantages: they are easy to perform at home, and are also suitable for both gaining mass (increasing the volume and shape of the legs) and losing weight (in combination with proper nutrition).
Bent-over Dumbbell Row
The exercise is aimed at developing the muscles of the back, and I recommend that you pay due attention to it.This exercise is often included in training programs due to its simplicity and versatility. If you study at home, you can always use a chair or any other similar object instead of a bench.
Lifting dumbbells for biceps
I’m sure even beginners know this exercise, and fitness gurus continue to use it in their workouts. Why is that? This exercise is the most common dumbbell exercise. Its essence lies in the isolated study of the biceps.If you use this movement within the correct set of exercises, it is quite effective. And it will help you work out a given muscle group.
French Dumbbell Press
Consider a triceps exercise. The French press is great for developing arm muscles. Recommendations for implementation: try not to move your shoulder from side to side, make sure that your elbow is constantly looking up during the exercise.
Standing Dumbbell Swing
Fitness industry experts consider this exercise to be one of the best shoulder exercises.And there is an explanation for this: the movement performed when swinging dumbbells while standing is considered the main and basic one for the middle shoulder delta, which in turn is responsible for the “width” of the shoulder girdle. Try to feel your shoulders as you perform the movement.
Seated Dumbbell Press
Another exercise with dumbbells for shoulder development in our TOP list. I can say that this exercise is usually included in many programs for gaining muscle mass. For convenience when performing the exercise, you can raise the back of the bench, and lean on it if you are working out in the gym.If your workout takes place at home, instead of a bench, by analogy with bent-over dumbbell rows, you can use a regular chair or a similar household item.
Let’s consider one of the basic exercises for the pectoral muscles. For better inclusion in the work of the middle of the pectoral muscles, bring the dumbbells to the center, fixing them at the top point.
Lying Dumbbell Raising
I consider this exercise to be the most effective pectoral dumbbell exercise.And here’s why: if we compare this exercise with the previous one, we will notice that the triceps are turned off from the work, which allows the pectoral muscles to work more isolated.
For a successful exercise, keep your elbows in a slight bend throughout the movement.
I recommend this exercise both for gaining mass for men and for correcting the figure for women. But there is a small drawback: the exercise is quite problematic to perform at home, since it requires a bench or a suitable similar object.
In conclusion, I will nevertheless say – there are no absolutely safe exercises, even with dumbbells. In order not to harm your health and avoid injury, I recommend working with a professional trainer. Even a few personal lessons with a professional mentor will bear fruit – the trainer will select the weight of the apparatus you need and set the technique for performing the exercises.
The most effective exercise after childbirth
Planning to start sports again after childbirth? If you have recently become a mom, you may not have gained strength yet and do not know exactly how and when to start.In fact, you shouldn’t be afraid. Exercising after childbirth will energize you, lift your spirits and help you return to pre-pregnancy.
Do you want to lose weight gained during pregnancy, remove your belly after delivery, or just do something enjoyable? Or maybe all together? Read our guide!
In it, we will tell you when to start exercising after childbirth and how it benefits, as well as recommend nine most effective exercises after childbirth.
When can I start playing sports after giving birth?
Experts do not set clear deadlines for when you can start playing sports after childbirth. If you haven’t had a caesarean section and your doctor has confirmed that you are healthy, you can start exercising as soon as you feel ready. Some are ready for sports a couple of days after giving birth, while others take longer to recover.
If you have had a cesarean or had complications in childbirth, recovery may take some time.Experts agree that after a cesarean section, you can play sports in a sparing mode somewhere in four to six weeks after giving birth. It is best to ask your doctor which option is right for you.
Benefits of sports after childbirth
The benefits of regular sports after childbirth are many, for example:
Improving aerobic endurance
Reduction of manifestations of postpartum depression and anxiety
Improved sleep quality
socializing with other moms (if you sign up for group training)
the opportunity to be alone with yourself
There is another advantage: starting to exercise regularly now will give your little one a good example in the future.
