Do you think exercises are only for those who want to lose weight? NO! I am very slim with sexy abs and a fabulous model stature. But, I don’t ever miss my strength training workouts sessions. My friends on the big size wonder why I put myself through some rigorous exercises when I don’t need to lose weight.
But sincerely, it isn’t all about weight loss, sexy abs, and flat tummy. Most importantly it is about your health, your strength, your life, your stamina and your endurance ability. You don’t have to win a marathon race to know you are strong.
Some people even find it difficult to take a walk of 20- 30 minutes without gasping for breath talk less of running, jogging or engaging in some other high impact activities.
To make matters worse, it pains me to see parents struggling to keep up with the pace of their kiddies in parks. You can’t play hard with your child; you can’t even work in your garden for more than 30 minutes without being completely exhausted.
That is not a sign of a healthy life. You need some strength and endurance training plan to boost your balance and stamina.
Most people say strength endurance workout routines are stressful and hard to keep up it. This is because of the intensity and amount of energy these exercises require. But that isn’t a problem.
For starters, you could always kick-0ff with endurance and strength training workouts for beginners. Afterward, you could move on to some advanced strength training program.
Over the last decade, a lot of researchers have discovered many benefits that strength training exercises offer. In this article, you’ll learn more about what resistance training is, the benefits, and examples of the best strength training programs.
What is Strength Training
According to the definition of the American College of Sports Medicine, strength training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance.
When the muscles contract against an external resistance there is an increase in strength, tone, mass, and endurance.
Strength training workouts could be done using free weights, weight machines, or body weight. Other fitness gears that can be used for endurance training include suspension bands, elastic tubing, medicine balls, or even everyday household products like milk jugs or soup cans stuffed with sand.
The kind of resistance an individual can engage in depends on the physical fitness level and individual goals. For instance, someone who has low levels of physical fitness may settle for machine-based exercises because they are safer and simpler to use than complex free weights.
Also known as weight or resistance training, strength training helps prevent sarcopenia (the natural loss of lean muscle mass that comes with aging) and some other health issues.
Read on to get more details on the health benefits of strength training workouts.
Health Benefits of Strength Training Workouts
Resistance training exercises are incredible physical activities that will not only keep your stamina and endurance level at the peak but also keep you healthy. Here are some of the amazing physical and mental benefits of strength and endurance training plans.
- Strength training makes you stronger and fitter.
- Muscle strength and mass increases. This makes endurance training workouts an excellent move to prevent and treat lean muscle mass that comes with old age.
- Strength training workouts are amazing ways to protect bone health. A study confirmed that these stamina exercises improved the functional performance, bone density, structure and strength in postmenopausal women with low bone mass (osteoporosis).
- With endurance exercises, you can maintain your flexibility and balance. This makes it easy for you to be independent, strong and balanced even at old age.
- For the record, weight loss can be achieved with these endurance workouts. Apart from shedding pounds, these exercises are amazing ways to maintain and manage your weight.
- You get to increase your stamina as you train your strength. With increased stamina, you won’t get tired quickly.
- Prevention, control, and management of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity. Strength training can be as effective as medication in decreasing arthritis pain.
- In the psychological sense, strength training workouts improve your sense of wellness, boost your confidence, and increase your self-esteem.
How to Add Strength Training to Your Routine
Before you begin an exercise program to include strength and endurance training plan, you have to take a fitness test. Also, it is essential that you increase your level of activity. The American College of Sports Medicine prescribes the following physical activity readiness questionnaire (PAR-Q).
These questions will help determine if you’re ready to begin an exercise routine or program.
- Has your doctor ever recommended that you participate in physical activities to improve your health condition?
- Do you have chest pain during physical activities or when you’re inactive?
- Do you get dizzy and lose your balance often?
- Have you ever lost your consciousness?
- Are you prone to bone or joint pains that could be made worse by a change in your physical activity?
- Has your doctor recently prescribed drugs for your blood pressure or a heart condition?
- Have you any reason not to participate in physical activity?
Your answers to the above-stated questions will determine if you can or can not engage in strength training activities. According to ACSM,
If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin exercising.
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Full Body Strength Training Workouts To Increase Stamina and Endurance
1. Seated Chest Press
This is a machine-based resistance training exercise. The seated chest press machine is comfortable for your body. It also allows you to carry heavier weights with more control.
While doing this exercise, you use your shoulders and elbows majorly for movement. This exercise works on the muscle groups in your pecs while at the same time toning the muscles of your shoulder.
- Sit on the chest press machine and select the weight.
- Grab the handles palms-down and fully extend the arms.
- Bring the handles forward and extend the arms. This is the starting position.
- Return the handles towards you as you breathe in.
- Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
- Do the number of reps that suits your level.
2. Bent-Over Barbell Rows
Barbells are free weight fitness gears used for different strength training workouts. This exercise incorporates the back muscles, and even the biceps. It is an excellent choice for training your back.
- Grip a barbell with your palms facing down.
- Slightly bend your knees and push your torso forward.
- Make sure you bend at the waist while keeping the back straight until it is almost parallel to the floor.
- Keep your head up and hang the barbell directly in front of you. This is your starting position.
- Maintaining a fixed upper body, breathe out and lift the barbell to you.
- Then inhale and slowly lower the barbell back to the starting position.
- Do 10-15 reps
Note: Do not do this move if you have back problems.
Push-up, also known as press-up is a popular bodyweight strength training exercise. Push-ups exercise the pectoral muscles, triceps, and anterior muscles, with ancillary benefits to the rest of the midsection as a whole.
