Strength training or resistance training involves performing exercises and use resistance to muscular contractions to build strength and endurance. Resistance to muscle movement may be provided by your own body weight or by weights. It is well known that muscle movement without load results to low strength while muscles that contract at more than 50% maximal force of contraction develop rapidly. To achieve better results with strength training varying loads, movements and velocity should be employed to improve muscle power and endurance. Progressively increasing force used is important for sustained muscle growth and this is achieved through incremental weight increase and using variety of exercises or altering the number of repetitions (reps) for each exercise. Other than lifting weights, different body movements can be done to improve muscle strength. Lactic acid levels rise during training causing muscle soreness and muscle cramps. However, consistent workout leads to adapting due to endurance leading to reduced lactate level when training. The importance of proper technique needs to be emphasized through-out training whether supervised or not. This will improve results while minimising injuries.
Strength Training Exercises
As earlier mentioned, your body can act as weight in resistance training. Additionally, resistance bands, weight plates and some gym equipment can be used for strength training. As highlighted by Julia Dellitt, there are five basic manoeuvres which are;
a. Pushing (push-ups, dips, and presses)
b. Pulling (Rows and Pull-ups)
c. Gait patterns (Walking and running)
d. Knee-dominant (Lunges and Squats)
e. Hip-dominant (deadlifts, hinges, and swings)
Here are the most common strength training exercises;
a. Squats
You can always trust squats to build lower body strength and boost confidence as well. Squats work the glutes and quadriceps muscles while engaging the core for stability during movements.
How to: Stand with feet a little wider than hip width, toes facing front. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle. Press into your heels and straighten legs to return to a standing upright position.
b. Push-ups
Push-ups are also compound exercises that involve multiple muscle groups. The resistance for this exercise is offered by the body’s own weight. They target the chest, triceps, core, and shoulders.
How to: Start in a standard push-up position, with your feet together or no more than 12 inches apart, hands flat on the ground below your shoulders, and arms straight. Breathe in as you bend your elbows—keep them tracking back alongside your body—to lower your chest to slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position for one repetition.
c. Rear Lunges
Lunges engage your core and work your glutes while toning your legs. This is a compound exercise and engages multiple muscle groups.
How to: Start by standing straight and bracing your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it’s at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Alternate your legs.
d. Plank
Planks do engage your core heavily and boost your endurance. Your confidence will also improve. This is a compound exercise as your shoulders and legs will be engaged for stability (both upper and lower body). This is a static exercise with no movements involved.
How to: Exercise Description: Squeeze your shoulder blades and engage your core as you maintain a straight lie with your whole body. Engage your buttocks and push your heels back as you stand on your toes. Elbows under your shoulders for stability with hands pointing forwards.
e. Pull-ups
Pull-ups involve a multiple large group exercises and uses the body’s weight as resistance.
How to: Pull-ups can be done by grasping a bar overhead and pulling your upper body up to the bar using your own body strength.
f. Deadlifts
You’ve probably heard of the Romanian deadlifts. Most of the time we lift objects without knowing we are doing the deadlift manoeuvre. You can protect your back by learning how to do deadlifts properly. They work the glutes, core and hamstrings.
g. Triceps Extension
How to: Start in a plank position, with your forearms flat on the ground, shoulder-width apart and parallel. Push up with your triceps to lift your elbows off the ground; continue until your arms are fully extended, then lower your elbows until just above the ground (don’t weight your forearms again) for one repetition. The farther forward you place your arms, the more difficult.
h. Flutter Kicks
How to: With the lower back flat against the ground, move your legs in opposite directions continuously. Assume the six-inch hold posture while kicking your legs. Place your hands under your butt for increased lower back support. Make it easier by raising your legs.
i. Butt Kickers
How to: Kick your heels as fast as you can against your butt while moving your arms as if running in place.
Benefits of Strength Training
The benefits of strength training are;
i. Increased muscle strength
ii. Improved muscle tone and elegance (appearance)
iii. Increased endurance
iv. Increased bone density and lowered risk of osteoporosis
v. Better cardiovascular health-helps lower moderately high blood pressure
vi. Improved sports performance for athletes
vii. Improved mood and boosted self-esteem