The Nine Most Effective Postpartum Exercises
It is recommended that you consult your doctor before starting exercise after childbirth. Here are nine exercises you can do right after giving birth and in the future.
Yes, this is the most common walking and also a great way to get back to sports. Start with a short daily walk at a brisk pace and increase the duration and distance as much as possible.
It is always pleasant to walk outside, especially if the weather permits. Invite mummies you know, friends, or relatives for a walk. Your baby will sleep soundly in the fresh air, and you will be able to chat and have a good time. In bad weather, you can head to the nearest museum or shopping center. And if you have a gym membership or a treadmill at home, you can practice walking on the simulator while watching an episode of your favorite TV series.
Another exercise option after childbirth is swimming.It provides sufficient aerobic exercise for the body after childbirth, but does not overload the joints.
If you like water, you might like to swim back and forth in the pool on a lane and think about something of your own. You can also sign up for water aerobics classes designed specifically for women after childbirth.
But do not rush to dive into the water or do other exercises further down the list, first consult your doctor.
3. Exercises for the abdominal and back muscles
How to remove the postpartum belly? This question worries many mothers.During pregnancy, the muscles of the abdomen and lower back are stretched. Abdominal exercises as early as six weeks after giving birth help tighten and strengthen these muscle groups, experts say.
You can start with a simple exercise called the pelvic pull. To do this, you need to lie on your back and bend your knees. Tighten your abdominal muscles and pull your pelvis back and up a little. Hold this position for 10 seconds, relax and repeat again. Bring the number of repetitions to 10-20 per day.
Below the illustration below you will find a detailed description of other useful postpartum exercises for the abdominal and back muscles.
Each next exercise is slightly more difficult than the previous one (from A to E). First, you need to master one exercise, bring the number of repetitions to 20, and then include the following in the complex.
A. On all fours. Get on all fours so that your arms and legs are at right angles. Take a deep breath, and as you exhale, tighten your abdominal muscles.
B. Foot glide. Lying on your back, bend your knees slightly, press your feet to the floor and tighten your abs. Straighten one leg, sliding your foot on the floor, and return the leg to its original position. Repeat with the other leg.
C. Bicycle. Assume the same position as in the previous exercise. With your knee bent, lift it so that the knee is higher than the hip. Then straighten your other leg. Move as if you were riding a bicycle: straighten your bent leg and bend the one that was extended.
D. Touching the floor with the heels. Lying on your back, lift both legs at a 90 degree angle so your calves are parallel to the floor. Lower one leg to the floor so that the heel touches the floor and the knee remains bent. Repeat with the other leg. Complicated option: touch the floor with both heels at the same time. During this exercise, it is necessary to press the lower back to the floor, that is, while lowering the heels, try not to bend in the lower back. If you feel that the lower back begins to lift off the floor, you do not need to achieve contact with the heel of the floor.Try to lower your heels as low as possible, but without arching in the lower back.
E. Extension of the legs. Lying on your back, lift both legs at a 90 degree angle so your calves are parallel to the floor. Extend one leg straight so that your foot is 30-60 cm above the floor. Return your leg to its original position and repeat the exercise with the other leg.
4. Gentle Strength Training
To get back to prenatal form faster, it is imperative to include weight training in your training program.Once your doctor gives permission, you can start training for the main muscle groups, in particular the back and abdomen, and then move on to higher-intensity exercises, which will involve other muscle groups, such as the arms and legs.
Resistance exercise tightens muscles, boosts metabolism, promotes weight loss, and improves balance and coordination.
To get started, you can sign up for a gym, do exercises using videos or applications, or even use the services of a personal trainer who will tell you how to remove a postpartum belly.There are many types of weight training, you can do bodyweight exercises, or you can do dumbbells and strength bands (although they must be purchased separately).
If you have had a caesarean section, your doctor will probably not allow you to lift anything heavier than your baby for the first six to eight weeks after birth.
