HOW TO BUILD STRENGTH : Strength is the quality or state of being physically strong. It is your capacity to withstand great force or pressure. It is developed through everyday acts of athleticism. Strength is not limited to muscle size and capacity.
Strength training is a key component of overall health and fitness for everyone. It helps you to reduce body fat, increase lean muscle mass and burn calories more efficiently.
Strength training can help you preserve and enhance your muscle mass at any age it may also help you:
Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
Strength training exercise you can do
Strength training can be done at home or in the gym. Common choices may include:
Body weight. You can do many exercises with little or no equipment. To use your body weight in strength training exercises, try exercises such as:
Resistance tubing. Resistance tubing is inexpensive. It involves pulling strong elastic bands. There are many types of resistance tubes to choose from which can be gotten from fitness shops or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use fill up some cans with handles.
Weight machines. This can be gotten in fitness centers. You can get various resistance machines to suite your needs. You can even invest in weight machines for use at home, too.
Cable suspension training. Cable suspension training is another option to try. In cable suspension training, you suspend part of your body — such as your legs — while doing body weight training such as pushups or planks.
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