Best Strength training to Get stronger and Healthier
As you age, strength-training exercises can reduce the risk of injury and improve your ability to perform daily activities. They can also help prevent or delay common problems, such as arthritis, osteoporosis and back pain. Studies show that regular strength training can also decrease the incidence and severity of depression.
While any type of resistance exercise can provide benefits, the most effective strength-training workouts target all major muscle groups with a few key movements. These are called compound exercises, and they involve working multiple muscles at once, such as squats, which work the quadriceps, hamstrings and gluteals. These exercises build muscle size, strength and power.
You do not need expensive equipment or gym memberships to get started with strength training. You can use your body weight as resistance, or you can add free weights, dumbbells or barbells to a workout. Alternatively, you can use a resistance machine at the gym or a home-based system that uses elastic bands to provide resistance. The most important thing is to find a routine that is safe and appropriate for your fitness level, and do it regularly.
Whether you are a beginner or an advanced lifter, you should do no more than five sets of five repetitions for each muscle group, with at least 48 hours of rest between training sessions. If you do not allow enough time for rest, improvements made in one session will reverse quickly. During your workouts, be sure to warm up with dynamic stretches, and take a moment between each set to breathe deeply.
If you are a newcomer to lifting weights, it’s a good idea to see a qualified trainer for instruction and guidance. The trainer can help you develop a safe and effective program, as well as demonstrate proper technique to avoid injuries. It’s also a good idea to consult with your doctor before beginning any strength-training program, especially if you have a chronic condition, such as heart disease or diabetes.
Most adults can benefit from a few 20- or 30-minute strength-training sessions per week. During these sessions, you should train all major muscle groups of the arms, legs and core (abdominal muscles and lower back). You will need to be consistent to see results, but don’t feel obligated to spend hours a day at the gym.
If you are trying to manage your weight, strength training can help you maintain muscle mass while losing body fat. It can also increase your metabolism to help you burn more calories. Regular strength-training can also help with the management of chronic conditions, such as arthritis, heart disease, diabetes and depression. It can even decrease the likelihood of falls, which are a leading cause of injuries for people over age 65.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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