Here we bring to you some effective exercises and workouts that will focus on strengthening your bones and muscles.
If you are already familiar with exercising this strength training will be a stronger element that works to give you a stronger body framework.
Even if you have never lifted weight, you will be able to do this work out as we have designed it in a way that will be easy for you.
The workout is an easy and a safe way for you to get started so get yourself on the board!
The two most eminent reasons for you to choose strength training is that you will be able to lose weight and you will be fit.
Strength training increases the muscle mass and therefore it will also increase the overall metabolic rate.
Ultimately you will burn a lot of calories throughout the day not only during your exercise.
Women avoid strength training as they think it will make them bulky. But the truth is this concept or theory is actually a myth. It’s not true that all women will be able to build voluminous muscles. It’s not quite possible as women don’t naturally produce testosterone to build masculine muscles.
There are more positive stories about how strength training has enhanced body image for women of all ages. From. young college-age until postmenopausal.
Don’t just believe everything. Strength training has given more than people knew and it has been proving to improve health for so long.
Now let’s start lifting
We are going to list out the most effective exercises for you to start doing. We will make a workout routine and also mention how many times you have to do that particular exercise and also do the reputation set for each exercise. Repetition really matters.
You should rest for 15 to 30 seconds between the exercise sets and make sure to take a one-minute break to drink water in between the rounds.
Using the load that you can actually do your workout is necessary. You can’t choose something you cannot lift for longer to proceed with your exercise and your repeat sets.
Remember to maintain your posture doing the exercise.
If you tend to use momentum for swinging the weights up you are probably using a heavy dumbbell.
Find out which one is perfect for you. Don’t challenge yourself just yet.
You can always get to try heavyweights once you get strong. You will always progress. So climb one step at a time and be perfect at it.
Before really getting started you must know that consulting a doctor before taking any new exercise program is very important. Your doctor will know what is good for your body and how much exercise you can do to reach your potential. You can design your own work out then.
While doing the exercises if you experience any severe pain, you must immediately stop.
If strength training is a new thing for you, you must get assistance or a qualified trainer that will assist you to reach your goals and will help you do your exercises right.
You can try these following workouts and get better at them as you make it your routine.
Goblet Squat:
The squat is said to be a fundamental movement pattern which gives a total body exercise.
The squats focus on strengthening your glutes, legs and cores.
While choosing the right weight for you to start your squatting exercise. You can also determine some of the daily things you carry and choose a dumbbell that is similar to the weights you can bear.
You can add in more weight as you get stronger.
Repeat this exercise 8 to 12 times.
Half-kneeling dumbbell chop;
The lower-body stability is needed for this exercise.
The exercise supports the rational core moment and focuses on upper body strengthening.
You can start with a lower weight in the 5-10-pound range. You must concentrate on perfecting your position before adding in more weight.
You must finish 12 repetitions and then switch to the next side.
Single-leg Romanian deadlift:
This exercise will strengthen the back of your legs, glutes and back muscles.
This exercise is a single leg moment so it promotes balance and proper hip function.
Start using 5 to 15 pounds when you are first starting and once you get the hang on it keep adding on more weight.
Repeat this exercise for 8-12 times and then switch to the other side.
Seated overhead dumbbell press:
This exercise will focus on strengthening the upper body especially the arms, shoulders, back and core as this is an overhead pressing movement.
It’s not good to start with the heavy dumbbell. You can start with a 10 to 20-pound range.
Repeat this exercise 8 to 12 times.
An important aspect is that you must focus on breathing.
Tall kneeling kettlebell hold:
Lifting weights should not only focus on strengthening the moments but also being able to stabilize the posture. The posture is an important aspect for exercise and hence you must be able to give the right preference to it.
The tall kneeling kettlebell hold is all about controlling breathing and being able to hold the right position.
You can start with a kettle that is between 10 to 20 pounds. Even if it is challenging, focus on your breath.
After five breaths rest for 15 to 13 seconds and get back and repeat for another five breaths.
Dumbbell lateral raise
It’s essential to exercise in all planes.
The dumbbell lateral raise will move the weights out at the side of our bodies which will make it a frontal plane exercise. This exercise will strengthen your shoulders and back muscles.
You must use lighter dumbbells that are about 3 to 7 pounds.
Repeat this exercise for 8 to 12 times.
When you start strength training you will be able to witness the change I’m very soon.
You will also be confident and your body will definitely feel great.
Now you are ready to reboot your workout routine.
Work with determination and consistency you will be able to reach your goals with the strength training workout.