5. Group workouts for women after childbirth
Many gyms offer group workouts for women after childbirth. Exercise can be anything from light aerobics and dancing to strength training.The main advantage of group workouts for aspiring mums is that you will have acquaintances with a common experience.
See which programs are offered by the health clubs or gyms in your area. Perhaps they have group classes specifically for new moms. Talk to your doctor – they will most likely recommend suitable group workouts for you.
You can also sign up for any other group workouts. True, in this case it is necessary to warn the trainer that you have recently given birth.
Some fitness clubs have rooms for a child. It is recommended to know about this in advance.
6. Postpartum yoga
The life of a young mother is often oversaturated with events, so as a sport after childbirth, you can choose something more relaxed, such as yoga. Special postpartum complexes reduce stress levels, strengthen muscles and improve flexibility.
Try finding group postpartum yoga classes in your area. By exercising under the supervision of a qualified trainer, you can be sure that the postures suggested to you will not harm your condition.And if you are uncomfortable, you can always ask the coach to choose a lightweight version. Socializing with other new moms can be beneficial to you, too.
However, there is one pose that can be done at home – of course, with permission from a doctor. It is called “the pose of a happy child.” In this position, the muscles of the pelvis relax and stretch, which can be overstrained after childbirth.
Lie on your back and bring your knees to your chest. Spread your knees apart, place your hands between your knees, and grasp the outside of your foot or ankles.Press down gently on your feet. The feet should be parallel to the ceiling. The pose must be held for about 90 seconds.
7. Exercises for the pelvic floor muscles
Exercises for the pelvic floor muscles (Kegel exercises) strengthen the muscles in the pelvic and genital area. Regular exercise also reduces the risk of urinary incontinence.
To do these exercises correctly, tense your muscles as if you were trying to hold a stream while urinating, and hold this position for about 10 seconds.Experts recommend doing 10-20 of these exercises in three sets during the day. They can be done anywhere and at any time, no additional equipment is required. And to find the right muscles, take a look at the diagram and read our article on Kegel exercises.
8. Exercising with your baby
Generally speaking, after childbirth, you can do sports with your baby. Now you can find groups for fitness classes with your baby. So you get a double benefit: under the guidance of a trainer, you perform the most effective exercises after childbirth, while the baby at this time observes other mothers and their children in the gym.
You can play sports with your baby at home or outdoors, for example, in a park near your home.
If walking at a fast pace is not enough for you, you can go jogging.
When the baby grows up, you can take him for jogging with you. The main thing is to find the right jogging stroller and ask your pediatrician if you can take your child with you to training.
Postpartum sports: what is important to consider
If you have already resumed training or are just planning to do so, do not forget that:
Postpartum recovery is a very individual process. There is no one-size-fits-all approach for postpartum exercise. It is necessary to take into account individual tasks, personal preferences (for example, sport or group / solo training), the presence of diseases or complications. You cannot force yourself to return to form immediately. Resuming sports after childbirth should only be done when you are ready for it.
Don’t rush. Follow the advice of your doctor – he will tell you when you can start playing sports again.You will probably be able to do the exercises for a couple of minutes at a time at first. Do not despair – gradually you will be able to increase the volume of training of medium intensity to 20-30 minutes a day, five to six days a week, that is, up to 150 minutes a week. You do not need to set yourself the task of returning to a pre-pregnant form as quickly as possible. Long-term goals are more important than quick results.
You need to focus on your personal level of physical fitness. You should also consider whether you played sports before and during pregnancy.For example, if you have not been involved in sports before, now you need to be especially careful about this and very slowly increase the duration or intensity of training.
You must like this. Nobody wants to go in for sports under a stick. Choose the type of physical activity that you like and try to diversify your workout. You can do exercises with your baby – for example, pump the abs when the baby is lying next to you on the floor.And also train with another young mom or friends with whom you have not seen for a long time.