It is a fantastic move to build your stamina and gain your balance.
- Lie down facing the floor.
- Start by placing your hands underneath your shoulders.
- Extend your legs straight out behind you, so that the balls of your feet are on the ground.
- Tighten your core as you lower your body down until your chest touches the ground.
- Keep your body in a straight line as you push away from the floor and bring your body back up to the starting position.
4. Reverse Dumbbell Fly
Dumbbells are also free weights used for endurance training. This dumbbell exercise is fantastic moves to work the muscles of your triceps, rear deltoid (shoulder), and core muscles.
- Hold a dumbbell in each hand and stand with our feet shoulder-width apart
- Bend forward at the hips to 45 degrees from your hips.
- Make sure you keep your back straight and parallel to the floor
- Keeping elbows bent, squeeze your shoulder blades together and raise your elbows to shoulder height.
- Lifting both arms up sideways, breathe out and squeeze your shoulder blade together
- Then, gradually lower the dumbbells back down
- Continue the up and down raises for some minutes
5. Reverse Crunch
Crunch exercises are simply one of the best bodyweight exercises for stamina training. The reverse crunch exercise improves your balance, stamina and builds endurance amazingly.
- Lie on the ground as you would for a normal crunch with your feet flat on the floor and your hands under your head.
- Press your lower back firmly into the floor and suck in your belly to lift your feet off the floor.
- Bend your knees at an angle of 90-degrees and keep them together.
- Pull your knees to your chest so that your tailbone lifts off the ground using your core.
- At the same time, perform a traditional crunch- lifting your shoulder blades off the floor.
- When doing this, use your abs to lift your shoulders and heads- don’t use your hands for anything other than supporting your neck with it.
- Lower your shoulders, hips, and legs gradually to get back to the starting position. Stop when your feet are a bit above the floor.
- Do this exercise as many times as possible and ensure you don’t use force to get going.
Note: Squeeze your abs always throughout this exercise.
6. Side Plank
Plank exercises are exceptional moves for building stamina, balance, and endurance. The side plank is one of the multiple variations of the plank exercise. This move will not only challenge your balance, but it will also tone up your waist, and strengthen your core.
- Start by placing your left elbow on the floor and your right at the back of your head.
- Maintaining a balanced torso, lift your waist and raise your right knee to touch your right elbow slightly.
- Return your right leg to the starting position to finish a rep
- Do 10 reps on each side to complete a set. Do three complete sets.
7. Bicycle Crunch
This is a popular variant of crunches. As a bodyweight exercise, you do not need more than an exercise mat to get your bicycle crunch done in your home. For an amazingly strengthened core, improved stamina and balance, this is a move you should include in your routine.
- Lie flat on the floor with your arms by your side.
- Place your hands behind your head.
- Raise your head and right knee.
- Touch your left elbow to your right knee.
- Alternate with your right elbow and left knee.
- Continue the cycling motion with both legs leaving your head and shoulders raised.
8. Elbow Plank
This is also a plank workout but quite different from the side plank I mentioned earlier. The elbow plank move is excellent for working the abs, strengthening your core, improving your posture and making your stronger.
- Begin in a plank position facing down
- Lift your body off the floor resting your body weight on your forearms and your toes
- Keep your back straight and avoid sticking out your booty
- Stay in this position for 20-30 for starters. But you can rise to one minute or more as you get stronger
- Do three reps
9. Mountain Climbers
The mountain climbers exercise targets your core, legs, and hips. It is a fantastic exercise to build strength in your abdominal area and shed belly fat. This move also trains your strength and flexibility. With this exercise, long-lasting stamina building is made easy.
- Begin in a push-up position
- Make your arms straight and place them below your shoulders
- Let your body form a straight line from your shoulders to your ankles
- Tighten your abs
- Then, bring your right foot closer to your chest and switch to the other side
- Do 10-15 reps alternating both legs
10. Shoulder Press
Shoulder press is a free weight exercise for building your strength. This exercise aims for a well-built, strong and firm upper body. While toning the muscles of your pecs, this awesome workout also keeps you strong.
- Stand straight or sit on a firm plain seat
- Lift both dumbbells near your ears while both elbows make a 180-degree line
- Now slowly lift up the straight and stay for 2-3 seconds
- Go back to the previous position
- Repeat the set 4-8 times.
Deadlifts are an advanced exercise option for strength building. It is not suitable for beginners or people who have suffered a severe back injury. However, deadlifts build your body muscle density and strength.
- Stand straight on the floor with your feet touching.
- Bend forward up to the hips and grab the barbell bar with a shoulder-width grip.
- Raise your torso with the weight in your hand and return to the straight position. Remember that you should maintain the arch in your back all through the process, else you’d break your back muscle.
- Lower the bar in the same way you lifted it and let it touch the floor.
- Do at least three sets of 8-10 reps
12. Dumbbell Lateral Lunge
A lunge is a bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh. Lunges can help you develop lower-body strength and endurance. They are highly effective at evening out muscle imbalances.
- Hold a pair of dumbbells at arm’s length next to your sides.
- Lift your left foot and take a big step to your left as you push your hips backward
- lower your body by dropping your hips and bending your left knee
- Pause, then quickly push yourself back to the starting position. Repeat on the other side.
More than achieving an amazing body structure and posture, strength training workouts have some incredible benefits to make you stay healthy. For you to boost your engagement in your daily physical activities, improve your strength, stamina and balance, you have to get started with these strength training workouts now.
Look better, feel better, and live longer, just by coming up with a complete workout program that includes strength training today.