Know all about strength training : Types, Benefits, strength training at home or gym

 

Strength training is one of the foremost versatile training which you can perform anytime anywhere with or without weight. 

Even a little strength training for a month or more can improve your stamina and strength in a surprising way. 

This article will help you to know almost everything about strength training:

What is strength training?

Strength training also known as resistance and weight training. 

It involves the uses of weight or resistance to improve physical strength and endurance

In strength or weight training you can use different types of weight or resistance to train your muscle : 

• Bodyweight : Using your own weight to perform different-different exercise, like pull ups, push-up, body-weight squat, etc.  
• Free weight : Free weights are those weight which are not bound to the floor or any type of machine, like Dumbbells, kettlebells, barbell, or any heavy objects that you can use during weight training. 
• Resistance band or tube : Resistance band or tube provides resistance when stretched.
• Machine : Machines attached with hydraulics or adjustable weight provides tension or stress to the muscles. 

Types of strength training

Strength training or weight training are divided on the basis of the muscle movements or involvement: 

• Compound training : Compound exercises are those exercise in which multiple muscles groups works at the same time, like when you perform dead-lift, it targets several muscles which are hamstring, glutes, hips, Core, Trapezius.
• Isometric training : Isometric exercise are those exercise where a particular muscle or muscle group are contracted by the exercise. during exercise, that particular muscle or muscle group doesn't noticeably change there length and affected join doesn't more.
• Isotonic exercise : In isotonic exercise muscle maintain the same or equal tension during the exercise. in this exercise muscle's length change but in isometric, muscle's doesn't length changes.

Benefits of strength training

• Burn more calories
• Help fat loss
• Makes your stronger
• Help to reduce belly fat
• Good for cardiovascular health
• Build lean muscle mass
• Reduce the risk of getting injury
• It help to manage your sugar level
• Makes you more flexible 
• Improve endurance
• Improve muscle metabolic rate
• Boost self confidence 
• Makes your bone stronger
• Help to improve brain health

Strength training at gym

Strength training is most versatile exercise that you can perform anywhere according to your availability, here are some of the best strength training exercise that you can perform in your gym:

• Bench press
• Cable fly
• Machine butterfly
• Barbell curl
• Hammer curl
• Deadlift
• Seated row
• Weighted squat
• Leg press
• Leg extension
• Front pulley

Strength training at home 

You can perform strength training at your home easily, you can perform with or without weight:

• Push up
• Pull ups
• Squats
• Diamond push 
• Mountain climbing 
• Lunges 
• Burpees
• Plank
• Jumping jacks

 

Also read

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Strength training benefits : Fat loss and strength