Breastfeeding mothers need to approach sports with extreme caution. Drink plenty of water, eat well, and exercise at a moderate pace to avoid fatigue. It is recommended to feed the baby before class, and wear a supportive bra for training so that there is no discomfort in the chest. If milk leaks, you can put absorbent pads in your bra.
If you recently had a cesarean, you shouldn’t lift heavy weights. It is best to consult a doctor. As a rule, experts advise not to lift anything heavier than the baby for the first six to eight months after birth.
Drink enough water. Track the color of your urine – it should be pale yellow. If it is a deep yellow color, you should drink plenty of water.
You need to arrange for someone to sit with your child while you play sports. It is difficult to find time for sports, if you also have to take care of the baby. If you have no one to leave your child with during training, you can take him with you in the stroller for walks, do special exercises with him or study at home while he sleeps.
You need to rest. Any young mother needs to rest and get enough sleep, and if she also regularly goes in for sports, then doubly. By the way, regular exercise improves sleep quality.
It is better to fix a certain time for training. Moms usually prioritize family affairs, but remember that postpartum sports are very important to health and wellness. It is recommended to set aside regular time for training so that you do not forget about them in the hectic.
When to see a doctor
It is safest to ask your doctor if you can already exercise after giving birth. And immediately stop training and consult a doctor if the following symptoms appear:
dizziness or nausea
Unaccustomed dyspnea (not induced by exercise)
other alarming symptoms
How long does it take to get into prenatal form?
Women usually return to their pre-pregnant weight after 6–12 months after childbirth.The normal rate of weight loss during pregnancy is around 450–900 grams per week. Check with your doctor about the optimal weight-loss rate for you. Don’t go on a rigid diet: your body needs energy and nutrients to recover from pregnancy and childbirth.
Listen to your body and be patient. You should not set yourself the task of getting back in shape by a certain time. You need to go in for sports when you enjoy it.Remember to eat healthy and nutritious foods – this will give you the energy to take care of yourself and your baby.
FREQUENTLY ASKED QUESTIONS
- When can I start exercising after giving birth?
In the case of natural childbirth without complications, you can do light exercises after a couple of days. If you have had a caesarean section or complications, it is recommended that you wait four to six weeks.
Consult your doctor which option is right for you.
- Can I exercise while breastfeeding?
You can.Just remember to drink plenty of water, get plenty of rest, and eat well to replenish energy.
- Is it okay to do high-intensity workouts after childbirth?
If you were actively involved in sports before or during pregnancy, and the pregnancy and childbirth proceeded without complications, it is quite possible for you to gradually move on to serious stress after childbirth. Naturally, only with the permission of a doctor.
- What if I have diastasis of the rectus abdominis muscles?
In case of diastasis of the rectus abdominis muscles, that is, the divergence of the edges of these muscles, the doctor may prescribe physiotherapy.A physiotherapist will select a set of exercises for you.
During pregnancy and childbirth, a woman’s body goes through many transformations. You need to give yourself time for physical and mental recovery. If you are ready to return to exercise after childbirth, take your time and enjoy the process.
How This Article Was Written
The information in this article is based on expert advice from trusted medical and government sources such as the American Pediatric Association and the American College of Obstetricians and Gynecologists.A complete list of links to sources used to write this article can be found at the end of the article. The information on this page does not replace professional medical advice. Always see your doctor for diagnosis and treatment.
what weight to choose, training complexes for the home
Shock content arrives: workouts with dumbbells help you lose weight much faster and pump muscles more efficiently than cardio solo. But we are just getting started with the benefits.Why are dumbbells so cool?
The same cannot be said about the barbell. By the way, if you have one hand (more often the supporting one) is larger than the other, one dumbbell – and the problem is solved. The barbell is not an option in this case.
Because the range of motion during exercise will be maximized.
Strengthens bones and stimulates the cardiovascular system.
Dumbbell adepts are much less likely to be angry. All thanks to endorphins, additional bonuses from sports .
After six months of regular training, the brain is also pumped – memory and concentration improve, and information no longer leaves the head at lightning speed.
