If you’re lifting less weight you don’t need to do this, but it’s still important to lift with good form and think quality over quantity. Normally, you should focus on one or two moves at once: power lifters might do a single set of squats and then rest for up to five minutes before trying again, to let their bodies recover. Unlike cardio, which is usually done continuously or in high-intensity bursts, strength training demands proper recovery between sets. This is the element that’s often left out of strength programmes – partly because gyms aren’t conducive to it – but, among other things, carrying things will keep your core strong, without endless sit ups. Sounds complex, but you see it everywhere: a deadlift is a hip hinge, but so is a kettlebell swing – or the explosive movement that starts a standing broad jump. Fix it with some squats and you’ll benefit from healthier hips and knees. If you’ve ever seen a toddler pick up a toy you’ve seen perfect squat mechanics in action – the upright torso, shoulder width feet and weight on the heels – but years of slouching on sofas and in office chairs wreck our mobility. Ideally, you’ll do as many ‘pulling’ moves as ‘pushing’ ones, or even more. This is what many programmes miss, as it’s tricky to do without equipment: but it’s essential as it redresses the balance from all the forward-hunching you do at your desk. An ideal plan provides both horizontal pushing and vertical, so you’ll never be stymied while putting things in cupboards – and it will keep your shoulders healthy enough to do both. This means anything from a dumbbell press to a press-up. We've rounded up the best strength training exercises to try out perfect for any and every age group, why not give these a go if you're making a fresh start in 2022. You can work the specific muscle group you're focusing on against external resistance, such as weights, or simply using your own body weight. Strength training helps you maintain flexibility and mobility while working out - and you don't have to spend hours in the gym to achieve this improvement in your fitness regime either. He also suggests exercising three to four times per week - should you already be keeping active, stating that "by being consistent in your exercise routine, it will mean your nerves will react faster and you can partake in repetitive movements with more ease." Jack Claxton, a personal trainer at David Lloyd Clubs, adds that compound exercises are key for gaining strength and that "when you use multiple muscles all at once, you're using more muscle fibres and firing up more nerves - which will subsequently lead to increased strength."Ĭlaxton recommends exercises such as squats, dead lifts, bench presses and pull downs, as all of these exercises will allow you to use various muscles in one go. "This can be using weights or bands, like in our barre signature and barre sculpt classes, as this builds muscle, helping to create shape and a lean look as well as building strength which can also help reduce injury and build bone density." It's important to have a reliable plan or workout to follow as the last thing you want is to spend too much time doing the wrong kind of exercise for your fitness goal - or to do said exercises incorrectly and risk injuring yourself.Īccording to Lydia Arnoux, a personal trainer and teacher at Barrecore, everyone should be encouraged to do some form of resistance training. What all good plans have in common, though, is that they provide a balance between the simple, functional movements any healthy body should be able to do. There are dozens of plans and programmes vying for your attention, from the intimidating (powerlifting, strongman) to the just-a-bit-too-basic (doing press ups and squats). So you’ve been convinced of the benefits of strength training. Also known as weight or resistance training, it's a key part of a fitness regime, especially when you're not only working out to stay trim or to tone your abs - you're in this for the long haul. Strength training is exercise designed to build your muscular strength.
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