Fitness training and bodybuilding workouts have numerous benefits besides losing weight. The most important of these benefits are staying fit and healthy, and building up body strength. No matter what your exercise goals are, weight lifting and other strength training exercises are an important part of your fitness training.
Before anything else, check with your doctor to make sure that you don’t have any undiagnosed medical conditions, illnesses, or injuries that could prevent you from starting your fitness training and body building workouts.
If you currently attend a gym and have the money to spare, you can consult one of the personal trainers and have him design an exercise workout for strength-building. If you’re designing your own program, you have to be aware of the basic principles of strength training to make sure that each workout will bring progress.
- Overload - In order to build muscles, your muscles need to meet more resistance than what it was used to. This is critical because when you increase your workload, the more your body will be capable of doing many things. Overloading means you should always increase your workload whenever you do weight lifting to avoid plateaus.
- Progression - Another way of avoiding plateaus is by increasing the intensity of your workout. This means you’ll have to change the number of reps or set, increasing the amount of weights, and changing the resistance. You can either change this every week or every month.
- Specificity - You need to identify your goal and design your fitness training around it. For instance, if your goal is to lose weight, choose a number of reps to target different muscles
- Rest - Working out 7 days a week won’t make you stronger. Your rest days are just as critical as your workout days. During rest, your muscles change and grow. When you work out, make sure you don’t work the same muscle groups two days in a row.
Here are some exercises you can do to increase body strength.
- Squats - Squats work your calves, hamstrings, quads, and glutes all at the same time. To do it, stand with your feet at hip-width, with your toes facing straight or angled outward. Slowly bend your knees towards the floor, making sure your torso stays straight and pulled in tight. Don’t bend lower than 90 degrees. Do squats two or three times a week, with 12-16 reps per set.
- Push ups - Like squats, push-ups work almost all the important muscles at once – your shoulders, chest, back, triceps, and abs. To do push-ups balance on your toes, hands, and knees, facing the floor. Make sure your hands are wider than your shoulders and your body is in a straight line. Do not stick your butt in the air and make sure your middle doesn’t sag. Slowly lower your body by bending your arms, and stop when your elbows meet 90 degrees. Do these two or three times a week, and do one more rep each day.