Women’s Dumbbell Exercise Million. You can tone your arms or tackle glutes.
Take up much less space than a treadmill.
It all depends on your goals.
If you want to drop – choose a low weight.
The most optimal for a girl – 2 kg.And the number of repetitions should be large. What are the best dumbbells for women? Vinyl or neoprene coated options are great. They have an Instagram-like look and feel very nice to the touch. In addition, these dumbbells perfectly complement cardio. In fitness clubs for high-intensity group clubs, they practically cannot do without them.
Increase muscle mass – up to 12 kilograms.
And in order not to spend a lot, it is better to get collapsible dumbbells.The set includes a bar (base) + a set of pancakes, iron weights. As muscle endurance increases, weight can be added. Therefore, choosing a collapsible unit is as easy as shelling pears.
If you are a beginner, then follow the TOR for losing weight and refer to small weights.
Below are some of the easiest dumbbell exercises for girls. One option is dedicated to one muscle group. Take more weight.
The number of repetitions can be calculated using one simple formula: at the end of each exercise (not a set), muscle fatigue should be felt.
And go slow. This is the salt of the power.
Physiotherapy (exercise therapy) in Moscow in the Dikul clinic: prices, appointment
Physical therapy (exercise therapy) relieves pain and also strengthens muscles and joints. Exercise therapy is considered one of the best ways to deal with muscle sprains and orthopedic injuries and illnesses. Exercise is also used to improve range of motion and flexibility. Exercise therapy doctors help people who suffer from problems in certain areas, such as knees, shoulders, neck, back.
Physical therapy exercise can improve the ability to use body parts that have been damaged by disease or injury. Exercise done daily plays a critical role in the healing and recovery process from injury or illness.
Active and passive exercises
Range of motion exercises are also called “ROM” exercises. These physical therapy exercises are performed to prevent wasting and to increase muscle strength.There are 4 levels of exercise ROM:
- Active exercise is when the patient performs the exercises on their own.
- Active exercise with a helper.
- Passive exercise is when the patient is unable to do the exercises on their own or needs someone to help them.
- Resistive exercise is when the patient is actively doing the exercise and has an assistant who resists the movement he is doing.
Active exercise is an exercise in which the patient makes an effort to perform an action, such as getting out of bed.The exercise therapy doctor, as a rule, is a supervisor and practically does not provide assistance to the patient, unless a problem arises.
Passive exercise is an exercise in which the exercise therapy physician exerts an effort on the patient to perform an action, for example, auxiliary movement exercises. The exercise therapy doctor physically moves the client’s body to prevent thrombosis, atrophy, etc. These exercises are typical for patients with paresis or plegia.
Types of exercise
There are different types of exercise that can be prescribed to a patient, depending on the specific condition.These exercises may include:
- Strength exercises
- Exercises to improve range of motion
- Flexibility exercises
- exercises for balance and proprioception
- functional mobility exercises
- Cardiorespiratory exercise
- exercises to treat vertigo
The exercise program should be tailored to the specific needs of the patient.For example, if a patient has difficulty walking after knee replacement surgery, an exercise therapy doctor may assess the function of the quadriceps muscle of the foot and prescribe specific exercises to help improve the strength of that muscle group.
An exercise therapy doctor may use certain exercise tools and equipment. These may include:
- foam rollers
- resistance bands
- medicine balls
- free weights and dumbbells
- treadmills, bicycles
- scales and swing boards
- towels and straps
The type of equipment used depends on the specific exercise and the goals of each exercise.Sometimes you don’t need special equipment to do the exercises.
The exercises are usually performed in a clinic, but they can also be performed in a hospital while the patient is lying in bed or sitting in a chair. One of the components of a rehabilitation program in a hospital can be the performance of physiotherapy exercises.
The exercise therapy doctor can also prescribe an exercise program for the home.
