Many misunderstand the concept of weightlifting exercises. These individuals fear to lift weights because they think they’ll receive more muscle mass. But, weight lifting isn’t only about bulking up. Instead, working out with weights also helps build and maintain optimum muscle strength to help you better perform strength-based tasks in a real-world setting. These tasks could include lifting those heavy moving boxes or opening that stubborn lid of the pickle jar.
Before Working Out
Ben Walker, the personal trainer at London Fitness, recommends starting your daily exercise routine by warming up with a ten-minute aerobic exercise of your choice. It may be jogging or running on a treadmill or going up and down the stairs. Nonetheless, you should know that warm-ups are essential to initiate better blood flow to the heart, lungs, and muscles.
Moreover, that 10-minute brisk walk may help your body produce more synovial or lubricating fluid to help loosen the joints while you exercise. Now, after you’re warm-up, you can begin your weight training program.
You may also supplement your strength-building exercises with the right vitamins and minerals. Take note that you should always purchase your supplements from a reliable source. One excellent place to start is here.
Now, supplements can offer benefits like:
- Enhance muscle strength and performance
- Improve muscle mass and definition
- Increase endurance during exercises
- Reduces rest time and decreases pain felt from Delayed Onset Muscles Soreness (DOMS)
Now that you’re all warmed up and taken your supplements, here are three weightlifting exercises to help you obtain and keep excellent muscle strength.
The deadlift – one of the quintessential strength-building exercises for many fitness and muscle-building enthusiasts. The seemingly simple motion of lifting a barbell promotes different benefits like increased fat burning and improved posture.
Do the proper deadlifting form, and you can work several muscles in the body. This exercise works both the lower and upper body, and it can also help strengthen the back muscles.
Before doing this exercise, you should consider having a fitness professional with you as a guide. Deadlifting might look simple, but an improper form can lead to serious injuries.
With that notion out of the way, start the deadlift by standing with your legs straight. Then, bend over as if you’re about to take a seat. Grab the bar with a shoulder-width grip afterward. Next, bend your knees until your shins meet or touch the bar.
Once you have a firm grip on the barbell, lift your chest and straighten your lower back. Take one deep breath, and hold it. Finally, stand up with the weight, and don’t forget to lock your hips and knees.
Move the barbell back to the ground slowly. Do this step by returning to a squat position. Rest for a few seconds before repeating the exercise. If you’re a beginner, you can start by doing five repetitions before raising the intensity.
Your ideal healthy lifestyle might be to move without significant restrictions while doing everyday tasks. For instance, you can walk around town without the worry of losing balance. If you want to maintain proper balance while walking, running, jogging, or sprinting, then you need to add lunges to your regular weightlifting routine.
Lunges are strength training exercises that help strengthen, tone, and sculpt bodies. These workouts also help fitness enthusiasts:
- Lose weight
- Align bodies
- Maintain proper posture
- Stabilize the body
You can do lunges with or without weights. Beginners should start by lifting the weights of their bodies before moving to lunges with dumbbells.
Begin the exercise in a standing position with your feet shoulder-width apart. Place your hands on your hips before moving your leg to a generous stride length. Bend the knee, and make sure to form a right angle between your shin and thigh.
Also, ensure that the knee doesn’t go over your toes as this position may lead to injuries. Maintain a straight back and keep your head upright while you’re in this position.
Then, move that leg back to the standing position and repeat the process with the other leg. Do 8 to 16 repetitions for each leg to complete one set. Do at least two sets per day to improve your lower body strength.
You can flaunt that tank top when you take a stroll downtown when you have defined biceps. If you wish to target this area as part of your strength training routine, then it’s time to add bicep curls to your workout regimen.
To do bicep curls, begin by standing with your feet shoulder-width apart. Hold your weights freely, and make sure that the palm is facing front.
Then, bend the elbow to raise the weight to your shoulder, but only stopping short before flexing your elbow too much. Return that arm to the starting position, and make sure to revert to the starting point slowly. Otherwise, you put yourself at a high risk of injury.
You can gain different benefits from weight lifting with proper form and perseverance. Your fit and healthy lifestyle might begin with planks, lunges, and bicep curls. But, take note that these aren’t the only strength training exercises out there. Experiment with other workout regimens to make your daily fitness routine more fun to do than before.