OnFitness

STRENGTH TRAINING

Strength training is physical exercise using resistance to promote muscular contraction building strength, anaerobic endurance, and the size of your muscles.

Strength training provides outstanding functional benefits and improvement in your overall health and well-being, increases the strength and toughness of bones, muscles, tendons, and ligaments, improving joint function, increasing bone density, metabolism, general fitness and improved cardiac functions while reducing potential for injury.

Strength training is primarily an anaerobic activity, although it provides the benefits of aerobic exercise via circuit training.

Strength training uses a variety of exercises and types of equipment to target specific muscle groups, progressively increasing the stress to your muscles by incrementally increasing weights.

Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training.

Strength training is essential for physical activities such as bodybuilding, weightlifting, powerlifting, strongman competitions and sports in general.

HOW TO GET STRONGER

MASTER THE SQUAT

ARE YOU READY TO FIND OUT WHAT YOUR BODY IS CAPABLE OF?

DO PUSH-UPS AND CHIN-UPS

DEADLIFT AND BENCH PRESS

THE RIGHT WORKOUT STRATEGY

Challenge yourself. When it comes to gaining strength, workouts should always be tough, even uncomfortable. If they’re not, you’re not putting enough stress on your muscles, and it’s only under stress that your muscles break down and rebuild becoming much stronger.

Train to failure. Push yourself hard to reach your absolute maximum repetitions.

As you become accustomed to a certain weight loads, start adding more weight in order to continue challenging yourself. Adding another five pounds or five repetitions are ways to continue challenging your body and building muscle.

You should be able to do between eight and 10 repetitions before failure happens. If only four repetitions brings you to failure, you’re lifting too much weight. And if you can perform 10 or 12 without feeling the burn, add more weight.

START WITH RESISTANCE TRAINING

Cardio such as

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