It is not true that strength training only applies to bodybuilders and other sports that require weight lifting. The truth is, strength training is an essential part of achieving overall fitness regardless of the goal. Reportedly, inactivity or lackluster effort of preserving and rebuilding muscle shows people losing about 30 percent of their muscle mass between ages 50 and 70.
Also, studies support that this type of exercise does not only help you strengthen bones and muscles it can also be good for your heart. So if you want to reap all the benefits of strength training without constantly hitting the gym, here are five exercises you can do daily to build strength.
1. Squats
The squat is a staple exercise for athletes and does not necessarily require any equipment at all unless you’re a powerlifter. This exercise uses a high amount of muscle fiber and targets more than one muscle which is why it is categorized as a compound exercise. It targets the quadriceps, glutes, adductors, calves, hamstrings, abs and hip flexors.
2. Pushups
The pushup is an exercise you can do without much fanfare since your own body weight serves as the resistance to work on the upper body and the core muscles. It one of the simplest but most beneficial exercises to gain muscle strength. A standard pushup helps build muscles in the chest, shoulders, back of the arms, abdomen and the wing or the muscles under the armpit.
3. Pullups
When it comes to developing a strong back, nothing beats pullups. It is not as easy to do as pushups but with regular practice, you will become stronger. Just find a strong and stable bar at home to do this or you can buy pullup bars for very cheap online. Pullups help build muscles like the trap, rhomboid, teres major, infraspinatus, pecs, erector spinae, and external oblique.
4. Planks
Also known as hover exercise, the plank is a great exercise that helps stabilize, balance and power your body for any activity. It works the rectus abdominis or the front muscles in the abdomen, aka “six-pack”, the transverse abdominis or the corseting muscles, including the trapezius, rhomboid muscles, pectorals and the serratus anterior.
5. Deadlifts
A deadlift is a weight-based exercise that makes use of a loaded bar that one has to lift off the ground and back down. In order to do this, you will need barbells and a ton of plates. However, access to these things can be hard for some so a great alternative is the dumbbell deadlift. Right! You will only need a pair of dumbells and still works on the same muscle groups as the traditional deadlift.
The benefits of strength training are well documented and research proves that it’s an important activity to engage in at least twice a week. Make sure to gradually incorporate strength training exercise in your fitness routine so you can continue to increase your strength and enhance your muscle mass regardless of your age.
