4 Strength Training Exercises to Keep in Mind



While many people are under the impression that cardio is the best way to lose or maintain an ideal weight while keeping your heart strong, the reality is, strength training is at least as important. In fact, scientific research has shown that this type of exercise, also referred to as resistance or weight training, benefits your heart, improves balance strengthens your bones and also helps you to lose stubborn pounds.

The U.S. Department of Health and Human Services’ guidelines for physical activity advises that adults aim to do moderate or intense muscle-strengthening workouts targeting all muscle groups two days a week. 

These are just four highly effective strength training exercises to keep in mind when setting your fitness goals. And, even better, especially if you’re far too busy working to get to the gym, or maybe in the process of moving after buying one of the Nashville houses for sale, as there’s no equipment necessary.

Lunges

Lunges aren’t just for your legs. While they will give you shapely, toned legs, this is a quintessential exercise that targets the hamstrings and calves as well as your glutes for an impressive backside. A unilateral workout, each legged is trained individually so instead of solely improving strength they increase coordination and balance while bringing back and core strength into play. If you have a muscular balance, by focusing on one leg at a time, performing lunges can help with symmetry too. 

To make sure you’re doing lunges properly to get those benefits by keeping your shoulders back and relaxed, your upper body straight while engaging your core and focusing on a point in front of you – don’t look down. Step forward with one leg while lowering your hips until your knees are bent at approximately a 90-degree angle, keeping your front knee directly above your ankle. Keep the weight in your heels while pushing back to the starting position.

Planks

Planks are one of the best exercises for improving core strength which is essential for nearly everything you do – it doesn’t just strengthen the abs, but your back, glutes and entire area connected to the spinal cord. With a fit core, you’ll look thinner too. A static exercise, that means your body remains in one position for the entire move. You don’t need any equipment - although a yoga mat can help – and, you can do them almost anywhere. 

To perform them, start in a pushup position, lowering your forearms to the ground, keeping your body straight, your spine and neck neutral. Aim to make a straight line from your heels to the back of your head. Keep your eyes in front of you and avoid raising your backside.

Squats

Another essential exercise to any strength training routine, they can improve balance while burning more fat than many other exercises as well as activating your back and core. They also tone, tighten and firm your entire body although the primary focus is your backside and legs. To perform squats, stand with your feet apart directly under your hips. Stand tall, lifting your chest and pulling your shoulders back. Pull in your abs and then bend your knees while keeping your upper body as straight as you can. Lower yourself as far as you can without leaning your upper body.

Push-Ups

One of the most effective bodyweight exercises, push-ups target the front of your shoulders, triceps, chest, and core. Start in the plank position, keeping your core engaged and your body in a long, straight line. Inhale while bending your arms to lower your chest to the floor, and exhale while pushing back up.