Strength Training Exercises

By using the fundamental premise of resistance, strength training allows the muscles to work against the extra pounds to build strength, anaerobic resistance and developed size of skeletal muscles. Strength training is one of the oldest disciplines that mankind has been aware of. There is a legend that the famous wrestler of Ancient Greece, Milo of Croton, used to train for strength by carrying a calf on his back. Well, today we do not really use a calf to build strength but the basic concept of strength training remains the same.

Before knowing how to train for strength, it is important to understand and differentiate between two concepts of strength. While relative strength refers to the process of building maximal strength without calorie intake, absolute strength is all about becoming the strongest person, regardless of body weight.

Gaining muscle strength, requires a muscle to be overloaded or worked beyond its customary intensity either by gradually increasing the resistance or by the number of repetitions with a particular weight. Any strength training program is related to the type of strength required. For example if you want to build only strength, training with higher weights is recommended but if you want to build endurance, this requires lifting smaller weights with higher repetitions.

Upper Body Strength Training Exercises

• Flat Bench Press: This exercise can be modified to include the use of both dumbbells and free weights. Lie face up on the bench, keeping your eyes below the bar. With the feet flat on the floor, grasp the bar with a grip keeping the palms out and remove it from the shelf. Now slowly lower the weights keeping control on the chest and wrists straight.
• Lat Pulldown: Sit on a lat pulldown machine and grasp the bar with palms out, keeping the hands shoulder length apart. Keeping the torso erect, head slightly down and arms extended, pull the bar down slowly to touch the base of the neck. While letting the bar up allow the arms to fully extend.
Bicep Curl: A great exercise for the biceps and elbow flexors, it can be done using bars, free weights and even water bottles. For the exercise you need to grasp the bar in a closed, supinated grip that is more than shoulder length apart. With feet shoulder length apart and knees slightly bent, raise the arm in an arc from the elbow. Move it towards the shoulder and then lower the bar till the arms are fully extended.

Back Strength Training Exercises

• Back Extension: This exercise puts the focus on the erector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. You need to lie on a bench in a prone position and keeping the head and the back lowered and perpendicular to the floor, place the hand behind the head and elbows out. Now extend the back and lift it to a horizontal position
• Barbell Row: Considered to be one of the best back exercises for building mass, you need a barbell for this exercise. Holding the barbell in front of the thighs, lift it keeping it in front of the chest and bending the elbows. Slowly lower the barbell to resume the position.

Leg Strength Training Exercises

• Squat Exercise: Squats helps in building the mass and strength in legs. They work your glutes, quads, hamstrings and calves all at once. With feet apart and toes facing straight ahead, bend the knees and lower hips slowly to the floor. Remember to keep the torso straight and abs pulled tight.
• Lunges: By standing with one leg forward and one leg back, bend knees and lower body into a lunge position. Keeping the front knee and back knee at 90 degree angles, put the weight in your heels and push back up to starting position. It is imperative that you never lock your knees at the top and don't let your knee bend past your toe.

Before starting on any strength training exercises, remember to warm up for 5 to 10 minutes before each session. For someone who is just getting introduced to strength training exercises, it is important to start slowly by using the proper form and avoiding the use of heavy eights at start. Although strength training is sometimes used synonymously with body building, building muscles are a by product and not the ultimate goal. The strength training exercises increases strength, burns calories and overall leads us to a healthier body and lifestyle.