Weight training is also known as strength training and is performed to increase muscle strength and mass, bone strength, and metabolism.It is important for the patient to gain sufficient muscle strength because it can help the patient to carry out daily activities. Resistance exercise stimulates the production of small proteins in muscle cells, which in turn increases the muscle’s ability to generate strength.
There are basically three different ways to do resistance exercises – machines, free weights and gymnastics. When a patient is using exercise machines, they can select the weight they want to lift by adding or removing weight plates, but the movements will depend on the machines used.On the other hand, free weights allow you to determine and control your body position when lifting weights. Gymnastics is performed without the use of weight and includes physical therapy exercises such as push-ups, squats. In these physiotherapy exercises, weight acts as resistance.
Suspension training is an instrument that uses body weight and gravity to challenge the neuromuscular system in ways that conventional exercise cannot.A suspension trainer provides an alternative to resistance training. The system, which uses the device hanging from the ceiling, was developed by the Navy Seals.
All exercises are performed in a standing or suspended position, which enhances stabilizing muscles and posture, combining exercises to improve coordination and neuromuscular interaction.
Posture correction methods
Good posture is nothing more than keeping the body in balance.When the patient is standing, it looks like a straight back, straightened shoulders, chin up, chest, abdomen. If the patient can draw a straight line from the earlobe over the shoulder, thigh, knee to mid-ankle, then this means that the posture is good. Exercise can improve your posture.
In its most general form, gait training is the process of learning to walk. However, the term is more commonly used to refer to a person who is learning to walk again after an injury or disability.
Gait training can take many forms, but repetition of the actual movements performed while walking is the most important factor. Parallel bars can be used to train gait, especially in the early stages, when the patient is first learning or retraining to walk. Other aids can also be used to train gait.
Neuromuscular method of restoring proprioception
Proprioceptive neuromuscular relief (PNF) is a form of stretching in which a muscle alternately stretches and contracts.The technique targets the nerve receptors in the muscle to increase their length. This stretching procedure was developed in the 1940s and 1950s to treat patients with paralysis. This is usually a combination of passive stretching and isometric contraction. PNF positions improve limb flexibility and coordination. This technique helps to quickly increase the range of motion and is specifically used by athletes.
Indication for this technique:
- Loss of range of motion.
- Acute and chronic pain.
- Muscle stiffness.
- Muscle spasm.
- Loss of flexibility.
- Controlled breathing techniques
- Diaphragmatic breathing
- Segmental breathing
- Incentive Spirometer Method
- Pharyngeal breathing
- Pursed-Lipped Breathing
- Rhythmic breathing
Individual and group exercises
Group exercises are usually described as exercises performed by a group of individuals led by an instructor.There are various formats of group physiotherapy exercises, including (but not limited to) aerobics and dance to music, BOSU, Pilates, yoga, muscle training, step, cycling.
Group physiotherapy exercises offer many benefits that a patient might miss out on if they choose to do it on their own. Some of the benefits include exposure to a social and emotionally comfortable environment, safe and effectively planned training, a consistent training schedule, training participation accountability, and training that does not require prior knowledge or experience.
Cardiopulmonary endurance exercise
Cardiovascular exercise or aerobic exercise is physical activity that can be performed for extended periods of time using major muscle groups. Aerobic exercise strengthens the heart and improves the body’s ability to deliver oxygen to the muscles. There are many cardiovascular endurance exercises that can help with weight loss, muscle tone, and better heart health.
Coordination is one of the elements of movement that is important in sports and in everyday life. Coordination usually means moving two or more body parts at the same time to achieve a specific goal. This could mean turning a doorknob, performing dance steps, or hitting a baseball bat. Adding specific physical therapy exercises to your daily routine can improve overall coordination.
Loss of balance is common in certain medical conditions and in the elderly.This can contribute to falling and making it difficult to walk. Balance and proprioception (awareness of body position) are important for improving the ability to regulate shifts in the body’s center of gravity while maintaining control. Balance exercises have been shown scientifically to prevent injury and are an important component of rehabilitation after lower extremity injuries.
