Overview

Strength training focuses on using resistance to build muscle mass, increase strength, and improve endurance. It can be performed using free weights, machines, resistance bands, or bodyweight exercises. Regular strength training boosts metabolism, strengthens bones, and improves posture.

Benefits

• Builds and maintains muscle mass
• Improves bone density and joint health
• Enhances metabolic rate
• Supports better posture and balance
• Boosts physical performance and daily activities

Common Strength Training Exercises

Squats

Squats are a compound exercise that targets the legs, glutes, and core. They help build lower-body strength and stability while engaging multiple muscle groups.

Push-Ups

Push-ups strengthen the chest, shoulders, triceps, and core. They can be modified to suit beginners or intensified for advanced training.

Deadlifts

Deadlifts engage the back, legs, and core, improving posture and functional strength. Proper form is essential to prevent injury.

Planks

Planks are an isometric exercise that strengthens the core, shoulders, and back, improving stability and endurance.

Bench Press

The bench press targets the chest, triceps, and shoulders, helping to build upper body strength and muscle mass.

Nutrition Tips

• Consume enough protein to support muscle repair and growth
• Include complex carbs for energy before workouts
• Stay hydrated to support recovery and performance
• Incorporate healthy fats for hormonal balance

Safety Tips

• Warm up before lifting to prevent injuries
• Start with lighter weights and progress gradually
• Use proper form and posture
• Allow adequate rest between training sessions

Lifestyle Advice

Incorporate strength training 2–4 times per week, targeting different muscle groups. Combine it with cardiovascular exercise, stretching, and a nutrient-rich diet for optimal results.