Muscular strength is an important part of overall wellness and can improve your healthin addition to boosting your confidence. Strength training makes your muscles work harder than they usually do. You also build endurance so your muscles can work hard without making you tired afterward.
Strength training usually requires some form of resistance for your muscles to work againstfrom free weightsresistance machinesor resistance bands. If you’re just starting and don’t have access to gym equipment.your body can offer enough resistance to get you going with the simple exercises listed here.
You can do these exercises at home. You’ll just need a sturdy chaira nonslip surfaceand a tennis ball.
Squats
Classic squats work your buttockshipscalvesand thighs. All you’ll need for this variation is a chair. Here’s how to do it:
- Step one: Stand in front of the chair with your back toward it and your feet a little more than shoulder-width apart.
- Step two: Lower into an almost-seated position while keeping your weight in your heels. Lean slightly forward from the waist.
- Step three: Count to four on the way down. Pauseand then slowly stand up. Repeat 12-15 times for one set.
Wall Push-Ups
Push-ups work your chestarmsand shoulders. Traditional push-ups are often done lying on the floorbut wall push-ups are a great beginner modification. Here’s how to try them:
- Step one: Stand a little more than an arm’s length from a wall.
- Step two: Place your palms flat against the wallshoulder-width apart. Keep hands at shoulder height.
- Step three: Slowly lower your chest to the wall while keeping your back straight.
- Step four: Move toward the wall for a count of fourand then push yourself back to the starting position. Repeat 12-15 times for one set.
Toe Stands
Toe stands strengthen your ankles and calvesand you can do them anywhere. Here’s how:
- Step one: Face the back of a chair with your feet shoulder-width apart. Hold onto the chair for balance.
- Step two: Slowly lift yourself up on your toesthen slowly lower for a count of four. Pause. Repeat 12-15 times for one set.
Gripping
This simple exercise increases your grip and hand strength. You can practice gripping anythingbut for this versionyou’ll need a tennis ball. Here’s how:
- Step one: Hold a tennis ball in your handand slowly squeeze it as hard as you can. Slowly release.
- Step two: Repeat 12-15 times and then do the same with the other hand for one set.
Planks
A plank exercisealso known as "planking," increases your core and lower back strength. It’s a little like a traditional push-upbut you hold yourself straight — like a plank — instead of raising and lowering to work your arms. Here’s how to do planks:
- Step one: Lie on your stomachand put your forearms on the floor. Make sure your elbows and shoulders are aligned.
- Step two: Flex your feetand use your toes to help push your legs off the floor. Tighten your abdominal musclesand lift your body so it’s hovering over the floor.
- Step three: Hold the position as long as you can. Time yourself to mark improvements. You can also do this exercise on your knees to make it easier.
Benefits of Strength Training
Making your muscles stronger can enhance balancehelp you keep a healthy weightand improve your range of motion. Strength training can boost your confidence and may help lower mild depression. It can also help you keep blood sugar and cholesterol levels healthy.
You may feel better during your day-to-day activities. Strength training targets your musclesbut it also helps your bones become strongerwhich can help you avoid injury. Your joints may ache lesstoo.
Safety Considerations
Before you start any exercise programit’s a good idea to check with your doctor about what level of activity is best for you.
Warm up before your session. You’re more likely to injure yourself if you work cold muscles. Take a brisk walk for 5 to 10 minutes before starting.
Think smalland plan to start a new exercise with a single set. You can tire your muscles by doing just one set of 12 to 15 repetitions. When you gain endurancego for more sets.
Proper Exercise Technique
You may avoid injury by learning how to do the exercises correctly. A professional trainer can help.
Try to work all your major muscle groups at least twice a week. You can work out for as few as 20 minutes at a time and go longer as you get stronger.
Give your exercised muscles one full day to rest between sessions. You might work different muscle groups on different daysalternating which groups are getting restso you can eventually train every day.
Take it slow. It takes time to build muscle and endurancebut you’ll get all the physical and mental benefits. Don’t forget to give your muscles a good stretch after you’re done with your session.