Stretching is a form of physical therapy exercise in which a specific skeletal muscle (or muscle group) is intentionally stretched, often by abduction from the torso, to improve muscle sensitivity and achieve comfortable muscle tone.The result is an increase in muscle control, flexibility and range of motion. Stretching is also used therapeutically to relieve cramps.
90,000 10 Strength Running Exercises
Even if you just like to go for a light jog sometimes, and you do not strive to conquer a sports Olympus – strength exercises for running will help to strengthen the body and make your body more fit.
Running develops almost all muscle groups. The correct training process is not only running itself, but also a large number of special exercises that develop muscles, strengthen ligaments and contribute to the development of speed-strength qualities.To make training more enjoyable and more effective every day, all experts, without exception, recommend, in addition to the running component of the training process, to regularly do a set of SBU (special running exercises) and a set of SS (strength exercises). Both are needed to master the correct running technique. Trained muscles will allow you to run faster, more skillfully and more comfortably.
Sports doctors like to say that strong muscles hold strong ligaments. Systematic strength training increases the volume and strength of muscle fibers.In addition, they strengthen the ligaments and bones. By strengthening the ligamentous apparatus, you significantly reduce the risk of injury. Using a basic set of strength exercises in your training process, after a couple of months you will feel how your body has become stronger, and you will notice that your personal best at one distance or another is getting higher.
A runner does not need a lot of muscle mass, so the best option for muscle training is to do exercises with your own weight, without using additional load.
Over the long years of development of athletics, specialists have developed a large number of special exercises aimed at increasing the effectiveness of training, strengthening muscles and ligaments. Today we will highlight ten of the most popular strength exercises that leading athletes use in their training.
On the subject: GPP for runners: 30 bodyweight exercises
It should be noted right away that at first it is advisable to consult a specialist, especially if there are diseases of the musculoskeletal system, if there have been any injuries, if there are diseases of the cardiovascular system, or you have had problems with the spine.If none of this bothers you, then feel free to start strength training.
Performed over time. This exercise is not only for the development of muscle strength in the legs, but also for overall coordination. When performing this exercise with a straight back, the muscles of the back of the thigh are most active. These muscles are involved in hip extension while running. If this exercise is performed with the body slightly tilted forward, then the load on the front of the thigh increases.
2. Deer Run
This is one of the basic exercises from the SBU complex. It is performed both in one series with other special running exercises, and as a separate block (in series 30-60 meters long). It strengthens the lifting ligaments most actively. This exercise is often the most difficult for beginners due to its technical complexity.
Develops many muscle groups: the foot for pushing off, the ligaments-lifters for lifting the thigh, the front and back of the thigh for pushing force from the squat.If you have never done this exercise, or you have had a long break, then you should not immediately start performing an exercise with a lot of jumps: this will most likely lead to strong acidification of the quadriceps muscle. To avoid this, start with just 1-2 sets of 3-5 jumps.
Training plans for marathon and half marathon. Download and start preparing today.
9 simple exercises to strengthen the feet
4.Jumping on the support
Performed on any stable support 25-50 cm high, in series of 20-30 seconds. Serves for the development of the gastrocnemius muscle, as well as the front and back of the thigh. Keep your back straight. When you run, your calf muscles are responsible for both endurance and the power with which you push off the surface. Doing this exercise regularly will strengthen your ankle. Weakness in the muscles surrounding the ankle often leads to fatigue injuries to the lower leg and also weakens the take-off moment during running, which affects the ability to run longer with correct running technique.
5. Jumping from foot to foot
Jumping with a change of legs will increase the range of motion in the hip joint, the strength and power of the hip extensors, which will have a positive effect on running technique. This is another exercise that develops movement coordination. Do 2-3 series of 10-12 jumps for each leg 2-3 times a week.
6. Jumping out of the half-squat
Perfectly strengthens the quadriceps muscle of the thigh and the knee joint.Care must be taken to ensure that in the extreme position in the semi-squat there is shock absorption, and not a hard landing. It is carried out in 3-5 series of 10-20 jumps. It goes well with circuit training.
