Strength training is a type of physical exercise in which muscle contraction is performed using weights for inducing resistance. It helps to build strength, endurance, and size of skeletal muscles. Strength training may also help to:
- 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 us to manage or lose weight, increase our metabolism and burn more calories.
- Enhance your quality of life. Strength training may enhance our quality of life and improve our ability to do everyday activities.
- 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.
There are various ways in which weights can be used for performing strength training. Examples are:
- Calisthenics or Body Weight Training: In this type of training individual’s own weightprovides resistance against gravity and no equipment is used. Exercises like pushups, pull-ups, abdominal crunches and leg squats are useful.
- Free weights: Barbells and dumbbells are classic strength training tools.
- Weight Machines: Most fitness centers and gyms offer various resistance machines which help to perform resistance training.
- Resistance Bands: These bands once stretched, provide resistance and are an inexpensive way of strength training.
Strength training can provide significant functional benefits and improvement in overall health and well-being, if properly executed. It helps to increase bone, muscle, tendon, and ligament strength and toughness, improved joint function, increased bone density, increased metabolism, increased fitness and improved cardiac function.
Types of weight exercise:
Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups.
Compound Exercises which involve more than one muscle group are considered essential for muscle building. Few examples are weighted squats, dead lifts, bench presses, lunges, leg presses, overhead press, pull ups and dips.
- Work primary and secondary muscles
- Stress high amount of fibres
- Build muscle mass fast
- Stimulate testosterone and HGH production
- Save you time at the gym and give you max recovery benefits
Isolation exercises are those which involve movements of one joint or one muscle group. These exercises are done to shape a particular muscle group by heavy resistance training. Biceps curl is an example of an isolation exercise because the only joint involved is the elbow and the bicep muscles.
- Work primary muscles only
- Stress low amount of fibres
- Don’t build much muscle mass, and slowly
- Don’t stimulate anabolic hormones production
- Take a long time to work all the muscles that you could train with a complete exercise