Strength-building exercises are perfect for increased muscle mass and strength, weight control, strong bones, balance, improved performance, and joint flexibility. Besides making you look good, these exercises help you perform everyday tasks with ease by targeting muscles that help you with the push and pull.
If you wonder what exercises are necessary to strengthen your body and keep you functional and healthy, we got you. In this article, we’ll outline four of the best strength-building exercises.
Pullups are one of the most challenging bodyweight exercises that require and build shoulder, arm, and strong back muscles. Pullups will challenge the core, improve posture, and strengthen the upper and lower back muscles. This exercise is crucial for recreational fitness enthusiasts, CrossFit, and bodybuilders as it challenges one’s entire upper body. You can pull this off on literally anything high, horizontal, and can hold your weight. You hold onto that and pull yourself up, resisting the force of gravity.
To do this exercise correctly, you hold onto the bar with both hands, keeping them at shoulder-width and palms facing away from you. Extend your arms, folding your knees if the bar is low. Engage every muscle on your core, shoulders, and back and pull yourself up slowly till your chin is at the bar level. Lower yourself and extend the arms again at the same pace, repeating this rep as many times as possible.
Squatting is one of the best ways to nail down your strength exercises as it incorporates most of your legs and core muscles. You stand with your feet apart and slightly wider than your hip-width. Lower your hips with your back flat as you bend the knees to a level where your thighs are parallel to the ground. Your heels should be flat and knees aligned with your toes to avoid caving in, pushing through the heels to get back to the start position. Repeat these reps several times.
Once you have a solid form, add some weights into the routine, like dumbbells or bars. Hold these weights in front of you, over your shoulders, or rest a barbell on your back as you squat.
Moving your body weight from the floor can be challenging at first, but it shows strength. To start, you can modify the exercise by elevating your hands higher up on a step or a table. Push-ups work the chest, triceps, and shoulders muscles in the upper body.
You start by placing your palms flat on the ground, legs extended behind, hands apart at shoulder-width, shoulders straight above the wrists, with your glutes and core engaged. Lower your body towards ground level, keeping it straight, elbows bent. Then, lift yourself through your palms till the arms are straightened again. Repeat these reps as many times as possible.
4. Bent-over row
This exercise requires the core and legs to pull your back, biceps, and shoulders muscles on your upper body. To perform a bent-over row exercise, stand with your legs apart, feet at hip-width, arms on your side, with each holding a dumbbell. Engage your core, push your butt back, bend your knees, eyes inches away from your feet, and hinge forward at the hips without rounding the shoulders. With elbows closely hugging your body, shoulder blades squeezed, pull the weights towards your chest like you are doing a row, with the elbows going past your back level.
After gaining muscle and strength, the average person only needs a minimum of two strength training workouts sessions in a week to maintain it. Exercise regularly to reduce the risk of certain diseases and for your optimum overall health.