While we know that regular exercise is critical to overall health, it is important to understand that each exercise offers different benefits. Take cardio, for example, it promotes heart health and stimulates blood circulation. On the other hand, swimming is a lower impact exercise that can improve your endurance and strengthen and tone your muscles.
Strength training is one of the most common types of strength training Fitness Which can build muscle mass while also contributing to weight loss. According to another studyIt can also help you live longer. Researchers found that people who engaged in strength training one to two times a week were less likely to die than those who did not.
Are you ready to start uploading? Here are some trainer-approved exercises to help you get started:
10 strength training exercises
lateral step down
“This exercise should work the front leg (the leg on the chair), so make sure you keep the majority of your weight in that leg and move slowly,” Kaisa Keranen, NASM-PES Certified Trainer And the C4 . energy Ambassador.
How do I do it:
- Make sure you have a sturdy stool or stool to start with.
- Start by standing on a chair and make sure your foot is fully fixed.
- Slowly stop at the hips and drop to the floor
- When your back foot touches the ground, stop and be sure to keep most of your weight on the front leg (the leg on the chair).
- To come back up again, press the heel of the front foot and return to the starting position.
Hip thrust with one leg
from Keranen
How do I do it:
- Find the position of the bridge, making sure your upper shoulders are on the chair/couch and your heels directly under your knees.
- In the top position, be sure to squeeze your glutes and create a straight line with your body from your head to your knees.
- Lift one leg off the floor before starting.
- As you descend, think about curling at the hips and slowly lowering to the floor.
- Return to the starting position by pressing into your heels and squeezing your glutes at the top.
- Make sure to pause at the top and hold the position for a second before lowering yourself down again. Make sure you get into a full push-up position with your glutes and torso pressed in a straight line.
Hip lift with lateral lying
from Keranen
How do I do it:
- Begin in a side lying position (similar to a side plank) with your knees crossed and one elbow on the floor just below your shoulder.
- Consider pressing through your lower knee and elbow to raise yourself into a side plank position. While doing this, raise the upper leg to the “clam open” position.
- Make sure to keep your knees bent and hold the overhead position for a second or two to make sure your glutes are fully pressed.
- When you reach the top position, think of pushing your hips forward as if you were trying to hit a “wall” in front of you.
The deadlift of the dumbbell has been modified
From Emily SkyEmily Skye FIT ., trainer and creator of fitness program
How do I do it:
- In this modified deadlift, simply lower the weights just below your knees – this will help you build strength and good form before doing classic deadlifts.
- Stand with your feet hip-width apart, core connected, arms extended so that you hold a dumbbell in each fist in front of your thighs.
- Now attach to your hips, and lower the dumbbells toward the top of your feet.
- Return to standing position with a strong core and repeat.
dumbbell squat
from sky
(scroll to continue reading)
How do I do it:
- Stand with your feet about shoulder width apart, and hold a dumbbell in each hand at your shoulders.
- Drive your hips back and down into a squat, keeping your core engaged, then push up on the floor to rise again, squeezing your glutes at the top of the movement.
- repeats.
Kettlebell swing
from sky
How do I do it:
- Stand with your feet shoulder width apart, your core engaged and grab the handle of the bell with both hands.
- To start the swinging motion, you push your booty back, allowing the bell to swing between your legs.
- Next, drive your hips forward until your body is straight and the bell swings in front of your chest.
- Go ahead, and make sure you’re using your butt muscles to drive the movement, your arms, or your momentum.
Shoulder pressure
Shoulder push-ups help build shoulder strength and muscle development along with building core strength and stability. These muscles help every day life Like grabbing something from a high locker or just throwing a ball while playing with your pet. I love doing one-arm push-ups to fix strength imbalances.” Erin Hernandez, NCSF Certified Personal Trainer and NASM Certified Nutrition Coach.
How do I do it:
- Stand with a dumbbell or bell hanging over your shoulder, with your arm and palm bent inward.
- Tighten the core and hold the weight above your head until your arm is straight.
- Slowly lower the weight to the starting position and repeat the exercise for as many programmed number of repetitions as possible.
Rows
Hernandez explains that single-arm rows, when done correctly, help you build a stronger back and help fix strength imbalances by focusing on one side at a time.
How do I do it:
- Grab a dumbbell with one hand, bend the opposite knee, and give the bench. Make sure you place your hand directly under your shoulder and your knees should be placed directly under your hips. With your back flat and your head aligned with your spine.
- Extend the arm holding the dumbbell toward the floor without allowing your torso to rotate or move your shoulder toward the floor. Keep the shoulder back.
- Slowly pull the dumbbells up towards you. Keep your arm close to your body and keep pulling the dumbbells up until you can’t lift anything else without rotating your torso.
push up
“They’re not fancy, and they don’t need anything but a flat surface and yourself. But pushups are a great exercise to strengthen your upper body and torso, too. Ultimately it’s just a moving plank,” Hernandez says.
How do I do it:
- Enter with a plank and place your hands slightly wider than your shoulders.
- Lower your body toward the floor while your elbows are at 45 degrees
- Push yourself back to the starting position.
Glute Bridges
“This exercise is better for bad knees,” he says. Jaydon Corby Potter, an ISSA-certified personal trainer from The Camp Transformation Center. “Likes squat, gluteal bridges help develop that back muscle, but they take pressure off your knees by putting your core to work and shifting the weight to your feet. “
How do I do it:
- Lie with your back, shoulders, and feet flat on the floor and your feet toward your body so that your knees form a peak.
- Keeping your head, neck, and shoulders engrossed (but relaxed), lift your back and buttocks off the floor. Squeeze your glutes as you raise your body until there is a flat “ramp” from your chest to your knees.
- In a smooth but controlled motion, raise and lower your body 15-20 times to complete one set.
- Lift a weight on your hips to make the exercise more challenging.
Sources
- British Journal of Sports Medicine: “Dose-response association of aerobic physical activity and muscle strengthening with mortality: a national cohort study of 416,420 US adults”
- Kaisa Keranen, NASM-PES Certified Coach and C4 . energy Ambassador
- Emily SkyFitness Program Trainer and Creator Emily Skye FIT
- Erin HernandezNCSF Certified Personal Trainer and NASM Certified Nutrition Coach
- Jaydon Corby PotterISSA Certified Personal Trainer from The Camp Transformation Center