7. Swing from the lunge
The “lunges” popular in gyms can be done in different ways. You can make this exercise more beneficial for the runner. To do this, swing forward and upward. The back must be kept straight and the correct position of the hands must be monitored.Well strengthens the ligaments-lifters and the back of the thigh, and also strengthens the knee joint.
8. Lateral body lifting
Strengthens the oblique abdominal muscles, core muscles, promotes the development of coordination. It is carried out in 3-5 series, each of which consists of 5-12 lifts on each side. Between series 30-60 seconds of rest. Strengthening your core muscles helps you maintain good posture and a healthy spine. For effective muscle training, the load must be increased methodically, forcing the muscles to work harder and harder.
9. Running in place near the wall
Extremely energy consuming exercise. Develops speed-strength qualities, is a cardio load. It is performed in sets of 15-40 seconds (duration depends on the level of physical fitness). It is recommended to do 3-5 approaches with a rest of 30-60 seconds. While resting, take a breath and take a couple of sips of water.
10. Plank with leg raises
The well-known plank exercise has several variations.One of which is a plank with alternate leg raises. The plank helps strengthen your back, abs, legs, obliques, and hips. The planks on the elbows are harder to hold than on outstretched arms. This exercise is quite energy consuming, but very effective. Start at 20-30 seconds and add a little each time. Unlike the classic plank, the alternate leg plank is usually performed not for time, but for the number of lifts. Legs are slightly wider than shoulder width.The leg should rise and fall slowly, the knee should be straight.
See also: 20 runner planks
In each exercise, it is important to maintain the correct body position and correct breathing. This will allow you to get the most out of the load, avoid injuries during training, and also provide the working organs with oxygen in the right amount.
It should be especially noted that strength exercises should be done regularly (2-3 times a week), or not done at all.In case you remember your strength training every three weeks, be prepared for the fact that the next day you will feel strong acidification in the muscles.
See also: What muscles work when running
Physical exercises for training muscles of the whole body
Bodybuilding and fitness classes are physically demanding. Few people can do quality exercises at home, because there are many distractions around.Working out in the gym and feeling the competitive spirit, you want to work better and more efficiently. Motivation in the gym and constant instructions, criticism and praise from the coach. The very presence of the coach and strangers around keeps you in good shape and eliminates the possibility of “phony” and feeling sorry for yourself when performing difficult exercises. At home, very few people succeed in working intensively. Once you start exercising in the gym, feeling a pleasant pain in the muscles and a given mood (from the release of hormones into the blood), you will look forward to the next workout to get better.The main point of the effectiveness of training and achieving the desired result is the correct execution of the exercise technique. Is your goal a beautiful and healthy body? Then you definitely come to us. A large number of workouts are collected on our site! Choose any!
Is exercise technique important?
Yes, yes, yes! Especially if these are exercises in the gym. By practicing regularly in the gym, you can refuse to exercise at home so that the muscles have time to recover between workouts.Having a gym at home with several machines, you can do the exercises at home.
Homework has many advantages:
- Opportunity to practice at a convenient time
- Cost Savings
- travel time savings
- no queue for the simulator.
By scheduling your workouts, increasing the load and exercise intensity, you will succeed and reach your goal – the perfect body!
Those who are serious about training at home can find the maximum amount of useful information in the home workouts section.It sets out in detail the various exercise options (without equipment and with equipment), the correct implementation of which allows you to achieve the best results. Using only dumbbells for training, you can effectively and in a short time pump all muscle groups, thereby making the body fit, more attractive and healthier.
You can choose exercises for training according to several criteria:
- muscle group
- type of exercise (isolation and basic).
The filtration system in the exercise section) is clear and convenient. This makes it possible to quickly and easily select the most convenient and useful exercises specifically for you. In the section there is also a rating of popular exercises for performing at home, which provide the maximum result (the rating is based on user votes).
Start training right now!
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